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5 Suprising Health Benefits Of Chia Seeds (AMAZING Perks)Antioxidant-rich chia seeds -
They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America. Chia is typically easy t digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes.
Plus, the seeds offer a long list of important nutrients, including:. Not only that, but recent research has found that the chia seeds benefits are even greater than scientists initially realized. Originally grown in Mexico, chia has long been highly valued for its medicinal properties and nutritional value.
In fact, it was even used as currency at one point. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.
S alvia hispanica has also been used for its potent healing properties in many branches of traditional medicine for centuries. According to Ayurveda , chia seeds can help nourish the blood and promote digestive regularity thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance.
Chia, flax seeds and hemp seeds are the three most popular varieties of seeds for their crunchy texture, mild flavor and nutritional benefits.
All three are rich in fiber and protein and make valuable additions to many types of diets, especially vegan or vegetarian diets. Ounce for ounce, chia contains the most grams of fiber and is especially rich in soluble fiber , which can help lower cholesterol levels, reduce appetite and promote digestive regularity.
Unlike other types of seeds, chia can be consumed either whole or ground. Plus, it provides a good amount of several other micronutrients , including calcium, manganese and phosphorus. How about chia seeds vs.
flax seeds? Flax is the greatest plant source of omega-3s, which is important for reducing inflammation and preventing chronic disease. Flax is also high in lignans, which are plant compounds that acts as an antioxidant and have been linked to protection against cancer and heart disease.
Unlike chia, however, flax needs to be ground up before consumption in order to maximize absorption of its nutrients. Compared to chia and flax, hemp seeds pack in the highest amount of plant-based protein per serving. However, they contain a much higher ratio of omega-6 to omega-3 fatty acids, a nutrient that most of us get too much in our diets already.
Therefore, experts typically recommend consuming hemp in moderation. Chia is rich in protein amino acids , fiber, manganese, phosphorus and calcium.
A one-ounce serving of dried chia seeds about In addition to the nutrients listed above, chia contains some vitamin A, vitamin B, vitamin E and vitamin D, plus minerals such as iron, iodine, magnesium, copper, niacin and thiamine.
What are the benefits of eating chia seeds? Here are nine reasons to add more of them to your diet, including because they can decrease risk for several common diseases:. Chia is jam-packed with antioxidants, which are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.
Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported. In fact, the antioxidant activity of S alvia hispanica seeds was shown to stop up to 70 percent of free radical activity.
As one of the most high-antioxidant foods on the planet, adding some to your diet may help fight premature aging and protect the skin cells from things like ultraviolet and environmental damage. Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce.
This means that adding just one ounce to your daily meals my can supply a whopping 44 percent of your fiber needs for the entire day. Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease.
Fiber also absorbs a good amount of water and expands in the stomach, helping keep you feeling fuller for longer. Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds have been shown to help prevent cardiovascular disease in several ways.
One of the most powerful effects is it ability to reduce inflammation and decrease several risk factors of heart disease , such as high cholesterol and blood pressure. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth.
It is also an essential element needed to support the body's immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal.
Chia seeds can add a low calories crunch to any meal or snack. In fact, just one ounce 28 grams or two tablespoons of chia seeds contains only calories.
Per Harvard Health , the fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol bad cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
In fact, one study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds. Chia seeds contain calcium and phosphorus as well as magnesium.
All three of these minerals have been known to help support optimal bone health. Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.
Chia seed components can play a key protective role in chronic diseases like cardiovascular disease, diabetes, and certain types of cancer, says Jackie Newgent, R.
As you already read, chia seeds are an excellent source of fiber, which can promote intestinal health. The Mayo Clinic notes that eating a diet rich in fiber also is shown to protect against colorectal cancer. Contrary to popular belief, there is not one food or ingredient that specifically targets belly fat, says Gans.
Due to the high fiber content, chia seeds can make you stay full longer, allowing you to naturally eat less and lose weight , including belly fat , adds Prest. Generally, enjoying around 2 tablespoons a day of chia seeds in meals and snacks is a healthy amount for most adults, says Newgent.
You can also make a chia seed pudding , add to overnight oats , jams, and even coleslaw, says Prest, for a thicker consistency and an added health boost.
The opportunities to add chia seeds into your day are endless! Ashley Martens is a wellness writer based in Chicago. Some research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol. More research on this is necessary to confirm the effects.
People can add uncooked chia seeds to a range of foods, such as yogurt, smoothies, and cereal. It is also possible to use chia seeds as a replacement for eggs in baking. People can find many recipes that incorporate chia seeds online. Chia and flax seeds both contain fiber and a variety of nutrients, and have been linked to health benefits.
Learn more. Chia seeds are a suitable and nutritious addition to a balanced diet. However, some people may experience side effects from consuming them. Learn all about pumpkin seeds, including their nutritional profile, which boasts the essential minerals of iron and magnesium.
Hemp seeds are small, brown seeds from the Cannabis sativa plant. They have a rich nutritional profile, with high concentrations of protein and…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the benefits and nutritional value of chia seeds? Medically reviewed by Kathy W.
Warwick, R. Benefits Nutrition Recipes and tips Risks Vs. flax and basil seeds Summary Chia seeds contain omega-3 fatty acids, iron, calcium, and antioxidants.
Benefits of chia seeds. Nutritional value of chia seeds. Recipes and cooking tips. Potential health risks of chia seeds. Chia seeds vs. flax seeds vs. basil seeds. Flax seeds Basil seeds Chia seeds Calories kcal kcal kcal Carbohydrates
Chia seeds are frequently featured chis the star ingredient in many healthy eating recipes, ranging sees baked Antipxidant-rich to protein bars to smoothies and Antioxidant-rich chia seeds. Antioxidant-ricn are chia seeds good for you? Apart Preventing diabetic complications Antioxidant-rich chia seeds a pop of flavor Lean protein sources texture to your favorite foods, they also provide health perks, such as helping balance blood sugar and support heart health. Keep reading for a complete list of chia seeds benefits and potential side effects, as well as preparation instructions and simple ways to add them to your diet with some clever chia seed recipes. They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America. Chia is typically easy t digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes.
Chia Mind-body connection contain large amounts Lean protein sources fiber and omega-3 fatty acids, plenty of protein, Antioxixant-rich many Antioxidxnt-rich minerals Antioxidant-ricb antioxidants. Antioxidant-ricy may help improve digestive health, lower blood pressure, and improve blood sugar control. Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. Chia seeds are small, flat, and oval-shaped with a shiny and smooth texture. Their color ranges from white to brown or black 2.
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