Chia Seeds – If we talk about a healthy nutritious eatable product then chia seeds are good for us. Salvia hispanica L.’s small seeds. Plants are known as chia seeds. Even though Native Americans have been eating them for thousands of years, within the past 10 years, their remarkable nutritional character and possible health benefits have made them more and more well-liked in the United States.
Introduction of Chia Seeds
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The tiny seeds of the Salvia hispanica L. plant are known as chia seeds. Even though Native Americans have been eating them for thousands of years, within the past 10 years, their remarkable nutritional character and possible health benefits have made them more and more well-liked in the United States. Chia seeds are rich in fibre, omega-3 fatty acids, protein, essential minerals, and antioxidants, and may aid in digestive health, blood pressure reduction, and blood sugar control.
About this item
CALCIUM RICH: It may help strengthen your bones and muscles with Calcium-rich Chia Seeds.
HEART HEALTH: Omega Fats are the healthy fats that your body requires for reducing the cholesterol levels and protecting the heart health.
DIET SNACKS: Fibre (38g per 100g) not only helps in weight management, but fibre rich chia seeds can also be helpful in improving digestion.
IMMUNITY BOOSTER: One of the most important nutrient required for boosting immunity is antioxidants. Daily consumption of 1 teaspoon chia seeds mixed with water can help in boosting your immunity.
LOW CALORIES: Chia seeds are low in calories and cholesterol which can help in lowering the blood sugar levels and preventing sugar spikes.
CONTAINS PREBIOTICS: Chia seeds is high in fibre which acts like a prebiotic, that promotes the growth of good bacteria, thus helping to improve the gut health.
Reasons why chia seeds supercharge your breakfast in this season
Chia seeds offer numerous nutrients, including heart health benefits, strong bones, and improved blood sugar management, and can be used in various recipes, including chia pudding. Chia seeds are a rich source of essential nutrients, including fibre and magnesium, which can promote heart health, reduce blood sugar levels, and support digestive health.
Chia seeds, rich in antioxidants, minerals, fibre, and omega-3 fatty acids, are a staple in ancient Aztec and Maya diets, known for their health benefits for centuries.
These nine chia seed health advantages by scientific evidence
Chia seeds are small, white or black seeds derived from Salvia hispanica L. It is thought that they are indigenous to Central America. The seeds were historically employed in the meals of the Aztec and Mayan civilizations, as well as for cosmetics, medicine, and religious ceremonies. Nowadays, chia seeds are enjoyed by people everywhere. Chia seeds were thought to be extremely nourishing by ancient cultures, and this view is supported by current research.
Chia seeds are incredibly nutrient-dense despite their small size. They include a wealth of vitamins, fibre, protein, and omega-3 fatty acids. In actuality, just one ounce (oz), or 28 grammes (g) or two tablespoons (tbsp), of chia seeds has the following contents:
- 138 calories
- protein (4.7 g)
- 8.7 g of fat
- 5 grammes of alpha-linolenic acid (ALA)
- 11.9 g of carbohydrates
- 9.8 grammes of fibre
- 14% of the Daily Value (DV) for calcium
- iron: 12 per cent of the DV
- magnesium: 23 per cent of DV
- Phosphorus: Twenty Percent of DV
- zinc: 12 per cent of the DV
- thiamine, vitamin B1: 15% of the DV
- Niacin (vitamin B3): 16% of the DV
Considering that this nutritional profile is for a single serving of only approximately two teaspoons, it is rather impressive.
Rich in antioxidants
Chia seeds are rich in antioxidants, which protect the seeds’ delicate fats from rancidity and benefit human health by neutralizing free radicals. These antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, have protective effects on the heart and liver as well as anticancer properties. Chlorogenic acid may lower blood pressure, while caffeic acid has anti-inflammatory effects. Chia seeds are high in antioxidants, providing health benefits to humans.
May help with weight loss
Chia seeds, rich in fibre and protein, may aid in weight loss. One oz contains 35% dietary fibre, preventing obesity. Protein in chia seeds can reduce appetite and food intake. Consuming chia seeds mixed with yoghurt for breakfast increases fullness and food intake. However, studies show mixed results, with some studies showing no effect on weight or health markers, and others showing significant weight loss.
