Don’t get surprised by the size of this superfood class but it’s not a new player in the market. They are highly dense with nutrients and provide amazing sustainable energy. So high in their nutritional value that they were even used as currency. Aztec (Mexico) warriors used to eat a spoonful of chia seeds and they could sustain for 24 hours with high energy and endurance.
Nutritional Value of chia Seeds
Chia is a rich source of fiber, protein, omega-3 fats, minerals and vitamins.
- 4.4 g of protein (9% RDV)
- 42% of your daily recommended amount of fiber (11g)
- 30% of your daily recommended manganese
- 7% Zinc (1.0 mg)
- 3% Copper (0.1 mg)
- 27% of your daily recommended phosphorus (256g)
- 18% of your daily recommended calcium (77mg)
- 4915 mg of omega-3 fatty acids
- 1620 mg of omega-6 fatty acids
7 Health benefits of Chia Seeds
1. Weight Loss
No wonder celebrities like Taylor Swift and Gwyneth Paltrow are resorting to Chia seeds for weight loss. When you eat chia seeds they swell in your stomach, reduce hunger and fill up for hours. It has a unique characteristic of absorbing up to 10X its own weight in water.
2. Digestion and Constipation Health
According to the American Dietetic Association, one serving can provide the recommended Daily fiber intake. Two important fiber soluble and insoluble which are present in the seeds can keep your digestive system on track and fight constipation.
3. Cardiovascular health
There is no doubt that omega-3 found in seeds may help reduce inflammation, which in turn could lower the risk of things like heart attack and stroke. Due to limited Research on chia seeds interaction and cardiovascular health, Patients on blood pressure medication should take chia seeds cautiously.
PATIENTS ON BLOOD THINNERS SHOULD NOT TAKE CHIA SEEDS.
4. Blood Sugar / Diabetes
These seeds regulate blood sugar levels because of its ability to slow down digestion. A recent study natural treatment for type-2 diabetes when exposed to liquids-can also prevent blood sugar spikes.
5. Workout Enhancer
Chia seeds are natural workout enhancer for sustained energy and maintaining hydration levels in your body. Having chia before the workout can help provide fat for fuel after the carbs are burned off.
6. Strong Bone
Studies show that recommended intake of chia seeds with regular exercise helps increase bone density. Chia contains 18 percent of the recommended daily intake of calcium, which is essential for oral and bone health, an essential factor in preventing osteoporosis.
7. High in Protein
The best part of Chia seeds if you are a Gym junkie or require high protein food in your daily diet is Chia seeds they are “High in Protein”. Chia seeds are all natural not chemically processed as compared to Protein bars and powder. This super seed is great to consume for those trying to put on lean muscle, burn fat, and balance blood sugar levels.
What people also ask?
Where do Chia Seeds come From?
- Chia seeds appear to have originated in Mexico and comes from Salvia hispanica, an herbaceous plant in the mint family.
Apart from their benefits, Are there any side effects of Eating Chia Seeds.
- Some people may be allergic to the Seeds.
- Due to high fiber content in Chia Seeds, some people may experience stomach discomfort.
- Patients on blood thinners should Avoid taking chia seeds.
What is the difference between White and Black Chia Seeds
- According to the Dr. Wayne Coates of the university of Arizona, there is no nutritional difference between the White and Black Chia Seeds. The Only difference would depend on upon where the plants were grown.
What is the recommended dietary intake of Chia Seeds.
- According to Cleveland Clinic, A dose of 2 tablespoons, equivalent to 15 grams, contains 3000 mg omega-3 fatty acids and 5 grams fiber.
- A dose of 1 tablespoon daily is recommended for children between the ages of 4 1/2 and 18.
How to eat Chia Seeds
- The most common way to eat chia seeds raw is to sprinkle them on Yoghurt, Smoothies, Coconut Chia Pudding or Chia muffins.