Chia seeds are scientifically known as Salvia hispanica, or Salba Chia or Mexican chia. These are basically Native to Mexico and these seeds are actually historic. Chia seeds have amazing medicinal benefits. So, let’s talk about the benefits of Chia seeds in detail.
Table of Contents
Benefits of Chia Seeds
1. Chia seeds are a rich source of antioxidants
Chia seeds are a rich source of Vitamins and minerals, and also contain amazing powerful antioxidants. Caffeic acid, chlorogenic acid, kaempferol and quercetin are some amazing antioxidants found in it.
According to research published in April 2016, chia seeds are very helpful in preventing cancer and reducing cell damage.
Chia seeds contain antioxidants that reduce free radical damage in the body. Free radicals are responsible for oxidative stress and DNA damage. Many health issues associated with free radicals can be prevented by eating foods rich in antioxidants, including heart disease, cognitive decline, and certain types of cancer.
2. Keeps your heart healthy
Several health conditions, including heart disease, can be prevented through quercetin, an antioxidant in chia seeds. The seeds are also high in fibre, which lowers high blood pressure and, in turn, reduces your risk of heart disease.
Also, chia seeds contain a high amount of omega-3-fatty acid. Omega-3-fatty acids are also known as ALA which help to keep heart disease-free. In a randomized controlled clinical trial, it was evident that chia seeds when consumed every day reduced the risk of heart disease in hypertension patients.
3. Boosts weight loss process
Fibre and protein in chia seeds may aid the weight loss process. Chia seeds contain most of their fibre as soluble fibre. Upon absorbing water and becoming gel-like, it expands in your stomach so you feel full after eating. Additionally, the protein in chia seeds could help reduce appetite and food intake.
A clinical trial in Jun 2009, concluded that consuming 50 grams of chia seed supplements per day for 21 weeks supported their weight loss process.
4. Benefits of Chia seeds for bone health
The nutrients in chia seeds are important for bone health, such as calcium, phosphorus, and magnesium. It has been shown in a number of observational studies that eating enough of these nutrients is necessary to maintain good bone mineral density.
According to research published in Jan 2018, ALA present in Chia seeds helps to strengthen bones and is associated with increased bone mineral density. If someone eats chia seeds on a regular basis, then it is possible that it will help strengthen the bones.
5. Reduces blood sugar levels
Chia seeds contain a lot of fibre. The consumption of fibre may help lower insulin resistance and improve blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes. Studies have also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which lowers blood sugar levels.
You can easily incorporate chia seeds into your diet. Their taste is rather bland, so they can go with almost anything.
You don’t have to grind, cook, or otherwise prepare them, so they make a convenient addition to recipes.
You can eat them raw, soak them in juice, or add them to oatmeal, pudding, smoothies, and baked goods. They can also be sprinkled on top of cereal, yoghurt, vegetables, or rice dishes.
Due to their ability to absorb water and fat, you can use them as an egg substitute and thicken sauces. In addition, you can mix them with water and make a gel.
6. Rich source of nutrition
Chia seeds contain the following minerals, hence they naturally act as good multi-vitamin.
7. Chia seeds benefit skin health
Besides being rich in nutrients such as vitamin A, vitamin C, iron, magnesium and potassium, chia seeds are able to hold a lot of water. This makes them a highly hydrating food. Chia seeds are beneficial for hydration, which is necessary to maintain skin health.
Chia seeds can help boost skin luminosity and elasticity, making it glow from the inside out. The benefits of chia seeds are not only limited to the skin but they are amazing for your hair too.
8. Boosts hair growth
The high levels of essential amino acids help boost scalp health from the inside, inhibiting hair fall and boosting hair growth.
9. Amazing source of protein
The water retention quality of chia seeds makes them a healthy protein-rich snack that makes you feel full. They can help replace unhealthy snacking habits in an effective way. The highly water-soluble fibre content in chia seeds can help support gut health in more ways than one. It delivers good bacteria to your intestines and aids in regulating bowel movements – which can do wonders to keep your digestive system happy.
10. They are a good source of calcium
If you do not like to eat dairy products, chia seeds can be a good calcium substitute for them to maintain bone health in your body.