Chia seeds have become highly sought-after in the past few years, appearing on the shelves of health food stores and in a wide range of dishes. These tiny seeds have been shown to offer significant health advantages. They were formerly a mainstay of the ancient Mayan and Aztec diets. Chia seeds are demonstrating themselves to be a nutritional powerhouse, with benefits ranging from promoting heart wellbeing to aiding digestive health.
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Nutrient Powerhouse
Chia seeds are tiny, but they are loaded with essential vitamins and minerals. Approximately two tablespoons of, or an average consumption of, supplies:
- Fibre: Roughly 11 grams of nutritional fibre, representing almost 40% of the amount, are recommended for regular intake. Due to its high fibre content, it facilitates regular bowel movements, improves digestion, and helps control weight by making you feel fuller for longer.
- Protein: Provides about 4 grams of all nine essential amino acids, which the body is unable to manufacture on its own.
- Omega 3: More than five grams of omega-3 fatty acids, which are essential for lowering inflammation and supporting brain function.
- Micronutrients: substantial concentrations of phosphorus, magnesium, manganese, and calcium, all of which support healthy bones and energy metabolism.
Heart health and blood sugar regulation
The beneficial effects of chia seeds on heart health are among their most well-known advantages. Chia seeds stand out for having a high content of omega-3 fatty acids. Because they lower blood pressure, cholesterol, and coagulation, omega-3 fatty acids are thought to reduce the risk of heart disease.
In addition, the soluble fibre included in chia seeds lowers levels of LDL (bad) cholesterol. This lowers the chance of atherosclerosis, a disorder marked by hardened arteries that can cause strokes and heart attacks.
Chia seeds are a useful addition to the diet for those who are worried about their blood sugar levels. Chia seeds’ soluble fibre can reduce the rate at which sugar enters the bloodstream, assisting in the maintenance of stable blood sugar levels. This is particularly useful for people with type 2 diabetes or those at risk of developing the condition.
According to a study published in Diabetes Care, adding chia seeds to a diabetic’s diet improved blood sugar regulation and decreased a number of cardiovascular disease risk factors. Chia seeds are therefore a sensible dietary option for controlling and maybe avoiding diabetes.
Chia Seeds for Weight Loss and Management
Chia seeds’ high fibre content promotes weight management in addition to improved digestion. By absorbing water, the soluble fibre expands in the stomach to provide a feeling of fullness and lower total caloric intake. Those trying to maintain a healthy weight or reduce weight may find this very helpful.
Additionally, mucilage—a special kind of soluble fibre found in chia seeds—forms a gel-like material in the digestive tract. By slowing down digestion, this gel improves nutrient absorption and prolongs energy levels. Together, these benefits may result in better gut health and more effective weight management.
Antioxidant Properties
Antioxidants included in chia seeds aid in the body’s defence against oxidative stress and reduce inflammation. These antioxidants, which also include kaempferol, myricetin, quercetin, caffeic acid, and chlorogenic acid, help to explain the seeds’ anti-ageing and anti-inflammatory qualities.
Chronic illnesses, including cancer and cardiovascular disease, are associated with oxidative stress. Antioxidants aid in preventing harm to cells and tissues by scavenging free radicals. According to research in Molecules, chia seeds have a strong antioxidant content. This means that consuming them on a daily basis may help lower oxidative stress and enhance general health.
