VARIOUS NUTRITIONAL BENEFITS OF CHIA SEEDS

 

1) Chia seeds  are known as power house and were well known to Aztecs and Mayans who lived in South America. " Chia" means strength. Chia seeds are rich in fibre, protein, fats and many minerals, Omega 3 fatty acids and Vitamins B1, B2 and B3. It is gluten-free.

2) High in antioxidant- These antioxidants protect the sensitive fats in the seeds from going rancid.
Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health
Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.

3) High in fibre- looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of "carbohydrate." However... 11 of those grams are fibre, which isn't digested by the body.
Fiber doesn't raise blood sugar, doesn't require insulin to be disposed of and therefore shouldn't count as carbphydrates/
The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food.
Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach .
This should give a feeling of fullness, slow absorption of your food and help you automatically eat fewer calories.
Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health .
Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fibre in the world.

4) Rich in protein- 
By weight, they are about 14% protein, which is very high compared to most plants.
They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them .
Protein is also the most weight loss friendly nutrient in the diet.
A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% .


5) Aids in weight loss-
The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food .
Then the protein in chia seeds could help to reduce appetite and food intake.


6) Rich in Omega 3 fatty acids-
Like flax seeds, chia seeds are very high in Omega-3 fatty acids.
In fact, chia seeds contain more Omega-3s than salmon, gram for gram. Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.  

7) For healthy bones-
Chia seeds are high in several nutrients that are important for bone health.
This includes calcium,  phosphorus, magnesium and protein.
The calcium content is particularly impressive... 18% of the RDA in a single ounce.
Gram for gram, this is higher than most dairy products.
Chia seeds may be considered an excellent source of calcium for people who don't eat dairy products.

8) Lowers Blood sugar levels-
Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spike after meals, but this needs to be confirmed in studies.
A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.

9) Can be easily incorporated in our 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 and pudding, 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 even used 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 the nutritional value.
They do also seem to be well tolerated.

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