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Proven Health Benefits Of Chia Seeds

Proven Health Benefits Of Chia Seeds

With many processed foods finding their way in the modern day markets and fast foods gradually taking over the western diet, there is definitely a food revolution taking place. Many people are trying all they can to get back into eating healthy, organic and real food.

Since the early 70s when most western countries turned to processed food, cases of cancer, obesity, depression, diabetes and health diseases among other ailments have turned out to be a commonplace. Foods that have high salt and sugar content have unarguably affected the health of thousands of people.

In addition, the sedentary lifestyle has become very popular in the last few years which has worsened the overall health and well-being of people. As a result of this, many people are going back to purchasing produce from organic groceries and farmers markets. Quinoa, kale and chia seeds are just a few of the numerous organic foods that are being viewed as super foods for their health benefits. Chia seeds have always featured in some of the best health recipes which is evidence of their great health benefits.

Chia seeds are a flowering plant species found in the mint family which is only native to Southern Mexico, Guatemala and Central America. In most cases, the chia plant is grown for its seeds which contain a high level of omega-3 fatty acids. These seeds are small ovals with a one millimeter diameter. The seeds can either be white, brown, black or grey. When soaked in water, chia seeds can develop a mucilaginous gel-like coating which gives any kind of chia-based beverage or drink a distinctive texture and taste.

Chia SeedsThese seeds are usually whole-grain and unprocessed. They can be consumed as seeds or some additives in many other foods. In most cases, the chia seeds are usually sprinkled over vegetables, cereals, sauces, baked goods and rice dishes.

They are known to be high in soluble fiber composition and are a great source of minerals such as sodium, manganese, potassium and phosphorous. The health benefits of chia seeds are just remarkable and cannot be compared to other organic products. Read through this article for an insight on the health benefits of chia seeds.

More Nutrients With Few Calories

For many decades, chia seeds were among the most important foods for the Aztecs and Mayans. These seeds provided sufficient energy for these ancient people to build civilizations and farm. A 28-gram serving of chia seeds has eleven grams of fiber, nine grams of fat and four grams of protein. In addition, the same chia seed amount bears an eighteen percentage of calcium, thirty percent of magnesium, thirty percent of manganese and twenty seven percent phosphorous.

These seeds are also rich in vitamin B1, vitamin B2, vitamin B3, Zinc and potassium. Chia seeds are also grown organically and naturally free of gluten. These nutrients present in chia seeds can help in preventing hypertension and maintaining a healthy body weight. In addition, these nutrients are essential for energy metabolism and a crucial part of the DNA synthesis process.

High Fiber Content

fiberWhen you look at chia seeds nutritional facts, you will realize that there are close to twelve grams of carbohydrates. However, the truth is that eleven of the grams are fiber whereas the remaining one gram is carbohydrate-based.

Fiber is known to possess numerous health benefits in the lowering of blood sugar and easing the body’s digestion. In addition, fiber makes you eat less due to the fact that it expands while in the stomach making one feel full. Fiber is also important in maintaining the healthy intestinal bacteria. Forty percent of the chia seeds weight is fiber. This makes it one of the best natural fiber sources.

High Protein Composition

With respect to its weight, fourteen percent is usually protein. In addition, this seed bears a reasonable amount of amino acids. A high-protein intake has been known to reduce appetite. In addition, it has been seen to reduce cravings and obsessive thoughts by a staggering sixty percent.

Important For Weight Loss

weight lossMany medical and health experts bear the belief that chia seeds aid in weight reduction. Since fiber can absorb a large amount of water and expands in the alimentary canal, it increases the feeling of fullness thus slowing down the rate of food absorption.

The protein in the seeds also reduces appetite and food intake. When used on alone, chia seeds might not have significant weight loss results. However, when combined with other types of foods, frequent exercising and a healthy lifestyle, you will surely experience some loss of weight.

Best Source Of The Omega-3 Fatty Acids

Similar to flax seeds, chia seeds are rich in omega-3 fatty acids. However, it is important to note that the omega-3 fatty acids present in these seeds are plant based Alpha Linolenic Acid that must be converted into other essential fatty acids for it to be useful in the body. Chia seeds are known to increase the Alpha Linolenic Acid levels in the body but on the other hand, the body requires DHA and EPA for normal functioning of the brain. As a result, animal sources such as calamari and fatty fish are much better omega-3 sources.

