Chia Seeds Health Benefits
If you are at all interested in healthy eating, you’ve undoubtedly heard of chia seeds. They are very small, black seeds that come from the Salvia Hispanica plant (this plant is related to mint). These seeds can be used in a variety of ways in your diet to help you get all the great health benefits. Whether you add them to your cooking, top your yogurt, mix them in a smoothie or anything else, the chia seed health benefits make them an item that should be included in your diet.
Nutritional Information on Chia Seeds
While the chia seed is quite tiny, they are filled with many essential
nutrients. Consuming just one ounce of chia seeds will provide you with all the following critical nutrients:
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Fiber – 11 Grams
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Protein – 4 Grams
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Fat – 9 Grams, 5 of the grams are Omega-3’s!
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Calcium – 18% of recommended daily amount
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Manganese – 30% of recommended daily amount
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Magnesium – 30 % of recommended daily amount
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Phosphorus – 27% of recommended daily amount
In addition, you’ll get a nice boost of zinc, vitamin B3, potassium, vitamin B1 and vitamin B2. Looking at the nutritional information alone is enough to get people interested in the health benefits of chia, of which there are many.
Great for those with Type 2 Diabetes
If you suffer from type 2 diabetes, or you have the risk factors for this condition, you will want to add chia seeds to your diet. There have been
studies that have shown some incredible health benefits to those with this dangerous issue. The study found that those who consumed 37 grams of chia seeds per day (for 12 weeks) had their blood pressure go down by 3-6 mm/Hg. They also saw an inflammatory marker, known as hs-CRP, drop by an incredible 40%! Another risk factor that diabetics struggle with, known as vWF, also plummeted by 21%. These are very significant improvements that could be life-changing for millions of people with type 2diabetes.
Loaded with Omega 3 Fatty Acids
It seems like you can’t open a health journal or website without seeing a new study or story about the great health benefits of Omega 3 fatty acids. When looking at these important nutrients, most people immediately think of salmon or other fish to add it to their diet. The reality is, however, that chia seeds contain more omega 3 fatty acids than salmon, gram for gram! While salmon and other fish provide many additional health benefits, adding chia seeds can be a great way to diversify your diet without missing this essential nutrient.
Lose Weight with Chia Seeds?
Since chia seeds have a significant amount of fiber and protein, they can help you to feel
fuller much longer after you eat. When you feel fuller for longer, you are less likely to be snacking in between meals and you are also going to have fewer cravings. A
study into these benefits found that consuming chia seeds can help to reduce your overall appetite. While further research certainly needs to be done, many people think that chia seeds can help you to lose weight indirectly by making it easier to stick to an overall healthy diet. It is important to note that when consumed on their own without other adjustments to diet or exercise, chia seeds have not shown to cause weight loss.
Great Source of Protein
As mentioned above, chia seeds have a significant amount of protein in them. In fact, the seeds are about 14% protein by weight, which is quite high for non-animal based foods. Another great fact about the protein of chia seeds is that it is
well balanced so that the body can use the protein quite easily. If you are a vegetarian or vegan, this can be one of the best sources of protein for your body. Even if you eat meat, adding chia is an exceptional way to diversify your diet for added health.
Excellent for Skin
A recent
study looked at the antioxidants in chia seeds and found that they were able to stop as much as 70% of free radical activity. Stopping free radicals is great for your overall health, but it also slows down and prevents many signs of premature aging in the skin. If you’re looking for a way to look younger and healthier, adding a good serving of chia seeds is a great place to begin.
Limits Growth of Cervical & Breast Cancer
The Journal of Molecular Biochemistry published a story in 2013 that suggested that the
alpha lineic acid (ALA) found in chia seeds help to limit the growth of cancer cells for both cervical and breast cancer. These nutrients even caused cell death in cancer cells without causing any damage or other issues to the surrounding healthy cells. Additional studies need to be conducted to confirm these benefits and see just how effective it can be, but the story is quite interesting and a very good sign for those who have or may get these types of cancer.
Great for your Smile
When looking at the health benefits of chia seeds or any other food most people look just at how it can fight diseases or improve your medical health. It is important not to forget your dental health as well, however. Chia seeds have essential nutrients such as calcium, phosphorus, zinc and vitamin A that are all helpful for keeping your teeth strong and healthy! If you’re looking to avoid difficult dental visits, add these healthy seeds to your diet.
Enjoy Your Chia Seeds
There are clearly many health benefits of chia seeds, and they should be added to your diet. One of the best things about these seeds compared to some other health foods is that they are so easy to incorporate into virtually any lifestyle. They can be sprinkled onto foods, cooked into them or even mixed into a drink. Find a variety of ways to enjoy chia seeds as part of your normal eating and you will love the benefits for years to come.
