A small serving of chia seeds is low in calories, but rich in nutrients equal to many different types of foods. They can turn many otherwise nutrient-poor foods into healthy choices, and are easy to add to any diet and delicious with all the different food groups.
I. Health benefits of chia seeds
1.
30 grams of chia seeds are rich in a variety of nutrients, making it easier to meet nutritional goals when consuming them daily. They can be added to different foods to increase the nutritional intake of a particular meal.
These nutrients include:
11 grams of fiber
4 grams of protein
9 grams of fat (5 grams of which are omega-3 fatty acids)
18% of your daily calcium requirement
30% of your daily manganese requirement
30% of your daily magnesium requirement
27% of your daily phosphorus requirement.
Zinc
Vitamin B3
Potassium
Vitamin B1
Vitamin B2
2. Very low in calories.
30 grams of chia seeds are packed with nutrients, but contain only 137 calories. In addition, it contains only one gram of carbohydrates. In this case, your body will consume a lot of essential nutrients without consuming a lot of calories or unhealthy carbohydrates.
3. They are high in antioxidants.
Every chia seed is full of antioxidants. Consuming antioxidants has many positive effects on the body. One of them is that they are the 'sworn enemy' of free radicals, which are a contributing factor to aging and can also cause cancer.
Some of the other benefits of antioxidants are clearer and healthier skin and thicker and shinier hair.
4. Help you lose weight.
Chia seeds have a high soluble fiber and protein content that can help you lose weight fast. They absorb water and then expand, which will make you feel full. This protein reduces appetite and also reduces food intake.
Studies have shown that using chia seeds but trying nothing else will not improve your weight. However, reducing your calorie intake and increasing your exercise, along with consuming chia seeds, does benefit your health and weight loss. Adding chia seeds to your diet can speed up the weight loss process.
5. Reduce the risk of heart disease.
Since chia seeds are high in fiber, protein and omega-3 fatty acids, they may reduce the risk of heart disease.
The health benefits of these three nutrients are:
Lower levels of triglycerides
Reduced inflammation
Improved insulin sensitivity
Reduced abdominal fat
Regulation of blood pressure
Each of these benefits listed above may help to ensure that your heart is healthy.
6. Reduces blood sugar in the blood.
It is believed that chia seeds help regulate blood sugar levels by improving the body's insulin sensitivity. This helps keep blood sugar at a healthy level.
High blood sugar (also known as hyperglycemia) can wreak havoc on your body. If you have high blood sugar for a long time, it can damage blood vessels, nerves, and even organs.
High blood sugar can also be caused if you overindulge in sweet, sugary foods. The problems caused by high blood sugar are different, but equally serious. These problems include:
Obesity
High cholesterol
Coronary heart disease
Stroke
Asthma
Metabolic syndrome
8. Add chia seeds to your diet.
Chia seeds are versatile and easy to add to your regular diet. They are usually sprinkled on breakfast cereals, yogurt, cooked vegetables and rice. You can also eat them raw, soak them in juices, or add them to smoothies or baked goods.
Chia seeds can also be used to add to soups (you only need a little bit, as they absorb the broth and seasonings, and can be used in place of eggs in recipes. Doing so can make almost any dish a healthy choice.
9. Chia seeds are a great substitute for vegetarians or people who are allergic to eggs.
Another benefit of chia seeds is that they can be used as an egg substitute in any recipe. Mix 1 tablespoon of chia seeds with 3 tablespoons of water, let it sit for 5 minutes, and then you can add it to your recipe.
10. Increase in overall energy.
The amount of energy you get from a serving of chia seeds is almost the same as the amount of energy you get from a sports drink. However, the biggest difference between these energies is that there is no added sugar in chia seeds.
11. They can be used as a treatment for diverticulosis.
With diverticular disease, it is difficult to pass stools due to the abnormal movement of the colon. Chia seeds have been shown to absorb excess water from the colon, thereby reducing inflammation and making bowel movements easier.
12. They are good for your oral health.
Because of their high calcium content, consuming chia seeds is a great way to improve your overall oral health. In addition to helping your teeth and jaws become healthier, chia seeds are anti-inflammatory, which is also great for inflamed gums, and can prevent bad breath due to high levels of zinc.
13. They are brain boosters.
One of the many health benefits of chia seeds is that they boost our intelligence. There are several elements of brain power, including:
Energy
Focus
Ideal
Motivation
Discipline
Intelligence
Chia seeds have the ability to enhance any of these elements and help with daily tasks.
14. Constipation Relief
Because they turn into a gel when they get wet, they can relieve constipation. As the gel forms, it increases bowel movements, making them softer and easier to pass.
15. Hair Growth
Your hair needs many different nutrients to grow healthy. Each chia seed contains many of these needed nutrients. Some essential nutrients for hair growth are also found in chia seeds, including:
Zinc
Protein
Omega-3 Fatty Acids
Magnesium
Second, how many chia seeds should I eat in a day?
It is recommended that you consume about 40 grams of chia seeds per day. However, do not eat them all at once as this may cause problems with your digestive system. You can consume 20 grams twice a day. 20 grams equals about one and a half scoops.
Third, how to increase the intake of chia seeds in daily life
Add chia seeds to a variety of your favorite dishes. It's versatile and can be used as a breakfast, lunch or dinner food. You can even sprinkle some on snacks.
For example:
Bread
Salad
Soup
Cereal
Sauces
Muffins
Cakes
Smoothies
The nutrients in each chia seed make it a superfood. A small amount of chia seeds provides a lot of nutrients, which in turn provides many health benefits.
From helping you lose weight to preventing heart disease, chia seeds seem to benefit every aspect of your life. You can use them to lessen the effects of disease, boost your brain power, and thicken your hair. The health benefits of chia seeds are seemingly endless and very easy to add to your daily diet.