Introduction: What are Chia Seeds?
The species is from the mint family and is native to the South and Central America and the chia seeds are derived from this plant. These small oval shaped seeds have caught the eye of many people around the world mainly due to their nutritious value. These tiny seeds of chia contain a significant proportion of nutrients that will be useful to the body in many ways. So let us explore the nutritional value and health benefits that can be society using chia seeds as a part of a diet plan.
Nutritional Profile :
Rich in Nutritional Values Chia seeds are best described as a nutrient-packed seed, that can provide a person’s body with numerous nutrients in a single serving.
| Nutrient | Amount per 28 grams (2 tablespoons) |
|---|---|
| Fiber | 11 grams |
| Protein | 4 grams |
| Fat | 9 grams (including omega-3 fatty acids) |
| Calcium | 18% of the daily value (DV) |
| Magnesium | 30% of the DV |
| Phosphorus | 27% of the DV |
Besides these, chia seeds contain other vitamins and minerals such as zinc, vitamin B1 (thiamine) and vitamin B3 (niacin). With a blend of all these nutrients, chia seeds are perfect fit for any healthy diet.
Source of Omega-3 Fatty Acids
This is presence of omega-3 fatty acids especially alpha-linolenic acid (ALA) in chia seeds can be noted as one of the many benefits. Omega-3 fatty acids are referred to as EFA’s or essential fatty acids as they cannot be synthesized in the bodily and therefore must be ingested. Omega-3s are proven highly important for the heart functioning, as they manage inflammation, cholesterol level, and brain work.
That being said, chia seeds are not a good source of EPA or DHA (which are the active forms found in fish), but the ALA may still also be useful in a person’s diet. For those who do not take fish, chia seeds are good plant Omega-3 food sources to consider taking.
High Source of Antioxidants Chia seeds contain antioxidants compounds that assist in shielding of the body from harm causing free radicals. Antioxidant is a series of molecules which are highly reactive with other chemical particles; they neutralize the free radicals that cause oxidative stress, which is identified with aging besides other diseases such as cancer and heart disease. Oxidants present in the chia seeds are said to counter these free radicals and prevent their destruction consequently benefiting the body.
Improves the Health and Order of the Digestive System
Chia seeds are a good source of fiber as they contain 10g of fiber in a two tablespoon serving of seeds. This makes them among the richest dietary fiber in plant based foods that many people consume daily. Fiber is very powerful in maintaining good health of the digestive system since it assists in passage of stools and prevents constipation.
Chia seeds swell the moment they come in contact with water or any other liquid and gel extensively. This assists both in the bulk formation, to facilitate the passing of such matter and also in ensuring that there are no complications along the process. Moreover, the high amount of fibre assists in feeding the friendly bacteria in your stomach, which improves the flora.
Aids in the Control of Weight and Hunger
In conclusion it is useful to add that if you are concerned about your overweight or are trying not to overeat chia seeds might help you. Fiber and their capacity to swell when wet suggests that chia seeds can fill your stomach with a sense of bulk. This makes you feel full for longer duration’s which will help decrease the overall consumption of calories.
Protein content in chia seeds are also responsible for decreasing the levels of hunger and appetite. This is shocking given that protein is renowned for its ability to help one feel full, thus making it possible for chia seeds lacking the protein found in animal products to be equally helpful to anybody who consumed it in moderation.
It has a role in caring for the heart and blood pressure regulation.
In the following points, you will get to know about how chia seeds are good for the heart? Its fiber omega 3 fatty acid and antioxidants all serve to minimize the risk of heart diseases. Many researches have demonstrated that taking fiber enriched diets can reduce the cholesterol levels in the blood and this is one of the causes of the heart diseases.
Omega-3 fatty acids good for the heart muscles and reduce inflammation of the heart muscles. Furthermore, the consumption of chia seeds can be beneficial in stabilising pressures in the blood. One study can make a conclusion that the intake of chia seeds can have a positive efficiency in lowering high blood pressure that is also considered to be a major cause of heart diseases.
One ingredient that can be used in a variety of recipes.
Another advantage of chia seeds is that many of those who heaps consume it do it without much effort, it is easily integrated into our diet. Having a subtle and slightly tasteless profile, they can be included in dishes without changing the flavor profiles. Here are a few simple ways to enjoy chia seeds:
- Smoothies: You can add one tablespoon of chia seeds in your morning smoothie in order to make it more nutritious.
- Yogurt: The simple awesomeness of adding chia seeds to yogurt will not only give it texture, but make it much healthier as well.
- Pudding: Prepare chia seed soup by using it as porridge soaked in milk or a milk variant at night. You can get a little of honey or fruit for that healthy dessert.
- Salads: You can add chia seeds on your salad where you need the seeds for a crisp feel.
- Baked Goods: Add chia seeds to muffins, bread or granola bars for an additional serving of fiber and other important nutrients.
When taken through the moisten process, the chia seeds have a gel-like state and are best taken with drinks or confectionery. For the ones who have appreciated the chia seeds’ crunchy feeling, dry chia seeds can be applied on dishes without prior preparation.
Conclusion: Use Chia Seeds for Health
Chia seeds are small but packed with truckloads of nutritional benefits for anyone who is integrating it in their system. A great source of fiber, protein, omega-3 fatty acids and antioxidants, they are useful for digestion, heart health, management of weight and satiety. There is also nothing complicated with the use of nuts as they can be incorporated into breakfasts, lunches and dinners as well as other recipes. You can include chia seeds in smoothies, making a basic pudding, or as a topping for salads, and this can be a tasty method of improving your health.