Chia seeds benefits
Hello my dear friends welcome back to health sastra, in this article I share about chia seeds benefits. Globally chia seeds consume in breakfast, this tiny seeds are the powerhouse for daily energy. Doctor recognized this seeds to consume in breakfast for it’s nutrient density and health benefits, it is rich in omega-3 fatty acids, protein, antioxidants and other essential minerals that can improve our heart health and enhanced diagestive system.
in ancient times chia seeds were often ground into flour, pressed for oil and mixed into beverages for sustained energy during long journey. In this article explores the science based and evidence based benefits of chia seeds, right ways to include in your diet, nutrition value and side effects.
Nutrition value of chia seeds
Below mentioned the nutrition value of chia seeds according to USDA, 28 grams serving provides:
- Fiber 11 grams
- Protein 4 grams
- Omega three fatty acids 5 grams
- Calcium 18% of daily value
- Magnesium 30% of daily value
Health benefits of chia seeds
Here are some proven health benefits of chia seeds
Improve cardiovascular health
Chia seeds are rich in fiber and omega 3 fatty acids, daily consuming of chia seeds reduce the chances of heart disease and improve heart health. It is plant based omega three fatty acids, which help to reduce LDL (bad) cholesterol level. According to a study in 2022, found that consuming of chia seeds significantly reduce the blood pressure level individuals who are suffering with hypertension.
Helps in weight loss
Chia seeds is a high fiber and protein content, when soaked, they expand in the stomach and reduce the hunger and calorie intake. Research proves that consume fiber can play a important role to reduce obesity. Adding chia seeds in your diet is unlikely to cause weight loss on its own, it is useful for balanced nutrition diet for who are trying to weight loss.
Enhanced diagestive health
Per ounce chia seeds has 11 grams of fiber that beneficial for increased good gut bacteria and promote bowel movement. The insoluble fiber of chia seeds help to prevent constipation and the soluble fiber help to prevent IBS.
Strength bone health
Per ounce chia seeds has 18% of calcium along with magnesium, phosphorus and essential minerals for bone density. This is a valuable plant based calcium source for individuals who are avoid milk and dairy products. In a one animal study found that rats who received chia seeds daily for 13 months had increase the bone mineral content.
Rich in antioxidants
Chia seeds is a excellent source of antioxidants, it is not only protect the sensitive fats in chia seeds from going rancid also beneficial for human health by neutralizing free radicals. Free radicals damage our skin cells and increase the chances of cancer. The antioxidants are present in chia seeds are chlorogenic acid, caffeic acid, quercetin and kaempferol.
How to incorporate chia seeds in your diet
Chia seeds is easy to add in many dishes, here are some way to incorporate into your diet
- Chia Pudding: Mix two to three spoons of chia pudding in plant based milk and refrigerate over night, add some fruits and nuts for breakfast.
- Salads and Yogurts: Add chia seeds in salads, yogurt or oatmeal.
- Smoothie: Blend one spoon of chia seeds into smoothies for added nutrients and thickness.
Side effects of chia seeds
Mostly chia seeds don’t have any side effects, but some individuals are feels allergic reaction after consume chia seeds if you face these problem consult a health expert and try to understand the causes and remedies.
Conclusion
Chia seeds is a powerhouse of daily energy it has many health benefits like improve heart health, helps in weight loss, enhanced diagestive power and rich in antioxidants. These benefits are proven by research and traditional uses. The best title for chia seeds are “good things come in a small package.” But it is need to remember some individuals are feels allergic reaction after consuming chia seeds. Try to consume it in breakfast for all day energy and health benefits.
Thank you for read chia seeds benefits.