Chia seeds are among the healthiest foods on the planet. These superfood are loaded with nutrients that can have important benefits for your body and brain. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes. Here are 8 health benefits of chia seeds that are supported by human studies.
1. Loaded with Anti-Oxidants : Chia seeds have high content of anti oxidants. antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer. getting antioxidants from foods can have positive effects on health.
2. Protein : Chia seeds contain a decent amount of protein. By weight, they are about 14% protein, which is very high compared to most plants. Chia seeds really are an excellent protein source, especially for people who are vegan, this can also be a good alternative for eggs. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them.
3. Fibre : Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
4. Bone nutrients : Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.
5. Loose weight : One of the characteristics that make chia so unique is that it can absorb up to 10X its own weight in water. Because of this, chia seeds/water can prolong hydration and improve nutrient absorption of electrolytes. This also slows digestion and keeps you feeling fuller longer reducing sugar cravings. Chia seeds are also high in zinc, and help your body increase leptin. It also improves stamina and endurance, making chia a great source of nutrition if you are looking to get in shape.
6. Blood sugar : The unique blend of both soluble and insoluble fibre and good quality protein in chia seeds slow down the rate at which complex carbohydrates are digested. This is helpful for people with Type 2 diabetes to keep the glucose in their blood at proper levels. In addition, chia seeds can even help reduce fat and cholesterol in the blood, thus reducing the risk of cardiovascular problems.
7. Gluten free : Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
8. Egg Replacer : The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
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