Chia seeds are so great for you, and you often forget that. Feel free to add chia seeds to your menu, and enjoy the maximum of their benefits. The tiny seeds reduce the risk of diseases, prevent obesity and provide irregular bowel movement. Chia seeds are the thing you need if you are dealing with weight loss, depression and beauty issues.
A serving of chia seeds has a very few calories and tons of nutrients. The tiniest amount of chia seeds will turn your meal into a nutrient dense dish. The good news is the fact that you can combine chia seeds with many foods.
Health benefits of chia seeds
- Great nutritional value
A one-ounce serving of chia seeds is rich in nutrients which meets your daily requirements. Chia seeds can be added to different foods in order to increase their nutritional value.
This serving of chia seeds will give you:
- 11 grams of fiber
- 4 grams of protein
- 9 grams of fats (5 grams of that are omega-3s)
- 18% of the RDA of calcium
- 30% of the RDA of manganese
- 30% of the RDA of magnesium
- 27% of the RDA of phosphorus
- Vitamin B3
- Vitamin B1
- Vitamin B2
- Low in calories
One ounce of chia seeds gives you 137 calories and a gram of carbohydrates. In other words, you will take a lot of nutrients without eating too many calories and carbs.
Antioxidants in chia seeds have a great effect on your overall health. They destroy free radicals and prevent premature aging and cancer.
Antioxidants protect the fat in chia seeds, and make your skin and hair healthy and shiny.
- Weight loss
Soluble fiber and protein help you lose weight. Chia seeds absorb water and expand, so your stomach feels more full than it actually is. Protein reduces appetite, thereby shrinking your portions.
According to studies, chia seeds won’t help you on their own. You have to be more active and count your calories. Add chia seeds to your menu to promote a healthy weight loss process.
- Low risk of heart disease
Chia seeds are abundant in fiber, protein, and omega-3 fatty acids which helps in lowering the risk of heart disease. Thanks to these three nutrients, chia seeds can:
- Lower triglycerides
- Reduce inflammation
- Reduce insulin resistance
- Melt abdominal fat
- Normalize blood pressure
Each of these benefits is important for your heart.
- Blood sugar
Chia seeds regulate blood sugars as they improve your body’s insulin sensitivity.
Hyperglycemia can cause a chaos in your body. Having it for too long will damage your blood vessels, nerves and organs.
Eating too much sweet foods cause blood sugar spikes which leads to:
- High cholesterol
- Coronary heart disease
- Metabolic syndrome
- Chronic inflammation
Chronic inflammation doesn’t cause any problem until it’s too late. The only way to determine the problem is monitor the inflammatory markers in a person’s blood. Chronic inflammation may be caused by smoking, exercise and unhealthy diet.
Chia seeds reduce the number of these markers. Add chia seeds to your diet to reduce the markers by 40%.
- Easy to consume
The tiny seeds are incredibly versatile. You can just add them to your cereal, some yogurt, steam-cooked veggies and rice. The seeds work well when consumed raw, too. Soak them in juice or add them to your smoothies or baked dishes. Whatever works for your taste buds.
Add chia seeds to soups to thicken them. Remember, you will only need a small amount as they will absorb all the liquid or sauce. Use the seeds as substitute for eggs.
- Fit for vegan diet or egg allergies
Chia seeds work really great when used as egg replacement. Add a tablespoon of chia seeds to 3 tablespoons of water. Let them soak for 3 minutes, and add them to your recipe.
- Energy boost
A serving of chia seed will give you as much energy as you get when drinking a sports drink. The good news is chia seeds don’t contain added sugars.
This condition affects your bowel movement. The seeds will absorb any excess water, reduce the inflammation and improve the bowel movement.
- Oral health
Calcium in chia seeds is important for your bones and teeth. It makes teeth and jaws stronger, and the seeds soothe gum inflammation. Zinc in chia seeds also eliminates bad breath.
- Brain health
Chia seeds improve brain power. Here are a few elements of brainpower:
Chia seeds improve each of these, helping you do your everyday tasks.
The seeds turn into a gel when soaked in liquid. Once this happens, the seeds add bulk to the bowel movement, easing it’s way out.
- Hair growth
Chia seeds contain numerous nutrients that stimulate hair growth, including:
- Omega-3 fatty acids
How many chia seeds should you consume?
Experts suggest you should take 40 grams of chia seeds every day. Don’t consume your seeds at once as you may deal with some digestive issues. Have two portions of 20 grams (1 ½ tablespoons).
How to eat more chia seeds?
Chia seeds can be added to almost anything, and work well for your breakfast, lunch and dinner.
Enhance the following recipes with chia seeds:
Chia seeds may be tiny, but they do contain a lot of nutrients. A small serving of these seeds will give you nutrients that prevent heart disease and other diseases. The seeds promote weight loss and improve your brainpower. Your hair will grow long and shiny, and that’s not all. The list of benefits is never-ending.