Chia seeds have been used for centuries for their health benefits. The antioxidants, fiber and omega-3 fatty acids in it can improve heart health, strengthen bones and regulate blood sugar.
1. Extremely Nutritious
Chia seeds are small black or white seeds obtained from the Salvica Hispanica L. plant.
Aztec and Maya civilizations used chia seeds for medicinal purposes, religious rituals, and cosmetics, as well as in their diets. Today, its consumption has become widespread all over the world.
Nutritional Costs for 28 Grams of Chia Seeds;
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Kcal: 138
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Protein: 4.7 grams
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Fat: 8.7 grams
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Alpha-Linoleic Acid (ALA): 5 grams
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Carbs: 11.9 grams
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Fiber: 9.8 grams
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Calcium- Iron- Magnesium- Phosphorus- Zinc- Vitamin B1- Vitamin B3
2. Antioxidant Content
Thanks to the antioxidants in chia seeds, they can help prevent diseases such as aging and cancer.
Specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All of these can have protective effects on your heart and liver, as well as their anticancer properties. For example; Caffeic acid has an anti-inflammatory effect, while chlorogenic acid helps lower blood pressure.
3. May Promote Weight Loss
The fiber and protein in chia seeds can help those trying to lose weight.
A study of 24 participants found that eating 7 grams or 14 grams of chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term, compared to eating yogurt without chia.
However, it should not be forgotten that studies examining the activity of chia seeds for weight loss have given different results.
In a 2009 study involving 90 overweight people, consuming 50 grams of chia seeds daily for 12 weeks did not affect body weight or blood pressure.
It should be noted that adding chia seeds to your diet will not miraculously cause weight loss, and that an accurate result will be achieved when supported by a stable diet and regular training.
4. May Lower Your Risk of Heart Disease
Considering that chia seeds are high in fiber and omega-3, it can be said that they can reduce the risk of heart disease.
The soluble fiber found in chia seeds can help lower total and LDL (bad) cholesterol in your blood.
Consuming ALA, the omega-3 fatty acid, has also been linked to a reduced risk of heart disease.
A study in mice showed that chia seeds can reduce certain heart disease risk factors, including high triglyceride and oxidative stress levels.
Many human studies have found that chia seeds significantly reduce blood pressure in individuals with hypertension.
5. Helps Maintain Bone Health
chia seeds; Contains calcium, phosphorus, magnesium. It may play a beneficial role in bone health due to its ALA content.
Consuming chia seeds regularly can help keep your bones strong.
6. May Lower Blood Sugar Levels
Chia seeds can help regulate blood sugar due to the fiber content. People with diabetes can have high blood sugar. Always high blood sugar can cause various ailments, including heart disease.
Promising work;
An animal study found that chia seeds can improve insulin sensitivity.
Research with humans is scarce. However, a number of earlier studies have again shown promising results. In particular, studies conducted in 2010 and 2013 showed that eating chia seed bread helped lower postprandial blood sugar spikes in healthy adults compared to eating bread without chia seeds.
However, more research is needed to learn more about the nutritious seeds and the middle contact between blood sugar regulation.
Note: Chia seeds are very easy to include in your diet. You can consume it in omelet, oatmeal, smoothie, bread, pancakes, flour, yogurt, vegetables or rice dishes.
If you consume too much, you may experience digestive problems such as bloating or diarrhea as a side effect.
Remember to be moderate in your consumption.
I wish you healthy days.
