Health Benefits of Chia Seeds You Need to Know

Chia seeds, called Salba Chia or Mexican Chia, are obtained from the desert plant Salvia hispanica. They are native to Mexico and Guatemala and have a rich, long history. However, chia seeds are easily available in the superstores of Pakistan. There are many chia seed benefits for them to be called superfoods.

Chia Seeds are popular and have gained much attention due to their nutritional profile and health benefits. They are an excellent source of omega-3 fatty acids. In addition, chia seeds have 37% dietary fiber, 20% protein, antioxidants, vitamins, and minerals.

Chia Seed Benefits

Chia Seeds are loaded with essential nutrients that have significant roles in our bodies. Here are 5 chia seed benefits to keep you healthy and strong.

1. High in Anti-oxidants

Free radicals are molecules that are the by-products of many chemical reactions occurring in the body and this leads to oxidative stress or cell damage. Increased oxidative stress leads to an increased risk of developing negative health outcomes. Antioxidants fight or scavenge these free radicals and are called “free-radical scavengers”.

Chia seeds are a rich source of anti-oxidants and should be made part of the diet. Increased consumption of chia seeds may help in reducing the risk of diseases such as heart disease, cognitive decline, and certain types of cancer.

2. Improve Blood Sugar Levels

It is important to keep the blood sugar levels normal for optimal health. The high fiber content of chia seeds helps to improve blood sugar levels. Chia seeds improve insulin sensitivity that in turn helps to stabilize blood sugar levels.

Research proves that bread containing chia seeds as compared to traditional bread had a lower blood sugar response. However, there is a need for more human-based research.

3. Healthy Weight loss

Chia seeds promote healthy weight loss. This is mainly due to the fiber and the protein content of the chia seeds. 1 ounce (28 grams) of chia seeds has 10 grams of fiber. The soluble fiber absorbs water making it a gel that gives a feeling of fullness. This makes it a healthy choice because fiber satiates appetite, improves gut health, and promotes weight loss.

Chia seeds do not cause weight loss on their own. The nutritional profile of chia seeds makes them a healthy and nutritious food to include in your weight loss regime.

4. Helps reduce risk of Heart Disease

The risk of developing cardiovascular diseases decreases by using chia seeds. Given that chia seeds are rich in fiber and omega-3 fatty acids, they have a positive impact on heart health. Fiber also has a significant role in maintaining blood pressure which prevents the development of heart diseases.

The antioxidants of chia seeds are beneficial for heart health. Quercetin, an antioxidant found in chia seeds, reduces the risk of heart disease.

Research shows that people with hypertension tend to have lower blood pressure levels on using chia seeds and chia flour.

5. Better Bone Health

Chia seeds are rich in nutrients (protein) and minerals such as iron, calcium, magnesium, and zinc. These nutrients are important for healthy bone, muscle, and nerve functioning. On a gram to gram comparison, chia seeds have more calcium than dairy products. All of the nutrients found in chia seeds are important in maintaining good bone density.

How to use Chia seeds

Chia seeds are star ingredients in many dishes. Different people consume chia seeds in different ways. Some may consume them raw while others prepare them in dishes. People may Sprinkle ground or whole chia seeds on deserts, cereals, or yogurts. You can even make chia pudding that is not only easy to make but also tastes amazing. Chia seeds absorb water when soaked forming a gelatinous texture. Gelatinous chia seeds prepare drinks, puddings, oatmeal, and other dishes.

Bottom Line

It is important to add chia seeds to your diet as they have many health benefits. Chia seeds are rich sources of fiber, antioxidants, minerals, omega-3 fatty acids, and protein and are considered very healthy and nutritious. Chia seeds improve risk factors for heart diseases, diabetes, weight loss, bone health, gut health, and many others.

In addition to health benefits, one other benefit of chia seeds is that foods made with chia seeds are easy to make as well as to consume.