Reduces The Risk Of Heart Disease And Diabetes

Several studies have been conducted and proven that chia seeds can help in lowering the risks of a heart disease or diabetes. Although the results obtained are quite inconclusive, the truth is that research conducted on animals revealed that chia seeds can reduce triglycerides, increase good cholesterol in the body and reduce the belly fat, insulin resistance and inflammation.

Chia Seeds Contain Nutrients Important For The Bones

Chia SeedsThe consumption of chia seeds can greatly boost the health of bones in the body. Some mineral components of chia seeds such as magnesium and phosphorous are incredibly important in the overall health of bones.

The proteins too are good for strong bones. Research has revealed that chia seeds can be a very good alternative for individuals who are lactose intolerant. In addition, people who do not eat dairy can have chia seeds as the best alternative. The proper bone health, these seeds can be taken whole or sprinkled into other foods.

Chia Seeds Can Be Easily Incorporated Into One’s Diet

Although it is not a health benefit, it is equally important. Chia seeds are quite bland making it very easy for them to be added to any drink or food you would like to have. Contrary to flax seeds, chia sees do not need grinding making them very easy to prepare. Chia seeds can be added to porridge, smoothies, baked goods, vegetable dishes and salads. In addition, these seeds can be used in thickening of sauces and act as substitutes for eggs in different recipes.

Major Improvements In The Type 2 Diabetes

chia seedsThe health benefits of chia seeds were successfully proven in the study patients suffering from diabetes type 2. The consumption of these seeds by the patients was seen to have significant improvements in the sugar levels.

The study also revealed that the blood pressure of the patients went down significantly. Chia seeds can help in the reduction of blood sugar spikes after the consumption of meals.

Improved Exercise Performance

History has it that Mayans and Aztecs made use of chia seeds to boost their performance back then. A recent study on the same revealed that chia seeds can boost exercise performance just as a sports drink can. The research also revealed that chia seeds can help athletes’ carb load for some endurance events while decreasing their sugar intake. Chia seeds are extremely versatile making them easy to use in various recipes. They can be sprinkled on salads as a seasoning or spread them on your morning breakfast bread.

In addition, they can be added to milk shakes, ice creams, puddings, oat meals and pasta. To stay healthy and fit, it is recommended that one takes at least two spoons of chia seeds daily. The form in which they are taken does not matter much. Prior to including chia seeds in our daily diet, it is important to be extra cautious. Studies have revealed that some people have experienced different side effects of chia seeds like allergies, gastrointestinal problems and blood pressure disorders.

physician Lactating and pregnant mothers, unwell patients and people under medication should first consult their physician prior to making chia seeds a part of their daily diet. However, if these seeds suit your system, you can include them in your recipes.

This will improve your vitality and health and ultimately boosting your body’s immune system. With the numerous nutritional benefits that come with the consumption of chia seeds, it is unarguably true that everyone should try them out.

In a world where junk and fast foods are gradually taking over, it is important that people start going for organic foods because they reduce the risk of suffering from some of the modern day ailments. Doctors always advice that the seeds be used in foods and not as supplements. Chia seeds can be a great alternative to processed grains such as white bread since it is a healthier whole grain and tasted great in foods such as muffins.

Although you will enjoy chia seeds for their flavors and a boost in your diet’s protein, fiber and calcium content, the truth is that you should not anticipate a huge boost in your weight loss campaign. The unfortunate bit is that there is literally no magic bullet for you to lose weight. For you to lose weight, you must adhere to a diet that is healthy and calorie-controlled and of course engage in some intense physical activity.

chia seedsIn this fast changing world, it is important for people to focus more on a healthy living. Most of the diseases and conditions people are currently suffering are as a result of poor diets or unhealthy lifestyles.

With regard to diet, it is important for people to start embracing the importance of organic foods. These are foods that occur naturally with no chemical additives. When taken in the right amounts, they can have a great significance in a person’s health.

Problems such as obesity, high blood pressure, diabetes and cancer which are prevalent in western world countries can be combated with proper diets. With regard to organic foods, chia seeds are by far the best source of nutrients. These seeds have been used in the past thus their health benefits are proven and not a mere exaggeration. The consumption of chia seeds assures you all the health benefits outlined above.


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