Chia Seeds (Salvia hispanica)
Chia seeds are one of the healthiest varieties of seeds that are weight loss friendly. They are rich in fiber, protein, good fats, calcium, manganese, magnesium and phosphorus. There are a number of ways you can include Chia seeds in your diet. You can sprinkle them in your salads for that extra crunch, or you can have them as part of nuts and seeds trail mix. Another interesting way of consuming Chia seeds is by adding them into water. All you need to do is add Chia seeds into water, and consume it first thing in the morning or any other time of the day, and it will provide you with an array of health benefits.
Chia seeds are a rich source of antioxidants. These antioxidants protect sensitive fats in seeds from getting rancid. These antioxidants offer protection to the body from damage caused by free radicals.
A one-ounce (28 grams) serving of Chia seeds contains
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc,
- Vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2
Despite their tiny size, Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
- Gluten free Chia seeds are absolutely Gluten free so people sensitive to Gluten or with celiac disease can safely use Chia seeds
- Carbs in Chia Seeds are Fiber Chia seeds are rich in fiber. Almost all of the carbohydrates in Chia seeds are fiber. Consuming Chia seeds water in morning can give a boost to your digestion and improve bowel movement. A healthy digestion is an essential prerequisite to weight loss
- Weight Loss Chia seeds contain high amounts of soluble fiber. This is what enables Chia seeds to absorb 10-12 times weight in water, giving them gel-like consistency. Drinking Chia seed water can increase feeling of fullness, slow down absorption of food, thus making you eat fewer calories and aiding weight loss.
- Protein intake Chia seeds are made up of 14% protein. They also have an impressive amino acid profile. Protein is a macronutrient essential for both weight loss and build-up of muscles. Eating protein-rich foods can induce feeling of fullness and reduce calorie intake.
- High in Omega-3 Fatty Acids Chia seeds contain impressive amount of omega-3 fatty acids, alpha-linolenic acid or ALA. This makes Chia seeds good for heart health. Drinking Chia seeds water or including Chia seeds in your daily diet can reduce risk of developing heart disease.
- Bone health: Calcium, magnesium and phosphorus in Chia seeds make them great for bone health as well. Chia seeds contain 18% of daily recommended intake of calcium. They can be considered to be a great source of calcium for people who don’t consume protein.
- Blood sugar control: Chia seeds can improve insulin sensitivity and blood sugar control. Studies have shown that Chia seeds can help in stabilizing blood sugar levels after meals. People with diabetes can thus benefit from including Chia seeds in their diet.
- Reduce Chronic Inflammation High levels of inflammation are the root cause of numerous diseases in the body. A 3-month study done on 20 diabetics shows that eating 37 grams of Chia seeds every day can reduce hs-CRP like inflammatory markers by 40%. Regular intake of Chia seeds can thus be beneficial for reducing inflammation in the body.
- Great amount of Antioxidants Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer
Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet. The seeds themselves taste rather bland, so you can add them to pretty much anything. They also don’t need to be ground like flax seeds, which makes them much easier to prepare. They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes. Because of their ability to absorb both water and fat, they can be used to thicken sauces and as EGG substitutes in recipes.
They can also be mixed with WATER and turned into a gel. Adding Chia seeds to recipes will dramatically boost their nutritional value.
They do also seem to be well tolerated, but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of Chia seeds, twice per day
Chia seeds are a super food supplement that can help prevent from a variety of ailments but not a medicine specifically for any major or minor disease. People suffering from any major disease may consult their physician before adding to their diet.