health and fitness

 

                       Benefits of chia seeds

Fiber, which lowers cholesterol, fortifies the heart, and helps the digestive system, is abundant in chia seeds. Fiber can aid in weight loss and lower your risk of heart disease and diabetes since it takes longer to digest and keeps you feeling fuller for longer. Despite their small size, chia seeds are highly nutrient-rich. These seeds have long been hailed for their health advantages and were a mainstay of the diets of the ancient Maya and Aztec cultures.

Chia seeds include minerals that may strengthen bones, support heart health, and enhance blood sugar regulation. Furthermore, chia seeds are adaptable and suitable for a wide range of dishes. , I enjoy their gel-like consistency when combined with a liquid to make chia pudding.

Advantages of chia seeds for health

Nutrient-rich chia seeds may provide a host of health advantages. These include lowering blood pressure, and cholesterol, promoting digestive health, helping with weight management, reducing inflammation, assisting in the control of diabetes, guarding against chronic illness, and enhancing anxiety and depression.

Chia seeds can make you feel fuller and reduce your appetite and calorie intake since they digest into a gel-like material in the stomach.

 

 

1. Extremely nourishing

Chia seeds are small, white, or black seeds derived from Salvia hispanica L.

Historically, the Aztec and Mayan civilizations used the seeds for religious rites, cosmetics, and medicine. They were also used in their meals. Nowadays, chia seeds are enjoyed by people everywhere. Chia seeds were considered extremely nourishing by ancient cultures, and modern science supports this perspective. Indeed, a single ounce (oz), equivalent to 28 grams (g) or two teaspoons (tbsp), of chia seeds has the following calories: 138

• Fat: 8.7 g; protein: 4.7 g

• 5 g of alpha-linolenic acid (ALA); 11.9 g of carbohydrates; 9.8 g of fiber; 14% of the daily value (DV) for calcium; and 12% of the DV for iron

• Magnesium: 2/3 of the Daily Value

• 20% of the DV is phosphorus.

Zinc: 12 percent of the DV

• 15% of the DV for vitamin B1, or thiamine

• Niacin (vitamin B3): 16% of the DV

Considering that this nutritional profile is for a single serving of only approximately two teaspoons, it is rather impressive.

 

2 Might potentially counteract free radicals

 

Chia seeds include antioxidants that can aid in the body's defense against free radicals. Free radicals harm cells and induce oxidative stress.  Eating a diet rich in antioxidant-rich foods may help reduce your risk of heart disease, cognitive decline, and some cancers, among other health issues linked to free radical damage.

Several of these antioxidants include the following benefits: improved heart health; quercetin; kaempferol; chlorogenic acid; and caffeineic acid; Quercetin, an antioxidant found in chia seeds, can lower your risk of heart disease and other illnesses. The seeds also have a high fiber content, which can help lower high blood pressure and lower your risk of heart disease.

 

 

3 Enhanced blood sugar regulation

 

 People must maintain healthy blood sugar levels for optimal health. Research on animals has shown that chia seeds can lower insulin resistance and enhance blood sugar regulation, two major risk factors for metabolic syndrome, type 2 diabetes, and heart disease. Studies on people have shown that chia seed-based bread lowers blood sugar response when compared to regular breads.

 

4 Reduced arterial pressure

One of the main risk factors for chronic illnesses like heart disease is high blood pressure. It has been discovered that chia flour and seeds can both lower blood pressure in those with pre-existing elevated levels.

 

5 Might Enhance Your Digestion

With just two tablespoons, chia seeds provide ten grams of dietary fiber. According to studies, fiber can improve gut health, stimulate regular bowel movements, and strengthen the immune system to support good digestion.2.

The fiber known as mucilage, which gives chia seeds their gel-like consistency when soaked in water, can reduce blood sugar spikes, promote satiety, and slow down digestion.

According to registered dietitian and nutrition writer Brittany Lubeck, RD, chia seeds are a great source of soluble fiber, which is crucial for a healthy digestive system. Constipation may be avoided by soluble fiber, which helps give stools more volume.

 

6 Potentially Reduce Inflammation

Chia seeds contain omega-3 fatty acids, such as alpha-linolenic acid (ALA), which may have anti-inflammatory properties according to a study. These omega-3a  fatty acids have the potential to lower inflammation in the body, which has been connected to a number several chronic illnesses, including diabetes, heart disease, and some forms of cancer.

According to Lubeck, "a few plant-based foods, including chia seeds, contain omega-3 fatty acids like ALA." "ALA is essential for the health of your nervous system and has anti-inflammatory properties."

7 Encourages Fullness

Consuming foods high in protein and fiber, such as chia seeds, is a great approach to promoting satiety and healthy weight loss.

Both fiber and protein aid in slowing down the digestive process, which reduces the risk of blood sugar surges after meals and heightens feelings of fullness. Eating less calories and choosing more filling foods, like chia seeds, may help reduce hunger and promote weight loss

In a 2017 study with 24 participants, it was discovered that on days when they ate yogurt containing 7 grams or 14 grams of chia seeds, the individuals reported considerably reduced hunger and higher satiety scores than when they ingested yogurt without chia seeds. Additionally, the researchers discovered that when participants drank yogurt with chia seeds added as opposed to yogurt without chia seeds, their calorie intake was much lower.

According to these results, incorporating chia seeds into a nutritious diet may aid in supporting weight loss initiatives.