Chia seeds have been used for centuries for their health benefits. The antioxidants, fiber and omega-3 fatty acids contained in it can improve heart health, strengthen bones and regulate blood sugar.
1.Extremely Nutritious
Chia seeds are small black or white seeds obtained from the plant Salvica Hispanica L.
Aztec and Mayan civilizations used chia seeds for medicinal purposes, religious rituals, and cosmetics, as well as in their diets. Today, its consumption has become widespread all over the world.
Nutritional Values for 28 Grams of Chia Seeds;
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Kcal: 138
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Protein: 4.7 grams
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Fat: 8.7 grams
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Alpha-Linoleic Acid (ALA): 5 grams
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Carbs: 11.9 grams
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Fiber: 9.8 grams
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Calcium-Iron-Magnesium-Phosphorus-Zinc- Vitamin B1-Vitamin B3
2nd Antioxidant Content
Chia seeds' antioxidants can help prevent diseases such as aging and cancer.
Specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol. . All of these can have protective effects on your heart and liver, along with their anticancer properties. For example; Caffeic acid has an anti-inflammatory effect, while chlorogenic acid helps lower blood pressure.
3. May Promote Weight Loss
The fiber and protein in chia seeds can help those trying to lose weight.
A study of 24 participants found that eating 7 grams or 14 grams of chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term compared to eating yogurt without chia.
In a 2009 study involving 90 overweight people, consuming 50 grams of chia seeds per day for 12 weeks did not affect body weight or blood pressure.
Nutrition It should be noted that adding chia seeds to your diet will not miraculously cause weight loss, and the correct result will be achieved when supported with a balanced diet and regular exercise.
4. May Reduce Your Risk of Heart Disease
Considering that chia seeds are high in fiber and omega-3, it can be said that they can reduce the risk of heart disease.
Soluble fiber found in chia seeds can help lower total and LDL (bad) cholesterol in your blood.
Consuming ALA, the omega-3 fatty acid, is also linked to a reduced risk of heart disease.
Many human studies have found that chia seeds significantly reduce blood pressure in people with hypertension.
5. Helping Protect Bone Health
Chia seeds; Contains calcium, phosphorus, magnesium. It may play a beneficial role in bone health due to its ALA content.
Consuming chia seeds regularly can help keep your bones strong.
6. May Lower Blood Sugar Levels
Because of the fiber content of chia seeds It can help regulate blood sugar. People with diabetes can have high blood sugar. Persistently high blood sugar can cause a variety of ailments, including heart disease.
A promising study;
An animal study found that chia seeds can increase insulin sensitivity.
Research with humans is scarce. However, some earlier studies have again shown promising results. In particular, studies conducted in 2010 and 2013 showed that eating chia seed bread helped lower postprandial blood sugar increases in healthy adults compared to eating bread without chia seeds. More research is needed to learn more about the connection� Ãr.
Note: Chia seeds are very easy to include in your diet. You can consume it in omelet, oatmeal, smoothie, bread, pancakes, flour, yogurt, vegetables or rice dishes.
If you consume too much, you may experience digestive problems such as bloating or diarrhea as a side effect.
Remember to be moderate in your consumptions.
I wish you a healthy day.
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