Women health

 How to eat chia seeds

Despite being tiny, chia seeds are highly nutrient-dense. These seeds have been promoted for their health advantages for centuries and were a mainstay of the diets of the ancient Aztec and Maya people.

Chia seeds contain omega-3 fatty acids, antioxidants, and minerals that may support healthy bones, heart health, and blood sugar regulation. They also contain fiber and fiber-like substances.

Additionally, chia seeds can be employed in a variety of recipes due to their adaptability. For me, creating chia pudding with them and liquid helps me accept their gel-like consistency.

The following list of seven chia seed health advantages is backed by research:

1. Rich in nutrients

Chia seeds are tiny, white, or black seeds that are part of the Salvia hispanica L. plant. They are thought to have originated in Central America.

The seeds were historically used by the Aztec and Mayan civilizations for cosmetics, religious ceremonies, and medicine in addition to in their diets. People now consume chia seeds all around the world.

Ancient cultures valued chia seeds highly for their nutritional value, and current research supports this view. In actuality, only 1 ounce (28 grams or 2 teaspoons) of chia seeds has.

  1. Calories: 138
  2. Protein: 4.7 grams
  3. Fat: 8.7 grams
  4. Alpha-linolenic acid (ALA): 5 grams
  5. Carbs: 11.9 grams
  6. Fiber: 9.8 grams
  7. Calcium: 14% of the Daily Value (DV)
  8. Iron: 12% of the DV
  9. Magnesium: 23% of the DV
  10. Phosphorus: 20% of the DV
  11. Zinc: 12% of the DV
  12. Vitamin B1 (thiamine): 15% of the DV
  13. Vitamin B3 (niacin): 16% of the DV

Given that this nutritional profile is for just one serving of around two tablespoons, it is rather impressive.

Chia seeds are very nutritious despite their small size. They include a wealth of vitamins, protein, fiber, and omega-3 fatty acids.

2. Contains a lot of antioxidants

Additionally, great sources of antioxidants are chia seeds.

Antioxidants not only prevent the delicate fats in chia seeds from getting rancid, but they also improve human health by scavenging free radicals, reactive molecules that can harm cell constituents if they accumulate in the body.

For instance, cancer and other disorders like aging are brought on by free radical damage.

The particular antioxidants found in chia seeds are kaempferol, myricetin, quercetin, caffeic acid, chlorogenic acid, and caffeic acid. These could all be anti-cancer, as well as having beneficial benefits on your heart and liver (1Trusted Source).

For instance, while caffeic acid has anti-inflammatory properties, chlorogenic acid may help decrease blood pressure.

The antioxidant content in chia seeds is high. These substances enhance human health in addition to helping to safeguard the delicate fats in the seed.

2. Quite full of antioxidants

The antioxidants in chia seeds are also very good.

In addition to preventing the delicate lipids in chia seeds from getting rancid, antioxidants also improve human health by scavenging reactive molecules called free radicals that can harm cell compounds if they accumulate in the body.

For instance, the effects of free radicals on aging and illnesses like cancer

The main antioxidants found in chia seeds are kaempferol, myricetin, quercetin, caffeic acid, chlorogenic acid, and caffeic acid. These could all be anti-cancer, as well as having beneficial benefits on your heart and liver.

For instance, while caffeic acid has anti-inflammatory properties, chlorogenic acid may help decrease blood pressure.

The antioxidant content in chia seeds is high. These substances enhance human health in addition to helping to safeguard the delicate fats in the seed.

3. Might encourage weight loss

Chia seeds include both fiber and protein, which may help those attempting to reduce weight.

Chia seeds contain about 10 grams of dietary fiber in an ounce (28 grams). Therefore, they contain a staggering 35% fiber by weight.

Despite the fact that there is conflicting evidence on this subject, several studies point to the possibility that dietary fiber can help prevent overweight and obesity.

The protein in chia seeds also has the potential to lessen hunger and calorie intake.

Compared to eating yogurt without chia seeds, either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds combined with yogurt for breakfast boosted feelings of fullness and decreased food consumption in the short term. This was the conclusion of one study including 24 participants.

Nevertheless, studies looking at the efficiency of chia seeds for weight loss have found contradictory results.

Consuming 50 grams of chia seed supplements daily for 12 weeks had no effect on body weight or health indicators including blood pressure and inflammatory markers in an earlier study from 2009 that included 90 overweight participants.

On the other hand, a 6-month trial including 77 individuals with type 2 diabetes, overweight, or obese who consumed a reduced-calorie diet discovered that those who took chia seeds daily lost considerably more weight than those who got a placebo.

