Chia seeds enhancing the flavor of your favorite foods, they are highly nutritious and are associated with increased energy levels, balanced blood sugar and improved heart health.
Uses in Ayurveda and Traditional Medicine
According to Ayurveda, ancient civilizations believed that chia seeds had supernatural powers. Chia seeds can help nourish the blood and promote regularity. Chia seeds can reduce inflammation, promote kidney health and support proper hydration.
What are Chia Seeds?
Chia seeds (Salvia herpanica) have become one of the most popular superfoods in the health community. These delicious seeds are easy to digest when prepared and can be a very versatile ingredient that works well in a variety of dishes. Plus, chia seeds provide a long list of important nutrients, including fiber, protein, manganese and calcium, as well as plenty of antioxidants and omega-3 fatty acids.
Not only that, but recent research has found that chia seed benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building strong bones, and more..
Benefits of Chia Seeds
1. Promotes Healthy Skin
Chia seeds are packed with antioxidants, which fight harmful radicals on the skin and prevent oxidative stress, while promoting tissue repair and protecting the skin from damage.
Interestingly enough, researchers in Mexico recently revealed that the antioxidant's effect on the skin is almost two times greater than previously reported. In fact, the antioxidant activity of chia seeds was shown to inhibit the activity of up to 70% of harmful radicals.
Chia seeds help prevent premature aging of the skin and protect skin cells to optimize the health of your skin.
2. Improves Digestion
Chia seeds are rich in fiber, which is why chia seeds are effective in preventing constipation and benefiting digestive health. Fiber also serves as a prebiotic to provide fuel for beneficial bacteria in the gut, which play a central role in many aspects of health and disease.
In addition, the fiber in chia seeds also absorbs a good amount of water and expands in the stomach, helping you to feel full longer.
3. Improves Heart Health
Chia seeds are especially rich in omega-3 fatty acids. Omega-3s work to protect the heart by reducing blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep arteries clear to reduce the risk of coronary heart disease.
4. Balances Blood Sugar
Rich in both alpha-linolenic acid and fiber, evidence from multiple studies suggests that chia seeds may help maintain normal blood sugar levels to fight diabetes and insulin resistance.
Human studies have also found that adding chia seeds to white bread reduces the glycemic response , thereby helping to prevent a drop in blood sugar levels.
5. Boosts Energy and Exercise Performance
A study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhances exercise performance for a workout. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half cherry seeds. . In the end, the runners' times were matched, but the half-chia group consumed less sugar.
In addition, the protein in chia seeds can help build muscle and increase strength to help fuel your workouts. Research shows that consuming protein as a post-workout meal can aid in the repair of muscle tissue and may even build new muscle to speed up recovery time after a workout.
6. Builds Strong Bones
One of the chia seed health benefits is its ability to strengthen bone and preserve bone density. That's because chia seeds are loaded with calcium and manganese, two minerals that are incredibly important for maintaining bone health.
With about 99 percent of the calcium in your body stored in your bones, calcium plays an important role in maintaining bone strength and density. Manganese is also involved in bone metabolism, with studies showing that a deficiency in this important nutrient can lead to decreased bone resorption and reduced bone formation. Impressively, ample amounts of chia seeds contain 18 percent of the calcium you need in a day, while meeting 30 percent of your daily manganese needs to help build strong bones.
7. Supports Weight Loss
Including chia seeds in your diet is a great way to help you lose weight. Chia seeds also rank among the top plant-based protein foods, which is why chia seeds protein is great to consume for those looking to lose weight.
Studies show that increasing your intake of protein can promote weight loss by curbing cravings and reducing calorie intake. For example, a study published in the American Journal of Clinical Nutrition showed that increasing protein intake to just 15 percent of daily calories resulted in significant reductions in energy consumption and appetite.
Other research suggests that following a high-protein diet rich in foods such as chia seeds can reduce levels of the hormone responsible for reducing appetite.
8. Fights Cancer Growth
Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in many plant foods.
In 2013, an in-vitro study published in the Journal of Molecular Biochemistry found that ALA helped limit the growth of breast and cervical cancer cells. Researchers also found that it caused cell death of cancer cells without harming normal healthy cells in the body. While more research needs to be done to explore the deeper implications of ALA on other types of cancer, this is a major discovery for women battling these common types of cancer. This discovery also makes chia seeds cancer-fighting foods.
9. Enhances Oral Health
Chia seeds are packed with calcium, phosphorus, vitamin A and zinc, it is no wonder that chia seeds are so beneficial in promoting oral health. Calcium strengthens your teeth which is essential for maintaining oral health.
Meanwhile, zinc prevents tartar by keeping plaque from the mineral on your teeth and has an antibacterial effect that keeps bad breath germs at bay.
Vitamin A and phosphorus are also important for strong teeth and a healthy mouth, both of which are plentiful in chia seeds.
Chia Seeds Vs Flax Seeds Vs Hemp Seeds
Chia seeds, flax seeds and hemp seeds are the most popular varieties of seeds for their crunchy texture, mild flavor and benefits of chia seeds. All three are rich in fiber and protein and make valuable additions to vegetarian or vegan diets for their medicinal properties and broad nutrient profile.
Chia seeds have the highest amount of fiber and are especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite, and promote regularity. They are also easy to digest, and unlike other types of seeds, they can be consumed in any way. In addition, they contain good amounts of several other micronutrients, including calcium, manganese and phosphorus.
Flax seeds are high in omega-3 fatty acids, which are important for reducing inflammation and preventing chronic disease. Flax seeds contain plant compounds that act as an antioxidant and have been linked to protection against cancer and heart disease.
Compared to chia seeds and flax seeds, hemp seeds serve up the highest amount of plant-based protein. They are also rich in magnesium, zinc and iron, three minerals that are essential for many aspects of health. However, they contain a very high ratio of omega-6 to omega-3 fatty acids, a nutrient that most of us already get in high amounts in our diets. Experts generally recommend keeping this ratio low to reduce inflammation and prevent chronic disease.
Precautions
There are very few side effects associated with chia seeds, and chia seeds generally outweigh any risks when consumed in moderation as part of a balanced diet.
There has been some conflicting research about the effects of chia seeds on prostate cancer. A study on the effects of ALA on prostate cancer suggested that this fatty acid may increase the risk of prostate cancer, but later studies showed some bias. In fact, according to another study in 2010, ALA did not increase the risk of prostate cancer and actually reduced the risk in participants. Obviously, the jury is still out here.
Occasionally, some people may experience abdominal discomfort when consuming chia seeds, especially due to the high amount of fiber. As with any meal, eat in moderation and always drink plenty of water. If you have any concerns or experience any persistent side effects, consider reducing your intake and be sure to discuss them with your doctor.
Conclusion
- Chia seeds are a type of seed that comes from a flowering species of plant and is native to Mexico and Guatemala.
- Chia nutritional profile boasts protein, fiber, a good amount of omega-3 fatty acids and important minerals such as manganese, calcium and phosphorus.
- The benefits of chia seeds include reducing weight, better blood sugar levels, improved heart health, increased regularity and more.
- From chia seed pudding to protein bars and baked goods, there are tons of chia seeds recipe options you can try to fit this nutrient-rich seed into your diet and reap the benefits of chia seeds.
- Soak, grind or enjoy a nutritious and delicious way to boost the benefits of your diet and reap the benefits of chia seeds.
