Science- Backed Health Benefits of Chia Seeds. If you are in your forties and you are reading this article, you may be familiar with the word “chia”. This word was used in the Chia pets commercials launched in the late 7. Even though chia seeds might not be widely acclaimed, some celebrities such as Taylor Swift or Gwyneth Paltrow have publicly recognized chia seeds to be very helpful. In pursuit of finding omnipotent nourishment, people have been looking for various nutrients. It may be said that chia seeds are one of them due to large amounts of fiber and omega- 3 fatty acids, plenty of high- quality protein, and several essential minerals and antioxidants. It is no wonder that these seeds are popular because they may decrease the risk factors for heart disease and diabetes, increase blood levels and improve digestive health. But we will talk about the nutrients and health benefits later in the article. What is Chia Seeds? Chia seeds are tiny, flat and oval- shaped seeds with a polished texture. This plant (Salvia hispanica) has origins in Mexico and Guatemala, and comes from the mint family. It is considered to have been a staple food for the ancient Aztecs and Mayans. In fact, the word “chia” means “strength” in ancient Mayan (1). Legend has it that ancient Aztec warriors had a ritual of eating a spoonful of chia seeds before a battle. They consumed this plant because it kept them satiated over a period of 2. When it comes to color, it can vary from white to brown or black (2). Due to their bland flavor, pretty much everything can be added to or mixed with chia seeds. Some of the great ways to include these seeds into meals are adding to porridge, making into pudding, using in baked goods or smoothies. They have an ability to absorb liquid, thus forming into a gel. This enables them to thicken sauces or be a replacement to eggs in recipes (3, 4). ![]() Soaking seeds before eating is optional, but not necessary. Nutrition Facts. Chia seeds contain 4. By weight, they contain 6% water, 4. Carbs and Fiber. The carbohydrate content found in chia seeds is in the form of fiber (more than 8. A portion of a single ounce (2. The fibers found in chia seeds are mostly insoluble (9. In the process of digestion the fibers, some of the insoluble fibers are likely to be fermented in the gut, causing them to become soluble fibers. Soluble fibers have been associated with the formation of short- chain fatty acids and improvement of colon health (6, 1. Chia seeds also react to water and other liquids in the sense that when they are put into some liquid, the fibers will absorb their own weight up to 1. Fat. What makes chia seeds unique and special is the high content of omega- 3 fatty acids, which are healthful for your heart. Approximately 7. 5% of the fats found in chia seeds include the omega- 3 fatty acid alpha linolenic acid (ALA), whereas approximately 2. There are a plenty of plants that are high in omega- 3 fatty acids, but there is no plant as high in these acids as chia seeds. Chia seeds are reported to be better than flaxseeds (1. One more thing that is important about the omega acids in the diet is the ratio between them. The ratio between omega- 6 and omega- 3 acids is particularly important, and it is frequently observed at 1. Because of the fact that chia seeds are a great source of omega- 3 fatty acids, they cause a more balanced ratio of omega- 6 to omega- 3. Foods to Help Lose Weight Eating Healthy On Basils Seeds. The best is to come for foods to help lose weight in your diet program incorporating more basil seeds into. Chia is a versatile seed that contains. A ratio of 2. 5- 4/1 has the ability to reduce the risk rates of chronic diseases, among which are heart diseases and inflammatory diseases, cancer and premature death (1. Even though chia seeds consist of a great amount of omega- 3 fatty acids (ALA), these are not as potent as the ones that are found in fish or fish oil (EPA and DHA). ALA is not an active form of the fatty nutrient. Before they can be used by the body, they have to be converted into the active forms. ![]() These active forms are EPA and DHA. This is why this process is inefficient in many cases (1. Protein. 19% protein is found in chia seeds, which makes this ratio similar to other seeds. However, chia seeds contain more proteins than most cereals and grains (1. A high protein intake has been linked with increased satiety and reduced food intake (2. Chia seeds are a good plant- based protein source because they contain high- quality protein with all the essential amino acids (2. Though it is high- quality, the protein in chia seeds is not to be consumed as the sole protein source for children for it may cause harmful consequences (2. What’s more, these seeds are also gluten- free, so those gluten- intolerant people can reap the benefits of chia seeds. Vitamins and Minerals. Chia seeds are a great source of many minerals. Yet, a number of vitamins in chia seeds is poor. The list below contains the most abundant minerals in chia seeds. Manganese: Whole grains and seeds, especially chia seeds are rich in manganese. This mineral is essential for metabolism boosting, development and growth (3. Phosphorus: This mineral is often found in foods rich in protein. Phosphorus provides bone health and tissue maintenance (3. Copper: A mineral that maintains heart