Chia seeds looks very small in size but it is the most nutritious foods. It loaded with protein, fiber, Omega – 3 fatty acids and antioxidants. It is also called a superfood.Chia seeds provide several nutrients that have great potential as nutraceutical compounds, which benefit human health. The most important compounds of the seeds include soluble and insoluble fiber, oil with high amounts of omega-3 and 6 fatty acids, proteins with a high level of essential amino acids, minerals, vitamins, and with high antioxidant. Which are not made in the body, butwe must get them from foods.
Chia seeds have been using since ancient times. Because of its power-packed properties. Taking a step to fitness is easy if we start including chia seed in our diet.
Chia seeds have become one of the most popular foods among people who are striving towards a healthier lifestyle. It loaded with nutrients, mineral and antioxidant that boost the body and the brain. 28-gram or one-ounce serving of chia seeds contains-
- 131 calories
- 9 grams of fat
- 13 grams of carbohydrate
- 11 grams of fiber
- 5 grams of protein
- No sugar
Chia seed also contain a decent amount of zinc, manganese, Calcium, vitamins B1, B2, and B3.
Antioxidants are substances that may prevent or delay some types of cell damage or ageing process. Antioxidants are found in many foods, including fruits and vegetables.
Chia seed is also a good source of antioxidants which is prevent premature skin aging, resulting in younger looking skin, healthier hair, and can even reduce the risk of cancer.
Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Almost all the carbs in chia seeds are actually fiber. Though including 20-30 grams of fiber in our daily diet is necessary for good health. The best way to include more fiber would be by eating nuts, seeds, fruits and vegetables but chia seed is a good source of fiber so we can include this in our diet.
Omega-3 fatty acids–
Omega-3 fatty acids are important fats that you must get from your diet.Omega-3s are SUPER important. They have a wide range of benefits, from fighting depression, to improving sleep, to reducing the risk of heart disease.Common foods that are high in omega-3 fatty acids include fatty fish, fish oils, flax seeds, chia seeds, flaxseed oil. So Chia seed is a great choice for all omega-related health.
Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. The people who do not eat meat then Chia seed is the excellent choice for them. There’s 4 grams of protein per 2 tablespoon serving.
Benefits of Chia Seeds-
1. Low in Calories
Chia seed’s calories content will definitely give you the reason to add them to your diet. One tablespoon of chia seed contains about 69 calories. The best thing about it is that generally these small seeds are grown organically, plus they are gluten-free and non-GMO.
2. Improves Digestion
Chia seeds a rich source of fiber that can supportindigestion and improve bowel-related problems like constipation and bowel inflammation. Thus, one of the major chia seed benefits is improved digestion.100 grams serving of these tiny black seeds contain about 40 grams of dietary fibers.
3. Chia Seeds for Weight Loss-
There are some foods which can provide the energy as well as support in weight loss at the same time.Chia seeds tend to suppress appetite by keeping you full for longer hours. Chia seeds are low in calories and high in good fats that further facilitate in losing weight. Also, chia seeds benefits can reduce food intake by controlling appetite.
4. Control Blood Sugar
High fasting blood sugar levels are associated with type 2 diabetes and can increase the risk of various health issues. Also, research conducted on animals indicates that chia seeds can control blood sugar and improve insulin sensitivity.
5. Reduce the Risk of Heart Diseases
There is another health benefit of Chia Seeds is that it lowers the risk of chronic health problems. Chia seeds are rich in protein, fiber, and omega-3 that protects our heart. Studies have found that the benefits of chia seeds are raising HDL (Good) cholesterol and reducing blood pressure. So the including the chia seed in diet will beget adopting a healthy life.
6. Eases Chronic Inflammation
Inflammation is a result of infection or injury. Even inflammation speeds up the healing process but excess of it can lead to heart problems or may even increase the risk of cancer. A study has found that including chia seeds nutrition in the diet can reduce inflammation by up to 40%.
7. Contain Bone Nutrients
Chia seeds are a good source of calcium protein, phosphorus, and magnesium, which are known to be essential nutrition for bone health.Chia seeds have everything you need for maintaining healthy bones. Moreover, people consider it a very good option for those who don’t consume dairy products as just two tablespoons serving of chia seeds offer 18% calcium of the required daily intake (RDI).
Chia seeds are also a rich source of Omega-3 Fatty Acids, which are essential in the development of the baby’s brain. Chia seeds are said to contain more omega-3 fatty acids than salmonfor every gram.
And since pregnancy can get to be taxing to the body, chia seeds help in replacing lost nutrients like calcium, zinc, iron, phosphorus, magnesium, manganese, copper and other mineral and vitamins.
9. Dental hygiene
As we chia seed is loaded with calcium, phosphorus, vitamin A and zinc, they work wonders on the teeth. Calcium is the building block of the teeth and a necessity for tooth health. Zinc prevents tartar by keeping plaque from mineralizing onto the teeth and has an antibacterial effect that keeps bad breath and germs away.
10. Preventing constipation
Chia seed is a good source of insoluble fiber, chia seeds turn into a gel when they come in contact with water. This adds to your stool and aids bowel movements, thereby relieving constipation. Fiber also has been found to improve digestion.
Delicious Chia Seeds Uses-
The best way to consume chia seeds is by soaking them before adding them to your smoothies, salads or breakfast bowls.
Soaking chia seeds make them easier to digest and the body can use up all their nutrients in a better way. Apart from this, as they soak up a lot of water, chia seeds help you stay hydrated and are a great pre-workout snack.
While there are many ways of preparing chia seeds, soaking them overnight seems to be the most popular method.
But if you’re in a hurry and forget to soak them the night before then Simply take the chia seeds in a container, pour water and shake them around for a few minutes. After this is done, let them rest for about 10 minutes.
Alternatives to soaking them in water-
While soaking them in water is the most common way to prepare them but we can experiment with other alternatives liquid
Almond milk, soya milk, coconut milk or even your favorite juice works as a great base to soak chia seeds in. This further infuses the taste into the chia seeds making them even more tasty.
Yogurt is another great alternative which adds on added health benefits.