Chia Seeds: You must have heard this name from every fitness freak or nutritionist these days. Otherwise, you must have heard from the mouth of celebrities that they take chia seeds in their diet or start their day with chia seed pudding. But, what are these chia seeds after all? Is this food just a trend or is it really good for your health?
What are chia seeds?
Chia seeds are the tiny size black seeds present in the Salvia hispanica plant, which are related to mint. FYI, let us tell you all the beneficial benefits of that a handful of chia seeds containing 137grm of calories, which provides a very good amount of carbohydrates in our body(1). Despite their small size, chia seeds are one of the most nutritious foods listed in the world. They are naturally loaded with lots of fiber, protein, omega-3 fatty acids, and various micronutrients in theirs.
One ounce (28 grams) of chia seeds contains:
- Fiber: 11 grams
- Protein: 4 grams
- Fat: 9 grams
- Calcium: 18%
- Manganese: 30%
- Magnesium: 30%
- Phosphorus: 27%
In addition, they also contain good amounts of zinc, vitamin B3, potassium, vitamin B1 (thiamine), and vitamin B2.
The health benefits of chia seeds
1. Rich in antioxidants
Chia seeds contain high amounts of antioxidants that help protect the fats in the seeds. These Seeds contain the most important, antioxidants that fight the production of free radicals, which can damage cell molecules and contribute to diseases such as aging and cancer(2).
2. Chia Seeds also beneficial for heart health
Chia seeds contain 40% of fiber, making them among the best sources of fiber in the world. A study published in the American Journal of Medicine found evidence of an association between a higher intake of dietary fiber and a lower risk of heart disease.
3. Consumption of Chia Seeds is Beneficial for intestinal health
Most of the natural carbohydrates are present in the chia seeds are fiber. This gives them the ability to absorb 10 to 12 times their weight in water. Fiber also provides an opportunity for friendly bacteria to grow in your gut, which is important(3). Chia seeds contain good protein, which is a macronutrient that supports weight loss and can significantly reduce appetite.
4. Chia Seeds is Rich in nutrition
An important review is shown in the Journal of Food Science and Technology they report that chia seeds are an excellent source of natural omega-3 fatty acids. It is also a source of several antioxidants, such as chlorogenic acid, caffeic acid, myricetin, and quercetin, which may have anti-cancer, anti-aging, and heart-health benefits.
5. Chia Seeds Use as protein
Protein consumption is very important for bodybuilders and bodybuilders are also advised to eat foods rich in protein. There is also a sufficient amount of protein in chia seeds, which in addition to having the property or building new muscles, also meets the amount of protein needed by the body. Therefore, this grain can be consumed as an excellent source of protein(4).
6. Useful for the prevention of anemia
The problem of anemia occurs mainly in pregnant women. This is a state of anemia, which is very important to get rid of in time. In general, due to the lack of interest in food and drink in particular, most people suffer from anemia, so these pills will be a great help for survival. The amount of iron in it can effectively cover the lack of blood in your body.
7. To strengthen bones
Calcium is the most important nutrient for strong bones and we all know that. These seeds are also an excellent source of calcium and can be consumed for bone health. By taking chia seeds with milk, you can see their benefits for yourself.
8. Beneficial for the skin
The consumption of these pills is also very beneficial for the skin. The amount of antioxidants present in it gives your skin an anti-aging effect and strengthens it. To keep away from many types of skin diseases, these pimples can also play an active role in protecting the skin due to their antioxidant content. So, for the best skin, you can eat it regularly.
9. Strengthening the power of memory
With age, the problem of memory loss is also observed among young people. The reason for this is the result of proper eating and bad habits. Smoking and drinking alcohol, as well as not eating nutritious foods, impair the memory capacity of the brain. While consuming these seeds helps increase memory power. So if you consume it regularly, it will go a long way in strengthening your memory.
10. Weight loss
Being overweight can lead to a variety of health problems, of which the risk of developing type 2 diabetes is higher. Therefore, to avoid the problem of obesity, the consumption of these pills will be very useful, as they have the property of reducing weight by controlling appetite. Therefore, if you consume it daily, it will reduce your appetite, so you will eat less food and this will help you a lot in controlling your weight.
