Chia Seeds: Nutrition and Health Benefits
The botanical name of Chia Seeds is ‘Salvia Hispanica’. It is known as Mexican Chia or Saliva Columbariae in the southwestern United States in many countries. For some time now, Chia seeds have become an important part of a healthy diet. In this article, we will discuss Chia Seeds Health benefits and Nutrition.
Chia Seed and Nutritional Facts
Chia seeds must be included in the diet if you are health-conscious. These seeds are in an oval shape with black or white color and have a size of around 2 diameters.
Seeds are nutritious and healthy that keep you protected from serious diseases. If it is consumed in the right amount daily, then it can help you lose weight. Apart from this, it keeps the heart healthy, removes bad cholesterol which is called a silent killer from your body and helps increase good cholesterol (HDL) levels.
It works very quickly on bad cholesterol (LDL). Those who suffer from constipated bowel get relief if they consume it on a normal basis.
Chia seeds contain fiber, protein, antioxidants, monounsaturated fat, Omega-3 fatty acids. It further contains thiamine (Vitamin B1), and other essential minerals that make you healthy. It protects your bones maintain blood sugar levels, and skin glowing.
The benefits of Chia Seeds are due to the nutritional content present in them. Do you know what nutritional elements are present in it and in what quantity? Chia Seeds’ nutrition and health benefits are so pertinent and you need to know how these seeds can be beneficial for you.
You can get complete information related to the Chia Seeds Nutrition and Health Benefits from below mentioned nutritional facts and figures.
Health Benefits of Chia Seeds
If you want to keep your heart healthy, keep the digestive system in order, or make your skin radiant and anti-aging, then using Chia Seeds in the right quantity and regularly will be very much beneficial for you.
Help increase good cholesterol (HDL)
More recently, in about 10 clinical trials in the US, it has been found that those who used Chia seeds had maximum changes in HDL levels and their levels were higher than normal. High-density lipoprotein (HDL) is very good for the heart that lowers LDL levels and protects the blockage of arteries.
Therefore, include regular Chia seeds in your diet, it will help in keeping your heart healthy and yes, you should not rely only on Chia seeds, also you should take more balanced diets which have the ability to improve HDL.
Lowers bad cholesterol (LDL)
The presence of Omega-3 and Omega-6 fatty acids and fiber in Chia Seeds may reduce LDL and protect you from heart diseases. This soluble fiber can help lower bad cholesterol (LDL) in your blood and reduce the risk of heart disease. This may mean Chia Seeds are the perfect addition to a heart-healthy diet to start your day.
After some research, it was seen that those who used Chia seed supplements started reducing their blood pressure. After continuous consumption, blood pressure starts touching its normal level.
We all know that high blood pressure is the main reason for heart disease and stroke, so you must include it in your diet to keep your heart healthy.
Chia seeds are loaded with Antioxidants
We must understand that Chia Seeds are an excellent source of antioxidants. You must know what are antioxidants and why they are good for health.
“Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms. Antioxidants such as ascorbic acid may act to inhibit these reactions” source: Wikipedia.
The names of the antioxidants found in Chia seeds are Chlorogenic acid, Cafeic acid, Myricetin, and Kaempferol. These antioxidants of Chiaseeds, remove free radicals from the body. It may also protect the heart and liver from serious diseases. It may help in curing inflammation in the body.
Chia seeds may help with weight loss
Those who want to lose weight should include Chia seeds in their diet. The protein and fiber found in it are good for weight loss. About 10% fiber is found in one ounce i.e. 28 grams of Chia seeds. These fibers are water-soluble and expand in the stomach like a gel and you will feel full.
It keeps less your food cravings and put some foodie breaks that help your weight loss program.
Some studies have shown that eating Chia Seeds may help immensely with weight loss. In a six-month study of seventy people who had obesity and type-2 diabetes, in which they continuously consumed Chia seeds, it was seen that neither their weight gain nor their blood pressure remained high.
It was observed that the inflammation also reduced to a greater extent.
It May Help to Balance Blood Sugar levels
Chia seeds are rich in fiber, which balances the resistance of insulin and improves blood sugar levels. They also protect against metabolic syndrome and help to avoid the risk of type-2 diabetes.
It has also been seen in some research that if you mix Chia seeds in normal flour and eat in the form of bread you may feel the difference. It gives good results and you may observe that the blood sugar level starts maintaining towards the normal level.
We need to eat a balanced diet to maintain sugar levels. We shall also focus to incorporate other foods together with Chia seeds in our diet, which could make us healthy and keep balance our blood sugar levels.
Chia seeds are good for Skin
If you are troubled with the dryness of your skin must eat Chia seeds to maintain moisture level. The omega-3 fatty acids and omega-6 fatty acids linoleic acid in Chia Seeds maintains the moisture level of the skin and protect it from dryness. You may apply 3-4 drops of Chia seeds oil on your face after bath to see the result after some time.
If you use Chia seeds in your food and its beauty products you may protect your health as well as put a break on the skin aging process.