The following content details about Chia seeds Health Benefits and its uses.
Introduction to Chia Seeds:- Chia seeds also known as salvia hispanica come from the desert plant of salvia hispanica. These are tiny black seeds, which are related to the mint. This plant is native South America and mexico are highly valued for its medicinal properties and nutritional values.
Chia seeds benefits promote healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. Chia seeds are rich in omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.
These are unprocessed whole grains that can be absorbed by the seeds. Chia seeds are mild and has nutty flavor that makes them easy to add to foods and beverages. They are sprinkled on vegetables, cereal, sauces, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel.
Chia Seeds in Indian Languages:
- English: Chia seeds.
- Kannada : Ciya bijagalu.
- Tamil: Ciya vitaikal.
- Malayalam : Ciya vittukal.
- Telugu : Ciya sid (sabja ginjalu).
- Hindhi: Chiya beej.
- Gujarathi: Ciya Bija.
- Marathi: Ciya Bi.
- Punjabi: Caia Bija.
The following are Chia seeds health benefits.
Chia Seeds Health Benefits #1: Contains high Nutrients
Chia seeds are among the most nutritious foods on the planet. These seeds are loaded with omega-3 fatty acids, fiber, protein and various micro-nutrients.
Chia Seeds Health Benefits #2: Prevents Aging
Chia seeds contain phenolic an antioxidant concentration that was shown to stop up to 70 percent of free radical activity.
Chia Seeds Health Benefits #3: Rich in fiber
Chia seeds are rich in fiber. Just one ounce contains 10 grams of chia seeds. As we know chia seeds are unprocessed grains and are rich in the process of digestion the fibers, some of the insoluble fibers are likely to be fermented in the gut, causing them to become soluble fibers.
Chia Seeds Health Benefits #4: Increases Bone Health
The benefits of chia seeds is attributed to the calcium content and other trace minerals known for their role in bone health. A 25g portion of chia seeds contains 200 mg of calcium, which is a significant source of calcium, more than that in 100 ml of milk.
Chia Seeds Health Benefits #5: Loaded with Antioxidants
Chia seeds contain high amount of antioxidants that helps in protecting the delicate fats in the seeds. This antioxidant protects the sensitive fats in the seeds from rancid. Studies say that getting antioxidants from food can have positive effects on health. Antioxidants fight the production of free radicals that can damage molecules in the cells stops early aging and diseases like cancer.
Chia Seeds Health Benefits #6: Improves Digestive Health
Chia seeds being high in dietary fiber regulate bowel movement and healthy stool. The rich fiber content in chia seeds also helps people feel fuller quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. Chia seeds create a gelatin like substance in the stomach. This gel-forming action is a soluble fiber in chia seeds, which can work as a prebiotic that supports the growth of probiotics in the gut.
Chia Seeds Health Benefits #7: Weight Loss
As we know chia is rich in fiber. The fiber absorbs large amounts of water, causing the stomach to expand, which should ultimately make you feel full and slow the absorption of food. Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss. Aside from chia seeds fiber content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
Chia Seeds Health Benefits #8: High in Quality Protein
Chia seeds contain good amounts of protein; they are about 14% protein, which is very high compared to most plants. Chia seeds contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. Protein contains all kinds of benefits related to health. It is said to be the most weight loss friendly nutrient in the diet, by far. A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%. Chia seeds considered as an excellent protein source, specifically for people who eat little or no animal products.
Chia Seeds Health Benefits #9: Improves Heart Health
Chia seeds ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. It tends to revers the oxidative stress, someone is less likely to develop atherosclerosis when he or she regularly consumes chia seeds. Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb fat soluble vitamins A, D, E and K. Chia is very high in healthy fats, boasting more omega-3s than salmon. Omega-3s work to protect the heart by lowering blood pressure, bad cholesterol and inflammation. Inflammation can put strain on blood vessels and cause heart disease. So by eating chia seeds, we can boost and protect your heart.
Chia Seeds Health Benefits #10: High in Omega-3 Fatty Acids
Chia seeds are very high in omega-3 fatty acids it is said that chia seeds contain omega-3 more than salmon. Omega-3 in them is mostly ALA (Alpha Linolenic Acid), which is not as beneficial as you may think. ALA needs to convert into the active forms, EPA and DHA, before it can be used by the body. Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish. Studies have shown that chia seeds can increase blood levels of ALA and EPA. Because they do not supply any DHA. In order to get the DHA your body and brain desperately need.
