Chia seeds have been derived from the Salvia Hispanica plant, a member of the mint family native to Central America. These small white and black seeds pack a nutritional punch. Historically, these seeds were used by Aztec and Mayan civilizations in their diets. However, chia seeds are now being used all over the world due to their numerous health benefits. From topping desserts and salads to using them as egg alternatives, chia seeds are being consumed in numerous ways. Many simply mix the seeds with water and consume them on their own for the seeds to work their magic on the guts.
Chia seeds provide complete protein
If you are looking for a good protein source for your family, then adding some chia seeds to your diet is a great idea. These tiny seeds have complete protein, which can provide a steady source of energy to the body. Moreover, they contain all nine essential amino acids that cannot be produced by the body.
Chia seeds are beneficial for bone health
Be it kids or adults, bone health is essential for everyone. Chia seeds are high in several nutrients, like phosphorus, magnesium, calcium, potassium, and ALA. These are extremely important for good bone health. Many studies have indicated that these vital nutrients help maintain bone mineral density, which is an indicator of overall bone strength. However, it is important to note that more studies are required to explore chia seeds’ benefits for bone health.
Chia seeds may protect against free radicals and inflammation
Chia seeds are they are an excellent source of antioxidants and polyphenols such as caffeic acid, myricetin, quercetin, and rosmarinic acid. These antioxidants can protect your cells from damage caused by free radicals, which are responsible for increased risk of cancer, heart disease, and other illnesses. Polyphenols are beneficial plant compounds with antioxidant properties that can protect you and your family against various diseases. It will help you stay fit and healthy.
Chia seeds are beneficial for gut health
These tiny seeds are a good source of fiber — both soluble and insoluble. This property benefits digestive health and helps relieve constipation. Moreover, the soluble fiber and polyphenols in the seeds can work as prebiotics, feeding the good bacteria that will in turn improve your gut health. Furthermore, it helps lower cholesterol levels and maintain blood glucose levels.
Chia seeds may help you in weight loss
If you are trying to lose or maintain your weight, include chia seeds in your diet for maximum health benefits. The fiber and protein present in the seeds may help you attain your goal if you are on a weight loss journey. However, it is important to note that studies on chia seeds and their link to weight loss have shown mixed results. Therefore, more research needs to be done on this subject before concluding the seeds aid with weight loss.
It is usually recommended to have about 1 ounce or 2-3 tablespoons of chia seeds per day. However, make sure to drink plenty of water after consuming chia seeds for easy digestion. Also, consume smaller quantities of it for a few days to observe its effects on your body. Excessive consumption of these seeds can cause side effects like diabetes, digestive issues, and high blood pressure. Hence, it is advisable to consult your doctor to know whether chia seed consumption is beneficial for you in your present health condition.