health, prevents cardiovascular diseases, and is often lacking in the diet (3. ![]() Selenium: It is known as one of the best antioxidants among minerals. It takes part in many processes in the body (3. See how much food or how many calories you need to eat to lose weight fast and then maintain your weight after reaching your weight loss goal.Iron: It is a component of hemoglobin in red blood cells. Also, it has a role of transporting oxygen throughout the body. Still, this mineral is likely to be absorbed just partially due to the phytic acid content of chia seeds. Magnesium: It plays an important role in many processes in the body. Despite its health benefits, it is often lacking in the diet of the Western world (3. Calcium: This mineral is the most abundant one in the human body, this making it essential for bones, muscles and nerves (3. Some minerals such as zinc and iron may have a reduced absorption rate due to the phytic acid content of chia seeds. Other Plant Compounds. Chia seeds, besides other healthful compounds, contain other plant compounds that are in the least beneficial. The list below consists of some of the main ones (1. Chlorogenic acid: This antioxidant has been associated with lowering blood pressure (3. Caffeic acid: Many plant foods are rich in this substance. Caffeic acid is also a good means of fighting inflammation in the body (4. Quercetin: This compound proved to be a powerful antioxidant, which reduces heart diseases risk, osteoporosis and some types of cancer (4. Kaempferol: Another antioxidant found in chia seeds, which brings the benefits of the reduced risk of cancer and other chronic diseases (4. In order to have a very long shelf life, chia seeds have to be clean and dry because the antioxidants in chia seeds protect the fats from damage (4. Health Benefits of Chia Seeds. Chia seeds have become of the most most popular foods in recent years. Their high nutritional value, numerous health benefits both for the body and brain, and human studies all go in favor of this powerful plant. Here is the list of the health benefits of chia seeds. Stimulate Weight Loss. Like many other seeds, chia seeds are not the exception when it comes to weight loss. This is because chia is high in fiber. The fiber absorbs large amounts of water, causing the stomach to expand, which should ultimately make you feel full and slow the absorption of food (1. A fiber found in chia seeds and called glucomannan has been studied on several occasions. It has been reported to lead to weight loss (1. Then, knowing that the protein calls for reduced food intake, it may come as a logical conclusion that the protein in chia seeds reduces appetite, therefore, the amount of food we consume. ![]() However, according to some studies, weight loss is not to be associated with chia seeds. In support of these rather disappointing results, one study showed no significant effect on body weight is caused by regular consumption of chia seeds (1. A study conducted on 9. Even though chia seeds proved to be ineffective on body weight, they did increase the levels of Omega- 3s in the blood, according to a 1. Although all these studies and their results claim that chia seeds have no substantial effect on your body weight, these seeds can be a very useful addition to your diet. Learn the benefits of chia seeds, buy top quality chia, & get the only chia with bonus free cook books. You get creative ways to use chia instantly, with MySeeds. Don’t let their size fool you chia seeds pack a nutritional punch. Enjoying them daily can help improve your health. Never eat them dry, especially if you have swallowing problems, expert says. ![]() When chia seeds are soaked in liquid, they turn into a gel- like consistency. This causes them to expand, where you end up feeling full in no time. Also, you can’t shed a few pounds if sticking just one aspect of your diet. Dieting includes many things such as lifestyle, sleep, exercise, and ultimately food. A healthy lifestyle is a prerequisite. If combined with chia seeds, rest assured weight loss will come as a natural outcome. Packed With Fiber. Fiber is a substance which stimulates food digestion and colon cleansing. If you take into consideration that an ounce of chia seeds contains approximately 1. ![]() However, these 1. Carbs usually require some energy to be used. Instead, fiber does not raise blood sugar, does not require the disposition of insulin, therefore, needs little or no energy. The true carb content is equal to 1 gram per ounce. This is a very low rate, making chia a low- carb friendly food. ![]() Due to a big amount of fiber in them, chia seeds have an ability to absorb up to 1. Once they have absorbed all the water, they gradually expand and become a gel- like substance (9). As a result, you should feel fullness in your body, slowed absorption of the consumed food, and stimulation to eat fewer calories. As you may already know, there are “friendly” bacteria in your body, especially the intestine. These bacteria in your gut are important to take care due to the health benefits they bring (1. Weight- wise, chia seeds are 4. Regulate Blood Sugar Levels and Prevent Diabetes. Being high in fiber, protein and Omega- 3s, chia seeds are in a position to improve metabolic health, therefore your blood sugar levels.
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