Chia Seeds Health Benefits #11: Decreases Diabetes
Chia seeds are rich in alpha-linolenic acid and fiber, they can help prevent metabolic disorder like dyslipidemia and insulin resistance. Chia seeds were proved to halt diabetes and reverse it.
Chia Seeds Health Benefits #12: Resolves Diverticulosis
High fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon. The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.
Chia Seeds Health Benefits #13: Resolves Constipation
Chia seeds contain plenty of fiber. The fiber found in chia seeds consists of insoluble and soluble fiber. You have to keep your digestive system on track and break the cycle of chronic constipation. These small wonder seeds might be of great help when it comes to accomplishing this task. Studies state that soluble fiber has an ability to preserve more water in your stool, causing waste to be larger, softer and easier to pass through your intestines. On the other hand, insoluble fiber adds bulk to your fecal material, thus hastening its passage through the gut and preventing constipation.
Chia Seeds Health Benefits #14: High Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health. They contain calcium, phosphorus, magnesium and protein all of these nutrients are essential for bone health. Chia seeds may be considered an excellent source of calcium for people who do not eat dairy.
Chia Seeds Health Benefits #15: Boosts Energy and Metabolism
A study concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the unhealthy sugar. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink. By adding a serving of chia seeds a day, you can help boost your metabolism and burn belly fat as well. Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a belly fat tissue that affects the metabolism of the body and is a component of obesity.
Chia Seeds Health Benefits #16: Decreases Cholesterol and Cardiovascular Disease
Increased fiber intake has been shown to lower blood pressure and cholesterol levels. Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
Chia Seeds Health Benefits #17: Fights Cancer
Chia seeds are rich in alpha lipoic acid, which is an omega-3 fatty acid. Researchers found that it caused cell death of the cancer cells without harming the normal healthy cells. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.
Chia Seeds Health Benefits #18: Protects Dental Health
Chia seeds are rich in calcium, phosphorus, vitamin A and zinc; it is no wonder that they are a top food to help your teeth. Calcium is the building block of your teeth and necessary for tooth health. Zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.
Chia Seeds Health Benefits #19: Benefits during Pregnancy
Chia seeds contain a great source of omega-3s, replenish lost nutrients, slow sugar absorption and energy booster that is very helpful for pregnant women.
Nutritional Facts of Chia Seeds: The following are the nutritional facts of chia seeds.
Serving Size = 100 grams
- Calories : 486.
- Water : 6 %.
- Protein : 16.5 g.
- Carbs : 42.1 g.
- Sugar : 0 g.
- Fiber : 34.4 g.
- Fat : 30.7 g.
- Saturated : 3.33 g.
- Monounsaturated : 2.31 g.
- Polyunsaturated : 23.67 g.
- Omega-3 : 17.83 g.
- Omega-6 : 5.84 g.
- Trans fat : 0.14 g.
- Cholesterol : 0 mg.
- Sodium : 16 mg.
- Potassium : 407 mg.
- Total Carbohydrate :42 g.
- Dietary fiber : 34 g.
- Protein : 17 g.
- Vitamin A : 1%.
- Vitamin C : 2%.
- Calcium : 63% .
- Iron : 42%.
- Vitamin B-12 : 0%.
- Magnesium : 83%.
Available Types of chia seeds
1) Ground or milled chia.
2) White chia.
3) Pre-hydrated chia.
Side effects of Chia Seeds
- Gastrointestinal issues.
- Affect in Blood Sugar.
- Low Blood Pressure/Bleeding.
- Potential Effects on Pregnant Women.
Chia seeds experience stomach discomfort when consuming chia seeds, especially in large amounts, due to the high fiber content. As with any food, eat in moderation and always drink plenty of water.
There are very few side effects associated with chia seeds. There has been some conflicting research about the effect of chia seeds on prostate cancer, however. A study done with ALA and prostate cancer showed that this fatty acid could increase the risk of prostate cancer, but the study was later shown to have some bias.