Nowadays everyone is searching for healthy food. At times we dash towards costly supplements and foreign food, but the actual “superfoods” can be easily located in our kitchen or nearby store. Among those superfoods is – chia seeds.
These white or black tiny seeds can appear normal, but they contain a storehouse of nutrition within them. Thousands of years back in the Aztec and Mayan cultures, these seeds were a staple food in the regular diet.
They were consumed then to enhance strength and endurance. Even now, they are referred to as “superfood” or “power food” globally. The most beneficial point about consuming chia seeds is that they can be incorporated in any meal with ease.
Whether it’s a smoothie, yogurt, salad or any sweet dish – all these take in chia seeds without altering the flavor. Let’s learn why these seeds are special and how they can benefit our health.
1. Rich Source of Nutrients, Low in Calories
The largest attribute of chia seeds is that they are highly nutritious and that too in hardly any calories.
Even two tablespoons (28 grams) of chia seeds have:
- Fiber: 11 grams
- Protein: 4 grams
- Omega-3 fatty acids: 5 grams
- Calcium, magnesium and phosphorus in appreciable amounts
And all this in mere 137 calories. Meaning, if you wish to eat healthy even being calorie-conscious, then chia seeds are the ideal choice for you. If someone is on a diet and he is feeling hungry repeatedly, then he can mix a spoonful of chia seeds into his smoothie. This will not only suppress his hunger but also give him a lot of nutrition.
2. High in Antioxidants
Antioxidants are compounds that save our body from “free radicals”. Free radicals are actually toxic molecules that harm our cells and speed up aging.
Chia seeds have antioxidants such as quercetin, chlorogenic acid and caffeic acid. These not only safeguard our cells but also inhibit critical diseases like cancer, heart disease and diabetes.
For instance, if one puts chia seeds in his morning breakfast daily, then he can remain young and energetic for many years.
3. Support Digestive Health
The actual strength of our body is based on digestion. Chia seeds contain fiber – approximately 11 grams in 2 tablespoons of seeds.
Advantages of fiber:
- It avoids constipation by thickening stool.
- It feeds good bacteria (probiotics), which keeps the intestines healthy.
- It slowly digests food, satiating the stomach for a very long time.
Chia seeds, when soaked in water, absorb up to 10 times their volume and assume a gel-like consistency. This gel calms the digestive system and keeps the intestines clean.
4. Aid in Weight Loss and Appetite Control
Do you feel pained by constant hunger? Or do you feel unable to abandon the culture of junk foods? Chia seeds can assist in this.
The fiber contained in it sucks water and swells in the belly, which makes the belly full within a short time. Additionally, protein suppresses hunger for an extended period.
Assume that an individual consumes chia seeds along with oats in morning breakfast, then he will feel hungry less until noon. Thus, unwanted snacking is minimized and weight loss is assisted.
5. Excellent Source of Plant-Based Omega-3 Fatty Acids
Usually people eat fish to get omega-3 fatty acids. But for those who do not eat fish, chia seeds are a great option. It contains an omega-3 fatty acid called alpha-linolenic acid (ALA).
Why is omega-3 important for us?
- Improves brain health and memory.
- Reduces inflammation in the body.
- Improves heart health by controlling cholesterol and blood pressure.
6. Improve Heart Health
Heart disease has emerged as the world’s greatest issue nowadays. However, it can be decreased by incorporating chia seeds in your diet.
Studies have proved that chia seeds:
- Decrease bad cholesterol (LDL) and triglycerides.
- Increase good cholesterol (HDL).
- Regulate blood pressure.
- Decrease blood vessel inflammation.
If you incorporate chia seeds into salad or yogurt every day, your heart will stay healthy and the risk of heart attack will decrease.
7. Strengthen Bones and Teeth
Chia seeds have more calcium than milk. Two teaspoons of chia seeds can provide approximately 18% of your daily calcium needs. Besides this, they have adequate amounts of magnesium, phosphorus and protein, which are highly beneficial for bones and teeth.
For people who don’t drink milk or are lactose intolerant, chia seeds can be a very good substitute for calcium.
8. Help Regulate Blood Sugar Levels
Irregular blood sugar is the largest reason for diabetes. Chia seeds contain fiber that slowly provides sugar into the blood, which doesn’t lead to sudden rise in sugar level.
If a diabetic patient consumes chia seeds with curd before consuming rice or roti, then his sugar level will be balanced and fatigue or irritability will also decrease.
9. Boost Energy and Endurance
In the olden days, Aztec soldiers used to consume chia seeds prior to a fight in order to have energy for extended wars. Even now, players incorporate it in their food.
Protein, healthy fats, and carbs combined make it a very good energy booster. If you work out, you may drink chia fresca (a beverage created by mixing chia seeds in water and lemon) before or after working out.
10. Support Healthy Skin and Anti-Aging
Today everyone wants to feel young and pretty. Chia seeds are useful for this too. Its antioxidants keep the skin safe from free radicals, and thus wrinkles appear later than they should. Omega-3 hydrates the skin and drives away dryness.
When you consume chia seeds every day, your skin will begin to appear radiant and soft within a few months.
11. Easy to Add to Your Diet
The greatest benefit of chia seeds is that they are highly versatile. You can eat them in a number of ways:
- Blend them with smoothies or milkshakes
- Sprinkle them over yogurt or salads
- Soak them overnight in milk to prepare chia pudding
- Mix them with baked foods such as muffins or breads
- Top them up and use them to thicken soups and vegetables
- Add them to lemon water and prepare chia fresca
And the most wonderful thing about them – they are cheap and available in any supermarket.
Bonus: Comparison with other superfoods
Individuals tend to compare chia seeds with flax seeds, quinoa, and basil seeds. But why ischia seeds unique:
- They do not require grinding like flax seeds.
- They have a very long shelf life.
- They possess a superior balance of omega-3 and omega-6.
Conclusion
Chia seeds are small seeds, but their benefits are enormous. The fiber, protein, omega-3 fatty acids, and antioxidants in them strengthen our body from the inside. They enhance digestion, help in weight loss, are good for heart and bone health, and maintain healthy skin.
The best thing is that you don’t need to make any significant changes in your diet to consume them. So next time you need a healthy snack or a pick-me-up, give way to chia seeds in your kitchen rather than costly supplements.
FAQs:-
What makes chia seeds a superfood?
Chia seeds are rich in fiber, protein, omega-3 fatty acids, and antioxidants, making them a nutrient-dense superfood.
What is the best way to consume chia seeds?
You can soak them in water, add them to smoothies, yogurt, or salads, or make chia pudding for a healthy snack.
Can chia seeds help with weight loss?
Yes! Their high fiber content keeps you full for longer, reducing overeating and aiding weight management.
