The source of chia seeds is the chia plant Salvia hispanica, a plant native to Mexico and Guatemala. These little black seeds are rich in omega-3 fatty acids and extremely nourishing. These seeds are quite adaptable. They can be simply sprinkled on top of salads or yogurt, soaked and added to porridge, turned into pudding, or used in baked goods. Chia seeds have a variety of health benefits, including those for the skin, weight loss, stomach, lowering cholesterol and blood glucose, improving sleep, and preventing breast cancer.
Chia Seeds Nutrition
Its nutrition values per 100 grams are as follows;
Chia seeds contain 485 calories per 100 grams.
- Carbs 42.5 gram
- Fats 31.6 gram
- Protein 16gram
- Omega 3 fatty acids 14 gram
Chia Seeds Vitamins
Its vitamins and mineral value per 100 grams are as follows;
- Vitamin A, 54 IU
- Vitamin B1, 0.4 mg
- Vitamin B2, 0.1 mg
- Vitamin B3, 2.6 mg
- Vitamin E, 0.85 mg
Chia Seeds Minerals
- Calcium, 632 mg
- Zinc, 4.5 mg
- Iron, 6.7 mg
- Potassium, 405 mg
- Phosphorus, 29.4 mg
- Magnesium, 335 mg
Are chia seeds full of fiber and antioxidants?
Chia seeds are rich in a number of possible antioxidants that may be able to aid in neutralizing cells-damaging free radicals. For instance, free radical damage plays a part in aging and diseases like cancer. Kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin are the specific antioxidants that can be discovered in chia seeds. Chia seeds offer about ten grams of dietary fiber in two teaspoons. Chia seeds’ fiber can help you stay fuller for longer, which can aid in weight loss.
Chia Seeds Omega-3 fatty acids
Chia seeds are sometimes referred to as a popular “superfood” because they are a fantastic source of omega-3 fatty acids. Omega-3, and omega-6 fatty acids, which your body must obtain from food to support a number of tasks, including giving energy to your body and maintaining your cardiovascular, immunological, and endocrine systems, are abundant in chia seeds.
How much omega-3 is in a tablespoon of chia seeds?
1 tablespoon of chia seeds contains about 4 grams of omega-3s. Physicians often recommend 1.6 grams for men and 1.1 grams for women daily.
9+ Potential Health Benefits of Chia Seeds
1. Chia Seeds Benefits Weight Loss
Chia seeds are a healthy snack for losing weight. The fiber and protein found in chia seeds may be beneficial for those trying to lose weight. When you eat the seeds, their soluble fiber absorbs water, causing them to expand in your stomach and make you feel fuller for longer. Additionally, the seeds are known to minimize belly fat. Consuming the seeds every day for a period of 12 weeks resulted in significant weight loss.
2. Help Reduce Cholesterol
Chia seeds contain soluble fiber that can aid in lowering both total and LDL (bad) cholesterol levels in the blood. These fats aid in lowering blood cholesterol levels and reduces your risk of developing heart disease. Omega-3 fatty acids included in chia seeds have also been related to raising HDL, or good cholesterol levels when consumed.
3. Good for Skin
Chia seeds are a nutritional powerhouse that is loaded with protein, vitamins E, B1, B2, B3, vitamin A, and vitamin c, all of which improve the formation of collagen and increase the suppleness of your skin. Chia seeds’ omega-3 fatty acids have been shown to improve circulation, lessen dryness, and soothe irritated skin. Omega-3s aid in UV radiation protection for the skin. The seeds may help with sagging skin as well.
4. Strengthen the Bones
Chia seeds are a good source of calcium, phosphorus, and magnesium, all of which are crucial for healthy bones. Omega-3 found in chia seeds may also benefit bone health. These minerals have all been discovered to improve bone health.
5. Chia Seeds Benefits the Stomach
Chia seeds also help to speed up metabolism. Digestive health can also be improved by the fibers found in these seeds. Chia seeds become a gel when they come into contact with water due to their high amount of fiber, particularly insoluble fiber. Constipation is alleviated by this because it thickens your stool and promotes bowel motions.
6. Control Diabetes
Consuming chia seeds may aid in controlling blood sugar, probably as a result of their fiber content. Your risk of developing metabolic syndrome and type 2 diabetes may be decreased by fiber’s ability to lower insulin resistance and improve blood sugar levels. Chia seeds’ gelatinous coating can help keep blood sugar levels from rising suddenly. Additionally, it was discovered that the seeds lower blood pressure levels in patients suffering from diabetes.
7. Chia Seeds Good for Sleep
Chia seeds improve your quality of sleep. Tryptophan, an amino acid that aids in controlling sleep patterns, is abundant in them. Chia seeds, 1-2 tablespoons daily, are used to relieve insomnia.
8. Chia Seeds for Female Fertility
Chia seeds include fiber, iron, magnesium, zinc, and antioxidants, all of which are advantageous during pregnancy. They support hormone regulation, boost blood flow to the reproductive organs, and aid the body in producing healthy eggs and red blood cells. Omega 3 fatty acids, which are also included in chia seeds, aid in improving uterine health or egg quality, promote ovulation, and control hormones.
9. Chia Seeds Good for Breast Cancer
A favorite superfood for fighting cancer is chia seeds. They are renowned for reducing the growth of tumor cells. Studies have shown that the omega-3 fatty acids in chia seeds lower the body’s production of estrogen, which is why they are associated with a lower risk of breast cancer.
How many chia seeds per day?
Chia seeds are often consumed in portions of one ounce, or roughly two tablespoons. The gastrointestinal tract is not overloaded when chia seeds are consumed in this proportionate amount. Don’t forget to drink enough of water to prevent any harmful effects on your digestion.
How to eat chia seeds?
- The most popular approach is to add honey and drink after soaking chia seeds in water for 15 to 20 minutes, or until they soften and resemble a gel.
- Making chia pudding by combining them with milk or fruit juice.
- Incorporating them into bread, cake, and muffin batter.
- Putting raw seeds on a salad or porridge.
- They are being put in homemade energy bars.
- According to Brazilians, chia seeds are popular for blending into smoothies and for use in homemade salad dressings.
Chia Seeds Side Effects
- If you have difficulties swallowing, you should avoid chia seeds since they may get caught in your throat.
- Due to the high fiber level, approach with caution if you suffer from digestive problems.
- If you have any digestive issues, consult to your doctor before incorporating chia seeds into your diet.
- Because consuming too much fiber can result in issues like gas, bloating, diarrhea, constipation, and abdominal pain, eating too many chia seeds might be problematic for your digestive system.
FAQ
Consuming chia seeds daily may enhance one’s health in a number of ways, including by lowering blood pressure, reducing inflammation, and enhancing digestive function.
Chia seeds are best consumed in the morning. Chia seeds with water in the morning aid to improve bowel movements and give your digestive system a boost.
Chia seeds should not be consumed alongside items or supplements high in omega-3 fatty acids. High omega-3 fatty acid concentrations are known to raise the risk of bleeding.