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11. Also very useful for hair
For good hair health, it is important to take special care of them, using not only good shampoo and conditioner but also paying attention to your eating habits. The source and amount of vitamin B are present in chia seeds, which is very important for hair strengthening. So if you consume it, your hair will get Vitamin B through it. In addition to keeping the hair healthy and thick, it will also eliminate the problem of dandruff and hair fall.
12. Control Cholesterol
Controlling cholesterol is also included in the benefits of these seeds. This has also been acknowledging in the research of NCBI. The research mentions that the fiber present in chia seeds can help reduce the risk of high cholesterol.
13. Beneficial in Diabetes and BP
Along with other health benefits, chia seeds can also prove beneficial in the problem of diabetes and high BP. This has been clearly stated in research related to the benefits of these seeds in the Journal of Food Science and Technology.
Research has found that the fiber, unsaturated fatty acids, and antioxidant (inhibiting the effects of free radicals) properties in chia seeds may play a major role in controlling elevated blood sugar combined. Not only this, the omega-3 fatty acids present in these seeds can help in reducing high blood pressure by controlling the excess of calcium and sodium.
14. Relieve Constipation
Although constipation is a common and common problem, if it persists for a long time, then its bad consequences can be seen on health. In such a situation, the consumption of these seeds can give relief from this problem to a great extent. Chia seeds are very rich in natural fibers, they are especially insoluble fiber.
When you mix the chia seeds with water, they turn into a gel. Due to this, it can increase the stool and make it soft, which can make the process of a bowel movement easier. In this way, the benefits of these seeds can also be useful in the problem of constipation.
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15. Helpful in increasing energy
According to experts, chia seeds are rich in lipids, proteins, and minerals as well as many types of fatty acids. For this reason, these seeds are considere as a good source of natural energy. On this basis, it would not be wrong to say that the benefits of these seeds also include providing energy by supplying essential nutrients.
16. Enriched with Anti-inflammatory Properties
NCBI research based on rats mentions that due to the omega-3 fatty acids present in chia seeds, they may exhibit anti-inflammatory properties. Due to this property, along with general inflammation, it can also provide relief in pain due to inflammation in bones and joints.
17. Improve Sleep
The use of chia seeds can also prove beneficial in the problem of insomnia. This is confirmed by research related to chia seeds. It is mention in research that a special element called tryptophan is present in these seeds. At the same time, research has also believed that tryptophan is useful for mental health. Also, it can be helpful in the problem of insomnia with anxiety and depression. On this basis, it would not be wrong to say that these seeds can prove to be helpful in the problem of insomnia.
18. Improve Mood
The benefits of chia seeds can be achieved in terms of mood swings and improvement of mood. Research related to the health benefits of chia seeds confirms this. It is mention in research that a special element called tryptophan is found in chia seeds, which is useful for mental health. Along with this, it can also prove to help control impulsive behavior (mental impulsivity) along with anxiety, depression. On this basis, it can be assumed that the mood can be improved by consuming chia seeds.
19. Useful in Pregnancy
Along with other health benefits, the benefits of These seeds can also prove beneficial for pregnant women. This is mention in the research of NCBI related to the health benefits of chia seeds. Research has believed that the consumption of These seeds during pregnancy can lead to the development of the retina and brain of the fetus.
Chia Seeds Nutritional Value
Nutrient Unit Quantity per 100g
- Water g 5.8
- Energy Kcal 486
- Protein g 16.54
- Total lipid (fat) g 30.74
- Carbohydrate g 42.12
- Fiber (Total Diet) g 34.4
Mineral
- Calcium mg 631
- Iron mg 7.72
- Magnesium mg 335
- Phosphorus mg 860
- Potassium mg 407
- sodium mg 16
- Zinc mg 4.58
- Copper mg 0.924
- Manganese mg 2.723
- Selenium µg 55.2
Vitamins
- Vitamin-C mg 1.6
- Thiamine mg 0.62
- Riboflavin mg 0.17
- Niacin mg 8.83
- Folate (DFE) µg 49
- Vitamin A (IU) IU 54
- Vitamin E mg 0.5
Lipids
- Saturated Fatty Acids g 3.33
- Monounsaturated Fatty Acids g 2.309
- Polysaturated Fatty Acids g 23.665
I am Amit Kumar Singh I am a professional health and wellness blogger for 4 years I have expertise in nutrition and Fitness