Chia seeds offer an abundance of health benefits. They are also an ancient source of nutrition, which was eaten by Mayans and Aztecs, dating back to 3500 BC. Today, due to its widespread availability, they offer a useful source of nutrition to our diets. Easy-to-use and rich in a number of nutrients, these seeds can be added to baked goods, puddings, porridge, added to smoothies or even eaten raw.
Chia seeds also have an astounding ability to absorb fat and water, which makes them useful for thickening sauces and a substitute for eggs in vegan diets. Below are some of the scientifically proven benefits that chia seeds can provide:
1. Nutrient Density
The nutrient-dense food types contain a rich mixture of nutrients in each calorie. The chia seeds are particularly beneficial due to their content of minerals and vitamins along with the three important macronutrients, which includes healthy fat, lean protein, and complex carbohydrates.
2. Rich in Antioxidants
Chia seeds have impressive antioxidant levels which assist with fighting damage from free radicals inside the body. These antioxidants also assist in stopping the fats in these seeds from turning rancid.
3. High In Fiber
Most of our diets do not feature enough fiber. Yet just 1 ounce of these seeds offers an impressive 9.8 grams of fiber, which offers a sizable portion towards the daily recommended 25 to 28 grams for adults under the age of 50 or 21 to 30 grams daily for adults above the age of 50.
4. They Are Great For The Digestive System
Fiber found in chia seeds also assists with the digestive system. The fiber feeds beneficial bacteria inside the intestine, which assists in helping them to thrive as well as nourish the body with important compounds for overall health and immunity.
5. Heart-Healthy Omega-3s
Just about all the fat contained in chia seeds are classified as the unsaturated and healthy variety. 5 out of around 9 grams in each serving are the omega-3 fats. When consumed on a regular basis, this type of fat is associated with lowering risks for cardiovascular issues like blocked arteries and arrhythmia.
6. Chia Seeds Are Usually Grown Organically
Chia seeds are raw, organic, non-irradiated, Non-GMO, as well as produced without the use of pesticides, making them one of very few of the purest seeds across the globe. This means you can usually eat them without the concerns associated with eating pesticide residues that are harmful to your health.
7. Rich In Calcium
This superfood often does not get enough attention when it comes to its calcium content, yet they contain a very rich source. In 1 ounce, there is around 180 milligrams or 18% of the daily recommended allowance. This translates into what you can obtain from about 8 ounces of a calcium source such as milk.
8. Chia Seeds Are A Good Source Of Plant Protein
These small seeds are made up of around 14% of the protein which is really high when compared to other plants. Diets that are high in protein have been proven to decrease appetite, improve muscle-repair as well as curb snacking at night by up to 50%.
9. A Great Source Of Iron
Adults need between 8 to 18 milligrams of iron every day. In just 1 ounce of chia seeds, there are more than 2 milligrams of iron, that allows blood that is rich in oxygen to reach the brain.
10. A Source Of B-Vitamins
The B-vitamins play an essential role in cardiovascular health and metabolism. Chia seeds contain a number of B-vitamins that include niacin, riboflavin, and thiamin. With around 2.5 milligrams of niacin in an ounce, these seeds can definitely contribute to helping you reach the recommended daily allowance of 14 to 16 milligrams.
11. Valuable Electrolytes
Chia seeds offer minerals that play the role of essential electrolytes inside the body, which produces the charge which helps the heart and muscles to function normally. These seeds are a great source of the mineral known as magnesium, offering 95 milligrams in a 1-ounce serving.
12. Appetite Control
Chia seeds are able to increase appetite control in various ways. The protein and fiber that they contain promote better blood-sugar control, which keeps energy levels a lot more stable from one meal to the next. These seeds also absorb fluids when added to a beverage, which makes the drink more satisfying.