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Are you searching for seeds that are full of healthy nutrients? Have you tried seed cycling with different seeds? Do you want to know about the seeds that are considered as the healthiest food on earth? Yes, I am referring to chia seeds. I am sure, you have heard this name before, as they are very famous nowadays due to their health benefits. Do you want to know the health benefits of chia seeds? Then, just scroll down slowly with my words and read about the most miraculous food that you ever heard about before!
Chia seeds are small black seeds obtained from the plant Salvia hispanica. These seeds are famous since ancient times and used by Mayan people. The name ‘chia’ is originated from Mayan language, meaning strength.
The seeds regained their popularity as scientific researchers have proven their health benefits. They are full of nutrients with very few calories. And we all know this; we all want to stay healthy and in shape at the same time. No one wants to consume extra calories in the name of nutrients.
You can’t judge the nutritional value of chia seeds with their tiny size. Although they are very small seeds, but they are full of nutrients and anti-oxidants. The chia seeds are often mistaken with the basil seeds (tukh malanga) but they are totally different seeds.
How Can I Consume Chia Seeds?
Chia seeds can be used and consumed in different ways. You can add them to your bread, yogurt, drinks, smoothies, salads, pudding, etc.
You can soak them overnight and add them to your drinks or smoothies in the morning. You can also make powder of the dried seeds and add them to your food in different ways.
How Much Chia Seeds Can I Consume In A Day?
Everything has side effects if it is overused. The same is the case with chia seeds, if you consume them in large amounts, ultimately it may harm your health instead of providing benefits. That’s why it is important to take chia seeds according to the recommended dose.
The recommended dose of chia seeds per day is 20-28 grams (one ounce).
You can increase this amount slowly. But first, you have to assess your tolerance levels.
What Is The Nutritional Value Of Chia Seeds?
- Are rich in vitamins and minerals like calcium, potassium, and magnesium
- Have 20% healthy proteins
- Are rich in fiber (37%)
- Are High in omega-3 fatty acids
These are the important nutrients in chia seeds. Apart from them, they have iron, thiamine, sulfur, and many vitamins, etc.
What Are The Health Benefits Of Chia Seeds?
Chia seeds have a lot of health benefits that make them famous nowadays. Let’s discuss some of the most important health benefits of chia seeds;
1. Full Of Fiber:
All the carbs present in chia seeds are in the form of fiber. That’s why chia seeds have very few calories. They are rich in dietary fiber that makes them helpful in reducing weight and controlling blood sugar levels. Fiber also helps in improving digestion.
It’s a low-carb food as it has only 1 gram of digestible carb content per ounce (28 grams). Fiber is a non-digestible carbohydrate. So it does not affect your insulin levels and helps in controlling sugar levels.
The fiber also helps in maintain your gut flora as fiber is the food for intestinal bacteria. This helps in maintaining your digestive health.
The fiber absorbs water and expands in size in your gut. It gives a feeling of fullness to your digestive system. In this way, it helps in controlling your weight by reducing your appetite.
2. Great Anti-Oxidant Properties:
Chia seeds are full of anti-oxidants. Nature has packed these tiny seeds with these antioxidant agents to protect the fats in the seeds. And these agents also show health benefits for us. This anti-oxidant property of chia seeds helps them to protect you from many diseases like cancers, inflammations, heart diseases, aging, etc.
3. Nutrients Vs Calories:
The nutritional value of chia seeds is very high. A large number of vitamins and minerals in such small seeds make them unique. As you can consume them in your daily diet without any fear of getting extra calories.
The digestible carbohydrates in chia seeds are in very minute amounts. Only healthy protein, fats, and fiber are present in these tiny seeds.
So the low calorie and high nutrient content of chia seeds make them important to consume daily.
4. Packed With Healthy Protein:
Chia seeds have a good amount of protein. They have a balanced amount of essential amino acids. In this way, by consuming chia seeds, your body can produce a good amount of protein.
Protein has many health benefits. And it helps in controlling your weight by reducing your appetite.
5. High in Omega-3 fatty acids:
Chia seeds are rich in omega-3 fatty acids. Like flax seeds, they provide you with important fatty acids. Although fatty acids obtained from animal sources like fish oil are the most beneficial for humans. But you can consume chia seeds and other plant source fatty acids for health benefits.
6. Prevent Heart Diseases:
According to many studies, chia seeds are helpful in preventing heart diseases. As mentioned above, chia seeds are rich in fiber, protein, and omega-3 fatty acids, which surely indicate they are heart-friendly.
You can take chia seeds in your diet if you have family history of heart diseases, so that you can prevent the heart-related problems.
Some studies also show that chia seeds control the blood pressure in hypertensive patients. This means they are good for your cardiovascular health.
7. Control Blood Sugar Levels:
The high fiber content in chia seeds helps them to control your blood glucose level. The chia seeds increase insulin sensitivity and lower blood sugar levels.
Many people get the benefit from the chia seeds when they add them to bread and consume them daily. This helps in controlling the sugar levels after meals.
8. Make Bones Strong:
As mentioned above, chia seeds are full of minerals like calcium, magnesium, phosphorous, potassium, and protein. This helps in improving the bone health in your body.
9. Improve Digestion:
The chia seeds are full of fiber that helps in improving the digestion process. The bacteria in the gut feed on fiber and maintain the normal flora in your gut. On the other hand, fiber also helps in preventing constipation.
So all these factors are helpful in improving your digestive health.
10. Prevent Cancers:
The chia seeds are full of vitamins, minerals, and anti-oxidant agents. This helps them to prevent the development of any type of cancer in your body. According to some studies, chia seeds are helpful in preventing cervical and breast cancers in females. That’s why they are considered very healthy for your body.
11. Slow Down Aging:
Chia seeds are full of antioxidants that are helpful in reducing free radicals and inflammation. They slow down the process of aging in your body especially in your skin. You can consume chia seeds daily to get the benefit of slowing down the premature aging process.
12. Helps In Reducing Weight:
Chia seeds provide you many nutrients with a smaller number of calories. On the other hand, they are full of fiber. Both of these qualities make them beneficial for your weight loss journey.
Fiber swells up and makes a gel-like substance when mixed with water. So it gives you a feeling of fullness and reduces your appetite.
Protein also provides your maximum amount of energy and controls your cravings. All these factors help in reducing some extra pounds.
So if you want to reduce your weight, you must include chia seeds in your daily diet.
These are some of the important health benefits of chia seeds. You can consume them daily with the recommended dose. You can also consult the best dietitian in Karachi for further information related to these beneficial seeds.
If you want to book your appointment with the top health specialists of Pakistan through Marham.pk, call now at 0311-1222398.
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