An easy way to boost the nutrient content of your diet is the use of chia seeds which are recognized by experts as a nutritional powerhouse, packed with health-boosting fiber, omega-3 fatty acids, polyunsaturated fatty acids, proteins, vitamins and minerals.
Easily available online and in department stores, they look like sesame seeds but chia seeds are a lighter in density and texture, and must be soaked well before consuming them. They are a great addition to smoothies, puddings, oats or just plain lime water. Chia seeds contain an abundance of fiber and antioxidants as well as essential omega-3 fatty acids and plant-based protein. Just two tablespoons of chia seeds contain 9.7 grams of fiber, 4.6 grams of protein and 6.7 grams of polyunsaturated essential fatty acids. Their nutritional profile can benefit people looking to increase fiber intake, balance blood sugar levels, improve digestion, increase satiety at meals and more.
Here are a few health benefits making it a favourite among health-conscious people.
Promotes weight loss
When included in a meal, chia seeds may aid in satiety which can in turn help promote weight loss. A study conducted on animals showed that rats fed chia seeds lost more visceral fat than those who were not.
Helps reduce the risk of heart disease
Research suggests that omega-3s may reduce the risk of coronary heart disease and lower triglycerides. What’s more, chia seeds contain a specific type of omega-3 called alpha-linolenic acid (ALA), which may also reduce the risk of cardiovascular events. ALA has an anti-inflammatory effect on the body and helps reduce total cholesterol, LDL cholesterol, triglycerides and blood pressure.
Supports bone health
Chia seeds contain minerals like magnesium, phosphorus, calcium and potassium, all of which play an important role in bone health. Research indicates that adequate intake of these nutrients is vital for bone formation.
Reduces free radicals and inflammation
Free radicals are unstable molecules that occur as a result of chemical changes to a cell. When they build up, free radicals can cause damage to other molecules (like DNA, proteins and lipids) and increase the risk of cancer and other diseases. Chia seeds contain a variety of antioxidants that can protect the cells from damage caused by free radicals. Quercetin in particular is a potent antioxidant with ability to fight inflammation and protect cells from damage and oxidative stress. Quercetin-rich foods like chia seeds are being studied for their ability to slow down and delay the aging process on the cellular level.
Helps lower blood sugar levels
The fiber, fat and protein in chia seeds serve as natural buffers to carbohydrate breakdown. Chia seeds can help balance blood sugar levels by curbing the glycemic index of carbohydrate-containing foods.
Improves gut heath
Chia seeds are good for digestive health because they contain a combination of soluble and insoluble fiber that makes them a great choice for relieving constipation. The soluble fiber and polyphenols in chia seeds can work as prebiotics, feeding the good gut microbes that produce substances that protect the lining of the intestines, thereby improving gut health.
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