Chia Seeds
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant native to central and southern Mexico that belongs to the mint family (Lamiaceae), or of the closely related Salvia columbariae that grows in the southwest of both the United States and Mexico. Chia seeds are round, gray, and have black and white markings on them. Their diameter is approximately 2 millimeters (0.08 in)
Chia Seeds Benefits
Quercetin, an antioxidant found in chia seeds, can lower your chance of acquiring a number of illnesses, including heart disease. The seeds include a lot of fiber, which can lower high blood pressure and lower your risk of heart disease. Fiber levels in chia seeds are high.
A healthy digestive tract and body depend on the soluble fiber in chia seeds to ferment and turn into a prebiotic, which then feeds the beneficial bacteria there. So, start your day with a chia seed.
Heart Health
Chia seeds are very advantageous for maintaining cardiovascular health since they lower blood pressure, control cholesterol, and reduce inflammation (6).
Its high levels of ALA and EPA omega-3 fatty acids support a healthy heart. Despite the fact that chia appears to have more omega-3 than fish oil due to the body’s inability to convert it, fish oil remains the superior source of omega-3 due to the fact that plant omega-3 (ALA) must be transformed into “active” forms of EPA.
Diabetes
Chia seeds are a fantastic snack for diabetics. Chia seeds are digestible and free of gluten. You can soak them before adding them to a bowl of greens, fruits, or nuts, or you can even add them to oatmeal to include this superfood for diabetes in your diet.
Weight Loss and Muscles Building
Chia seeds can aid in fat loss in a number of different ways. Each seed’s capacity to absorb up to ten times its weight in water is one of its distinctive qualities. This produces a gel-like consistency that slows down digestion, prolonging a sense of fullness, and lessens the desire for sweets.
Because of its high water content, it also hydrates you and helps you get more electrolytes like calcium, magnesium, and potassium into your system.
When we lose fat, we also want to build muscle! Chia seeds are a great source of plant protein. Protein in our diet helps to build lean muscle, burn fat and balance blood sugar levels.
Energy and metabolism
Chia Seeds Are Good for Boosting Metabolism
They are rich in a number of essential nutrients including
· Dietary Fiber
· Protein
· Omega-3 fatty acids
· Omega-6 fatty acids
· Phosphorus
· Calcium
· Potassium
· Zinc
· Vitamins A, D, E, and B’s including thiamine (B1) and niacin (B3)
· minerals such as Sulphur, Iron, Magnesium, Selenium, Iodine and Manganese.
Dental Health
The fact that chia seeds are a fantastic source of calcium, which supports healthy bones and teeth, is one of dental’s favorite things about the recent chia seed fad. In actuality, 10% of the daily necessary calcium intake can be found in one tablespoon of chia seeds. Adding chia seeds to your diet is simple.
Skin and Aging
Consuming chia seeds can help you age gracefully from the inside out as they include a high number of antioxidants that fight off aging causes like free radicals, which have an adverse effect on your cells and skin.
Chia Seeds Side Effects
However, some people, such as those who have diabetes, high blood pressure, or allergies, may develop negative effects if they consume large amounts of chia seeds. In addition to causing weight gain, eating too many chia seeds may also cause digestive problems.
Chia Seeds Side Effects in Females
However, a pregnant woman may experience discomfort if she consumes too much protein and fiber from chia seeds, which frequently results in constipation, bloating, diarrhea, and frequent urination. So, before including this extraordinary seed in your diet, talk to your doctor.
Chia Seeds Benefit for Males
Omega-3 fatty acids have also been linked to better cardiovascular health. Chia seeds are also abundant in protein, help men increase their natural testosterone levels, and help people build muscle. Chia seeds can be used in face packs to treat acne and dry skin in many men.
How Much Chia Seeds Per Day is Healthy?
A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. To avoid any negative effects on your digestion, don’t forget to drink lots of water. Simple to prepare, chia seeds are frequently used in smoothies and porridge as an egg substitute.
Conclusion
I hope this article helpful to know the benefit of Chia seeds. This article discusses the health benefits, nutritional content, and uses for chia seeds. I concluded that chia seeds have a protective, a neutral or beneficial effect in our body system.
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