Nutritionists List 10 Surprising Health Benefits of Chia Seeds

 

 

Chia seeds are tiny black and white seeds from the desert plant Salvia hispanica, a member of the mint family, and are frequently referred to as a "superfood." These little seeds may be tiny, but they pack a powerful punch. There are actually a tonne of advantages to chia seeds and strategies to incorporate them into your regular diet.

What health advantages may you thus anticipate from consuming chia seeds on a daily basis? We've asked our nutritionists to fill us in on all the health benefits associated with these super seeds. Additionally, how to use them into your daily favourite dishes.

 

1 . Advantages for chia seeds whole-protein

According to Harvard Health, chia seeds are a complete protein because they provide all nine of the required amino acids that the body is unable to produce. These amino acids are necessary for your body to produce energy and support your immune system. Complete proteins can also be found in plant-based meals like quinoa, buckwheat, and edamame, as well as animal-based foods like dairy, eggs, fish, meat, and chicken. Chia seeds are a great way to add protein to practically any recipe, as they contain 5 grammes per serving.

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2 . Wholesome fibre source

Chia seeds are a wonderful source of fibre that can help control blood glucose levels, enhance digestive health, and lower cholesterol, according to registered dietitian Keri Gans, M.S., R.D., author of The Small Change Diet. According to Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board, chia seeds, when coupled with water, can help you feel fuller for longer and minimise constipation. "The high fibre content fuels our healthy gut microbes, which is also beneficial to gut health."

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   3 . Both polyphenols and antioxidants
    
2. Chia seeds are a great source of antioxidants and polyphenols, including caffeic acid, myricetin, quercetin, rosmarinic acid, and others, which is another unexpected health advantage. Polyphenols are healthful plant chemicals with antioxidant qualities that may help keep you healthy and protect against a variety of ailments. Antioxidants are substances that may shield your cells from free radicals, which may play a role in cancer, heart disease, and other disorders. 
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   4. Fatty acids Omega-3
    
4. According to Gans, chia seeds are a great source of omega-3 fatty acids, which have anti-inflammatory qualities and may help lower blood pressure, lipid levels, and the risk of a heart attack or stroke. Rheumatoid arthritis, lupus, and eczema may all be managed with the aid of omega-3 fatty acids. They might even have anti-cancer and other disease-preventing properties. 
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   5. Heart-healthy fats
    
6. Chia seeds include heart-healthy lipids in addition to omega-3 fatty acids. Eight grammes of the nine grammes of fat in a serving of chia seeds are heart-healthy fats, according to the Mayo Clinic.
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   6 . Minerals
   Minerals like calcium, iron, magnesium, and zinc are also included in chia seeds. Zinc is necessary for cell division and growth, whereas calcium, magnesium, and other trace elements support strong bones. It is also a necessary component for immune system support in the body. At your next meal, grab for a sprinkle or two of chia seeds instead of vitamins and pills.
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   7. Minimal Calorie Content
   Chia seeds may give any meal or snack a crunchy, low-calorie addition. In actuality, there are only 138 calories in one ounce (28 grammes, or two teaspoons) of chia seeds. Adding chia seeds to your low-calorie snack or meal will help you feel fuller for longer while still sticking to a low-calorie diet because they're a wonderful source of fibre. 
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   8. May lower blood sugar and cholesterol levels.
    
10. According to Harvard Health, the majority of the fibre in chia seeds is soluble fibre, along with mucilage, which gives moistened chia seeds their sticky texture. In addition to slowing down digestion and lowering LDL cholesterol (bad cholesterol), these fibres may also aid to increase feelings of fullness and reduce blood sugar increases after meals. Indeed, a 2013 study discovered that, in comparison to bread without chia seeds, consuming bread with chia seeds helped reduce the rises in blood sugar that occur after meals in healthy adults. 
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    9. Could promote bone health
    In addition to magnesium, chia seeds also contain calcium and phosphorus. It has been established that all three of these minerals promote ideal bone health. In fact, a number of observational studies imply that consuming enough amounts of these nutrients is critical for preserving healthy bone mineral density, a measure of bone strength. 
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    10. Potentially prevent colorectal cancer
     
13. According to chef, nutritionist, and author of The Plant-Based Diabetes Cookbook Jackie Newgent, R.D.N., C.D.N., chia seed components can be extremely protective against chronic diseases such as diabetes, cardiovascular disease, and some forms of cancer. Chia seeds are a great source of fibre, which can support digestive health, as you've already read. Consuming a diet high in fibre has also been demonstrated to protect against colorectal cancer, according to the Mayo Clinic. 
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15.  Versatility in Cooking: 
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17. Chia seeds can be easily incorporated into various dishes, such as smoothies, yogurt, oatmeal, and baked goods, making it convenient to enjoy their health benefits.

It's important to note that while chia seeds offer numerous health benefits, it's always advisable to consult with a healthcare professional for personalized advice, especially if you have any existing health conditions or concerns.