Chia Seeds Health Benefits
Chia seeds are tiny but mighty seeds that have gained popularity in recent years due to their numerous health benefits. These seeds come from the desert plant, Salvia hispanica, which is native to Mexico and Guatemala.
They are rich in essential nutrients and have a mild, nutty taste and crunchy texture when chewed. Here’s a detailed look at some of the key health benefits of chia seeds.
Chia Seeds Health Benefits
1. Rich in Nutrients
Chia seeds are packed with essential nutrients including fiber, protein, omega-3 fatty acids, calcium, phosphorus, magnesium, and iron. One ounce (28 grams) of chia seeds contains about 11 grams of fiber, which is around one-third of the recommended daily intake for adults. They also provide a good amount of vegan protein, making them an excellent choice for vegetarians and vegans.
2. High in Antioxidants
Chia seeds are rich in antioxidants that help protect the body against oxidative stress caused by free radicals. These antioxidants include polyphenols, flavonoids, and anthocyanins, which are known to support heart health, reduce inflammation, and improve cognitive function.
3. Aid in Digestion
Chia seeds absorb water and expand up to ten times their original size when soaked or eaten with liquid. This property makes them an excellent source of dietary fiber, which helps promote healthy digestion and prevent constipation. The gel-like coating that forms around the seeds also helps slow down the absorption of carbohydrates, providing sustained energy and reducing cravings between meals.
4. Boost Heart Health
Chia seeds have been shown to help improve heart health in various ways. They contain alpha-linolenic acid (ALA), an omega-3 fatty acid that helps reduce inflammation and lower triglyceride levels. Chia seeds also provide a good amount of calcium, magnesium, and phosphorus, which are important minerals for heart health.
5. Enhance Athletic Performance
Chia seeds can help improve athletic performance by providing sustained energy and reducing the risk of dehydration. They absorb water and turn into a gel-like substance when consumed with liquid, creating a long-lasting energy source that can help athletes perform at their best for longer periods.
6. Support Bone Health
Chia seeds are an excellent source of calcium, phosphorus, and magnesium, which are essential minerals for bone health. They also contain boron, which is a trace mineral that helps improve bone density and reduce the risk of osteoporosis.
7. Improve Cognitive Function
Chia seeds contain antioxidants and essential nutrients that support brain health and cognitive function. Some studies suggest that consuming chia seeds regularly may help improve memory, focus, and overall brain health.
It is recommended to consume chia seeds daily in various forms such as adding them to smoothies, oats, yogurt, or baking them into baked goods.
You can also soak them in water or milk overnight to create a chia pudding, which makes for a delicious and nutritious snack or dessert.
The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)
Sources:
- Chia seeds: an ancient grain trending in modern human diets – https://pubmed.ncbi.nlm.nih.gov/31086922/
- Therapeutic Perspectives on Chia Seed and Its Oil: A Review – https://pubmed.ncbi.nlm.nih.gov/29534257/
- Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review – https://pubmed.ncbi.nlm.nih.gov/33336944/