Chia seeds can help you lose weight even though they are unlikely to do so on their own. If you're attempting to reduce weight, adding them to a healthy, balanced diet may be beneficial.

Chia seeds are rich in fiber and protein, both of which have been found to help people lose weight. Chia seed research on weight loss, however, has produced conflicting findings.

4. Can reduce your risk of developing heart disease

Consuming chia seeds may lower your risk of heart disease due to their high fiber and omega-3 content.

Chia seeds and other sources of soluble fiber can help reduce blood levels of total and LDL (bad) cholesterol. This can ultimately lower your risk of developing heart disease.

Consuming ALA, an omega-3 fatty acid found in chia seeds, has also been associated with a lower risk of developing heart disease.

However, research especially looking at the relationship between chia seeds and heart health has shown conflicting results.

Chia seeds have been demonstrated in several rat studies to reduce some heart disease risk factors, such as excessive triglyceride and oxidative stress levels.

Chia seed supplements dramatically lowered blood pressure in persons with hypertension, or high blood pressure, which is a significant risk factor for heart disease, according to a few human studies.

Chia seeds may generally be good for your heart, but further research is required.

Because of their high fiber and ALA content, chia seeds may lower the risk of developing heart disease. More human research is necessary, though.

5. Contain different crucial nutrients for bone health.

Chia seeds are rich in various nutrients vital for bone health, such as:

  1. Calcium
  2. Phosphorus
  3. Magnesium

Eating enough of these nutrients is crucial for maintaining healthy bone mineral density, which is a sign of bone strength, according to a number of observational studies.

Additionally, the ALA in chia seeds may benefit bone health. Consuming this nutrient has also been linked to enhanced bone mineral density, according to observational studies.

Consequently, it's probable that eating chia seeds on a regular basis will maintain your bones robust.

In one experiment on animals, rats given chia seeds every day for almost 13 months had higher bone mineral content than the control group. The authors came to the conclusion that ALA might have facilitated this advantage.

Only a small number of research, aside from those involving animals, have particularly looked into this issue. In the end, additional human research is required.

Calcium, magnesium, phosphorus, and ALA are abundant in chia seeds. Improved bone mineral density has been linked to each of these nutrients.

6. Might lower blood glucose levels

Chia seeds' high fiber content and other healthy ingredients may help with blood sugar management.

High blood sugar levels may be experienced by diabetics. Heart disease is just one of the consequences that are linked to persistently elevated fasting blood sugar levels.

Animal studies suggest that chia seeds may enhance insulin sensitivity, which is encouraging. After eating, this may aid in stabilizing blood sugar levels.

Although there is a lack of human research, some earlier studies have produced encouraging findings.

In particular, an earlier study from 2010 and 2013 indicates that healthy adults who consume bread with chia seeds instead of bread without chia seeds experience reduced post-meal blood sugar spikes.

However, additional study is required to understand the relationship between these healthy seeds and blood sugar control.

Chia seeds may aid in controlling blood sugar, according to animal studies, but more human studies are required.

7. Simple to integrate into your diet

Chia seeds are relatively simple to include in your diet. You can add them to almost anything because of how bland they taste.

They are a useful addition to recipes because they don't require grinding, cooking, or any other kind of preparation.

They can be consumed raw, dipped in juice, or added to foods like porridge, pudding, smoothies, and baked goods. They can also be added as a garnish to rice, yogurt, veggies, and cereal dishes. Additionally, they function admirably as a binding ingredient in homemade fritters.

You can use them to thicken sauces and as an egg substitute because of their capacity to absorb water and fat. They can also be combined with water to create a gel.

It seems that people can tolerate the seeds. However, if you're not used to consuming a lot of fiber, eating too many seeds at once could cause you to have digestive side effects like bloating or diarrhea.

0.7 ounces (20 grams, or about 1.5 teaspoons) of chia seeds twice daily is a typical dosage suggestion. To avoid any negative effects on your digestion, don't forget to drink lots of water.

Simple to prepare, chia seeds are frequently used in smoothies and porridge as an egg substitute.

The conclusion

In addition to being abundant in fiber, omega-3 fatty acids, antioxidants, and minerals, chia seeds are very simple to cook.

According to studies, they have a variety of health advantages, from weight loss to a lower chance of heart disease. But before any definitive conclusions can be drawn, a more human subjects-only study is required.

Chia seeds may boost your health, so think about including them in your diet if you want to benefit from them. They go well with smoothies, oatmeal, yogurt, baked goods, and other foods.


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