10 health benefits of chia seed you must know
It’s true that best things come in small size. And if you wonder a food that contains all the major nutrients then you must go with chia seeds. There’s tons of health benefits of chia seeds, whereas it has gain the popularity for being the “superfood”.
“You can come across numerous foods that are high in fiber and fat, but chia seeds come with all these benefits in a small package” says Dawn Jackson Blatner, RDN, a dietitian and author of “The Superfood Swap”. Further he adds, “I think that’s what makes them super.”
The history of acknowledging the chia seeds benefits is pretty old. In fact, People have been using chia seeds for more than 5,000 years. Though, it’s originally from Mexico and Guatemala, it belongs to mint family (Salvia Hispanica) and has been used throughout the world in various ways. According to the Journal of Food Science and Technology, it has been used by the Aztecs and Mayans in the past. They used chia seeds in almost everything, and was a key material for cosmetics and medicines.
According to the USDA (United States Department of Agriculture, a 28 gram or one-ounce of chia seeds contains:
- Calories: 131
- Fat: 8.4 grams
- Carbohydrate: 13.07
- Fiber: 11.2
- Protein: 5.6 gram
- Sugar: No Sugar
With all the facts and figures, let’s move on to these 10 awesome and proven health benefits of chia seeds.
- Repair Skin and Prevent aging
According to the researcher from Mexico, it has been discovered that chia seeds have a natural phenolic (antioxidants) concentration almost two times higher than previously reported.
The findings and research has proved that chia seeds are one of nature’s riches high-antioxidant foods. Whereas, the use of chia seeds benefits the skin and repair the skin system & prevent from further damage. Additionally, it also helps to prevent premature skin aging due to high inflammation and free radical damage.
- Helps in smooth Digestion
Another spectacular health benefits of chia seeds are, it’s rich in fiber. Whereas, fiber is essential for your body to balance insulin levels.
According to the American Dietetic Association Chia seeds contains almost 11 grams of fiber per ounce and one serving is quite enough for a day.
The rich chia seeds benefits bowel regularity and healthy stool. Similarly, the consumption of chia seeds makes people feel more full quicker as it absorbs a considerable amount of water. Now, this is the science behind less hunger, suppressed appetite and weight loss.
- Improves heart health
This health benefits of chia seeds are simply remarkable. Along with important nutrients, Chia seeds also have Omega-3s which can be a crucial element to fight against heart diseases.
According to research, Omega-3s has the capacity to decrease the risk of thrombosis and arrhythmias, a disorders that can lead to heart attack, general stroke and sudden cardiac death.
Not only that, it may also reduce the amount of LDL, cholesterol, triglyceride levels, and atherosclerotic plaque. On the other hand, Chia seeds improves endothelial function and helps to balance or slightly lower the blood pressure.
- Helps to treat Diabetes Patients
According to the research conducted by University of Litoral in Argentina, it has been concluded that chia seeds benefits the diabetes patients and halt diabetes & reverse it.
Chia seeds contains high alpha-linolenic acid and fiber which helps to prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance. Whereas, these are the two factors that helps in the development of diabetes. The research was published in the British Journal of Nutrition and the results were astonishing.
- Boost your body Metabolism and Energy
If you are in needs of some extra energy, then have chia seeds regularly. According to the study published in the Journal of Strength and Conditioning uncovered that consuming chia seeds enhanced exercise performance workouts.
It works just like the sugar-laden sports drink however, the only difference you can find in between chia seeds and sports drink is no sugar.
Additionally, chia seeds benefit the metabolism and helps to burn fat as well. Another health benefits of chia seeds can help to reduces visceral adipose tissue, a belly fat tissue that makes significant impact on the metabolism of the body and is a component of obesity.
- It makes your bone stronger
Chia seeds also possess calcium in a huge amount. Just an ounce of chia seeds can get you 18 % of the recommended daily amount of calcium.
And, we all know that calcium is the fundamental elements that helps to maintain bone strength and mass.
Likewise, Chia seeds also have boron, which is another important nutrient for bone health. Boron helps to metabolize calcium, magnesium, manganese and phosphorus. Whereas, it helps in healthy growth of body bones and muscles.
- Helps to build muscle and lose weight
Chia seeds is also considered as one of the top plants that are rich in protein. Well, that’s another great health benefits of chia seeds. And it’s good for those who wants to put on some muscle, burn fat and balance blood sugar levels.
Chia seeds is packed full of powerful antioxidant which helps to replace essential nutrients that are lost during heavy exercise. Since, Chia seeds are high in minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin, it simply recovers the tear tissues.
Another important characteristic that makes chia seeds unique is they can absorb up to 10 times the size of their own weight in water. With this characteristics, Chia seeds keeps your body away from dehydration and improve nutrient absorption of electrolytes. Similarly, it also slows digestion and keeps you full for a long time resulting into weight loss.
- It fights with Breast and Cervical cancer
Besides all the above health benefits of chia seeds, this one is pretty crucial. If you don’t know, Chia seeds are rich in alpha lipoic acid (ALA), also known as omega -3 fatty acid. The Journal of Molecular Biochemistry in 2013 discovered that ALA limits the growth of both breast and cervical cancers.
Researchers also discovered that it kills the cancer cells without harming the normal and healthy cells. There’s more research going on with chia seeds and cancer. However, for now this is a super healthy food that can prevent cancer, if it’s consumed regularly.
- It keeps you away from Dentist
Since, Chia seeds is packed with calcium, phosphorus, vitamin A and Zinc, it helps to make your teeth stronger and cleaner. After all, these all minerals are needed in order to protect your teeth from decaying.
- Keeps you hydrated for a long time
Well, you can pretty much ignore this as I have already discussed this part in the above paragraphs. However, if you miss it then here it is. Chia seeds has the special ability to absorb the weight more than 10 times when put in water. And with the consumption of chia seeds, it can prolong the dehydration process for a long time.
Besides, it also reduces the sugar cravings in your body.
So, with these all health benefits of chia seeds, what’s your excuse for not including this super food in your diet?