What You Should Know About Chia Seeds

Chia seeds are one of the healthiest superfoods out there that are extremely versatile and easy to add to anyone’s diet. They digest easily and can be added to almost any recipe. In fact, during ancient times, chia seeds were consumed by Aztec warriors to provide them with the endurance and energy that they needed for trekking long distances and fighting battles. That’s because chia seeds are nutritionally dense and are potent energy boosters. But as chia seeds have grown in popularity over the last few decades, doctors and scientists have confirmed that these small seeds possess many more health benefits.

Chia seeds have a high fiber content and also contain protein, omega-3 fatty acids, omega-6 fatty acids, calcium, copper, phosphorus, potassium, and zinc. They contain many antioxidants, vitamins, and minerals that can strengthen immunity and protect against diseases. Chia seeds come in black and white varieties but both kinds have similar amounts of vitamins and minerals however the darker varieties have been shown to contain more antioxidants.

If you haven’t started taking chia seeds, read about their health benefits to see why you should be:

1.       Heart health: Chia seeds contain high amounts of linoleic, which is a fatty acid responsible for helping the body absorb many fat-soluble minerals. While they are tiny, chia seeds are potent sources of healthy fats and even contain more omega-3 fatty acids than salmon. Consuming chia seeds can help protect the heart by reducing high blood pressure and cholesterol as well as lowering the risk for inflammation which is a culprit for numerous cardiovascular disorders. It also can reverse inflammation, making it a valuable food to protect your heart.

2.        Diabetes: The alpha-linoleic and fiber content of chia seeds makes them ideal for individuals who want to manage or prevent diabetes. The presence of alpha-linoleic acids and fiber is good for insulin resistance and for preventing many metabolic disorders.

3.        Energy boosting:  Chia seeds provide adequate amounts of protein, fiber, and fat. They are also low-fat, and this powerful combination is enough to give you energy that can last all day. Unlike coffee, sugar, or carbohydrates; chia seeds won’t give you those dreaded drops in insulin levels or blood sugar that often lead to unnecessary cravings. Adding chia seeds to your mid-morning or mid-afternoon snacks at work is an excellent way to give you a boost of energy whenever you need it.

4.       Hydration:  Consuming chia seeds can help you ensure that your body is getting the right amount of water that it needs. This is due to its hydrophilic nature which means that it can soak water. Chia seeds grow up to 10 times their original size when it is in liquid and once it reaches your gut it helps you feel fuller for a longer period while simultaneously reducing your appetite. Once the chia seeds begin breaking down in your stomach, they will release all the water that they soaked up. This is why chia seeds make a great addition to any pre-workout snack as it helps you stay hydrated while enabling you to perform optimally.

5.        Rich in fiber:  Just two tablespoons of chia seeds can already provide you with 11g of fiber. Its impressive fiber content makes it an effective appetite suppressant and ideal for anyone who wants to lose weight. All the fiber content slows down the amount of time it takes to convert carbohydrates to sugar, which means that you will have fewer cravings.

6.       Stronger bones:  An ounce of chia seeds contains 18% of the RDA of calcium, which is fundamental to maintaining bone mass while keeping bones strong and healthy. In addition, chia seeds also contain boron, another vital nutrient that contributes to bone health. Boron also helps the body efficiently metabolize magnesium, calcium, manganese, phosphorus, and other nutrients that support the healthy growth of muscles and bones.

7.       Prevent cervical and breast cancer:  The alpha lineic acid content of chia seeds can reduce your risk for cervical and breast cancers. Studies have shown that these acids can cause the death of cancer cells without damaging healthy cells. Given that these cancers are very common for women, this makes chia seed an important component of diet.

8.       Protein: Chia seeds are a good source of plant protein; they provide 14% protein which is higher than other plant-based sources. Their essential amino acid content also allows the body to efficiently metabolize the protein in your body. Protein intake is necessary for weight loss as a diet high in protein has been shown to reduce appetite and curb cravings. Chia seeds are an excellent source of protein for individuals who are not on an animal-based diet.

9.        Detoxification: Due to its combination of omega-3 fatty acids, protein, and fiber, chia seeds can aid the body’s detoxification processes. These nutrients and vitamins help in cell repair, decrease inflammation, promote natural detoxification, and support digestion all of which are crucial for releasing harmful toxins and metals that accumulate in the body.

10.        Beauty: Chia seeds have a significant zinc content, which contributes to healthy glowing skin. Zinc also supports hair and nail growth, making chia seeds an important beauty food as well.

11.        Gluten-free: Individuals with celiac disease can still enjoy all the health benefits of chia seeds because they are completely gluten-free.

12.     Reduced risk for metabolic syndrome:  Chia seeds are a potent source of soluble fiber which contributes to improved heart health as it reduces the incidence of blood sugar spikes and lowers overall cholesterol.