May reduce the chance of suffering from heart disease
Chia seeds, rich in fibre and omega-3s, may reduce the risk of heart disease. The soluble fibre in chia seeds can lower total and LDL cholesterol, reducing the risk of heart disease. Consuming ALA, the omega-3 fatty acid, has also been linked to decreased heart disease risk.
However, studies on the connection between chia seeds and heart health have shown inconclusive results. Some rat studies have shown chia seeds can lower certain heart disease risk factors, while human studies have found chia seed supplements to significantly reduce blood pressure in hypertension patients.
Include a variety of vital nutrients for bones.
Chia seeds are rich in essential nutrients like calcium, phosphorus, and magnesium, which are crucial for maintaining good bone mineral density. Consuming ALA in chia seeds may also contribute to increased bone mineral density.
An animal study showed that rats receiving chia seeds daily for 13 months had increased bone mineral content, possibly due to ALA. However, more human research is needed to fully understand the potential benefits of consuming chia seeds for bone health.
May reduce blood sugar levels
Chia seeds may aid in blood sugar regulation due to their fibre content and other beneficial compounds. High fasting blood sugar levels are linked to diabetes and heart disease. Animal studies suggest that chia seeds may improve insulin sensitivity, stabilizing blood sugar levels after meals.
Older research from 2010 and 2013 suggests that bread containing chia seeds lowers post-meal blood sugar in healthy adults. However, more human research is needed to fully understand the connection between these seeds and blood sugar regulation.
Simple to include in your diet
Chia seeds are a versatile and easy-to-use food source, suitable for various dishes like oatmeal, pudding, smoothies, baked goods, cereal, yoghurt, vegetables, and rice dishes. They can be eaten raw, soaked in juice, or used as an egg substitute.
They can also be used to thicken sauces and create gels. Although they are well-tolerated, excessive consumption may cause digestive side effects like bloating or diarrhoea. Chia seeds can be mixed with water to create a gel, but they are not suitable for those not used to high fibre intake.
May help increase HDL cholesterol
Chia seeds raised high-density lipoprotein (HDL) cholesterol and decreased low-density lipoprotein (LDL) cholesterol, according to a 2021 analysis of ten clinical trials. While LDL cholesterol is regarded as “bad” cholesterol, HDL cholesterol is also referred to as “good” cholesterol.
The authors concluded that chia seeds had a neutral or positive impact on other cardiovascular health indicators and a preventive effect on the blood’s lipid balance.
These results suggest that people who wish to increase HDL cholesterol or decrease LDL cholesterol may discover that chia seeds are a beneficial addition to their diet. It’s crucial to remember, though, that no single diet can lower high cholesterol.
Improved digestion is a major factor in the health benefits of chia seeds. Rich in fibre, chia seeds can help with digestion and alleviate conditions related to the colon, such as inflammation and constipation. Additionally, there are roughly 40 grammes of nutritional fibre in 100 grammes of these little black seeds. Chia seeds can be eaten in salads, cereal, puddings, or any other method that suits you. However, remember to sip lots of water in addition.
Chia seeds are a great source of heart-healthy omega-3 fatty acids, fibre, antioxidants, and minerals. They have been connected to improved risk factors for diabetes and heart disease as well as benefits for digestion and digestive tract wellness. It’s really simple to include chia seeds in a nutritious diet.
The wholesome seeds of the Salvia hispanica L. plant are known as chia seeds. Chia seeds are incredibly nutrient-dense, including fibre, magnesium, and plant-based protein.
Research indicates that consuming chia seeds can have multiple health benefits, including lowering heart disease risk factors including high blood pressure and cholesterol and promoting gut health. For a satisfying and healthy breakfast, snack or dessert, try mixing chia seeds into your yoghurt and muesli or making a simple chia pudding.
FAQs (Frequently Asked Questions)
How many chia seeds a day should I eat?
These small seeds consists of high fibre improves heart health, lower cholesterol, which reduce your chance of acquiring chronic illnesses. However, remember that chia seeds are high in calories and fibre, so limit your daily intake to no more than 2 tablespoons.
Can I consume chia when I’m not eating?
Drinking chia seed water first thing in the morning has several advantages that improve your general health and well-being. The following are some advantages of drinking a glass of this water on an empty stomach.
Are chia seeds beneficial to women?
In conclusion, there are several advantages of chia seeds for women. They promote fertility, constipation, pregnancy, and menstruation in women. It also guards against breast cancer and controls blood sugar levels.