Health Benefits of Chia Seeds

Chia seeds are proof that size doesn’t determine what we can achieve. These small black seeds from the Salvia hispanica plant were crucial food sources historically for the Aztecs and Mayans. Native to Mexico, they belong to the mint family and have grown to become a superfood in recent times due to greater understanding of the health benefits they offer. In this article, we’ll take a look at these benefits.

They’re nutritionally loaded

Despite their tiny size, chia seeds are loaded with nutrients needed by the body. Just 28 grams (2 tablespoons) of chia seeds contain:

• 11 grams of fibre

• 4 grams of protein

• 18% of the recommended daily intake of calcium

• 9 grams of fat, out of which 5 grams are omega 3s

• 30% of the recommended daily intake of manganese

• 30% of the recommended daily intake of magnesium

• 27% of the recommended daily intake of phosphorus

• Zinc

• Potassium

• Vitamin B1 (thiamine), B2, and B3 (niacin)

• 137 calories (101 calories if you deduct the dietary fibre)

The fact that it’s a wholegrain food also makes it an impressive source of nutrients for the body.

A good source of antioxidants and minerals

Chia seeds are high in antioxidants and minerals, making it possible to prevent free radicals from being produced. This is extremely effective in countering inflammation, preventing cancer cells growth, and offering protection against aging as well as cognitive decline brought on by age. By slowing down the signs of aging, they help you look younger, giving you healthier skin and hair.

High fibre content promotes better digestion

Chia seeds are high in fibre meaning that you’ll experience better bowel movements when you start consuming them. They can relieve you of conditions like constipation and make it easier for your body to excrete toxins through stool.

Soaking chia seeds before consuming them results in them turning gel-like which is actually their soluble fibre content. As this passes through your gut, it cleans it better, helping to draw out, soak, and then get rid of the toxins in your intestines. They also serve as a prebiotic, aiding the growth of good bacteria in the gut.

Regulates blood glucose levels and better for heart health

Consumption of chia seeds helps in maintaining healthy blood glucose levels, increases HDL (good cholesterol) and reduces the levels of LDL (bad cholesterol) and triglycerides (blood fat). Stabilization of blood sugar levels and increased insulin sensitivity make it a great food for diabetics. They can also significantly reduce blood pressure, offering protection from heart disease and strokes. Another way that they reduce the risk of heart disease and strokes is by reducing inflammation in the body.

Can regulate metabolism and aid weight loss

Chia seeds contain a high amount of fibre which can help you stay full for longer and slow down the absorption of food. They also contain decent amounts of protein making it possible for you to build muscle and burn fat. The zinc content of chia seeds also helps regulate the body’s production of leptin, the hormone responsible for regulating appetite. This can reduce your cravings and the likelihood of you snacking on junk food.

They supply essential nutrients to the bones

Chia seeds are nutritionally loaded with calcium, magnesium, phosphorus, and protein. In fact, their calcium content per gram is higher than the content in most dairy products. This makes them excellent for bone health and can lead to improved strength in the long run. Good bone health is essential to avoid conditions like osteoarthritis and other joint issues that are commonly seen with age.

They aid functioning of the nervous system

Chia seeds are crucial for the functioning of the nervous system because they provide good fats for the body due to their omega 3 content.

Thanks for reading! My hope is to peek your interest so that you may one day consider chia seeds in your diet. Stay blessed and stay healthy, my friend! 🙏🏾