Chia seeds are a staple food that humans started to use around 3500 BC. They can be eaten raw and soaked in fruit juice but they are perfect in porridges and puddings. There are many good reasons for you to begin eating chia seeds and here are their health benefits that you may not know about.
1. Be a superfood
Chia seeds are among superfoods because they are loaded with tons of nutrients, vitamins and minerals. They are especially rich omega-3 fatty acids that can not only reduce inflammation but also enhance cognitive performance and reduce high cholesterol. They are a great source of fiber, with a whopping 11 grams in a 28-gram serving. Besides, chia seeds are packed with phosphorus, magnesium, manganese, calcium and protein.
2. Fight belly fat
Chia seeds have both soluble and insoluble fiber. The soluble fiber absorbs water and expands to form a gel that fills you up faster, making you lower calories intake. Meanwhile, the insoluble fiber helps in preventing constipation and digestive disorders. Additionally, as mentioned above, chia seeds contain protein, which along with fiber will slow the digestive process so that your hunger will be triggered as fast as with sugars or starches. More interesting, chia seeds’ stabilizing effect on blood sugar can fight insulin resistance that is linked to increased belly fat.
3. Improve heart health
Apart from helping for weight loss, chia seeds increase good cholesterol HDL while lowering bad cholesterol LDL and triglycerides. They can improve your heart health because they contain soluble fiber, which can lower cholesterol. Chia seeds are also high in potassium, omega-3 fatty acids and magnesium that support a healthy heart.
4. Lower risk of Type 2 Diabetes
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Chia seeds can reduce the risk of type 2 diabetes because of its ability to slow down digestion. They slow the absorption of glucose and make you feel full longer. Chia seeds also help regulate blood sugar levels, so these levels don’t spike or crash. You can use chia sprouts in place of alfalfa sprouts on salads, sandwiches, etc.
5. Keep teeth and bones strong
Chia seeds are among foods that are very good for your teeth and bones. They are rich in calcium that is essential for bone health and prevents osteoporosis. A serving of chia seeds has 18 per cent of the recommended daily intake for this mineral. They are also high in phosphorus, with 27 per cent of your daily value, so they are ideal to maintain bone and oral health. You can add chia seeds to yogurts, cereals and baked foods or find them in products like energy bars.
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I have been working as a doctor of a general hospital since February 1998. In addition, I am a full time writer and specialize in weight loss related issues. I also write for a number of different websites on the Internet.
Chia Seed Pudding
Image by I Believe I Can Fry click for recipe...
Applying the Chia seeds
Image by doyle.jack Here is Chia Shreck sitting in his drip pan. We have applied the Chia seed paste to the back of his head.
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