Chia seeds, even though they are tiny, are full of important nutrients. They are a rich source of omega-3 fatty acids, antioxidants, fiber, iron, and calcium.Omega-3 fatty acids help increase the so-called “good” HDL cholesterol that prevents the chances of getting a heart attack and stroke. You can eat chia seeds in their raw or cooked form, but they should be soaked before eating and mixed with other food. Let us look into the health benefits of chia seeds.
For long Plant-based foods have been said to lower the risk of many health conditions, such as obesity, diabetes, and heart disease. They also seem to improve complexion, boost energy, and help reduce weight.
One study suggested that men below 50 years of age should include 30.8 grams (g) of fiber per day in their diet, and women below 50 years should daily consume 25.2 g. For people above 50 years of age, the daily recommendation for men is 28 g of fiber, and for women, it is 22.4 g per day. One ounce of chia seeds gives 10 grams of fiber, nearly half of what is recommended for daily consumption for a woman 50 years of age and more.
Fiber-rich foods are generally low in calories and help people feel satiated. A diet rich in fiber is said to help in weight loss. One tablespoon of fiber contains almost 5 grams of fiber. Moreover, their good composition of omega-3-fatty acids and alpha-linoleic acid also aids in weight loss. You can also mix the seed in water and consume the gel. This makes digestion slower and reduces appetite.
An increase in fiber intake helps lower blood pressure and cholesterol levels. Another study has shown that dietary fiber may help regulate the immune system and reduce inflammation. Doing so decreases the risk of conditions related to inflammation such as heart disease, diabetes, obesity, and cancer.
A recent study suggests that chia seeds may possess the ability to convert glucose into a carbohydrate. This could be beneficial to people with type 2 diabetes.
High-fiber diets are linked to help lower the risk of getting diabetes, and a high-fiber diet also helps to regulate the blood sugar level. Several other studies concluded that diets containing 14 grams of fiber for every 1,000 calories help reduce the risk of coronary heart disease and type 2 diabetes to a large extent.
A diet containing the necessary amount of fiber prevents constipation and keeps the digestive system healthy. Regular bowel movements are important for the elimination of waste products and toxins from the body.
Research suggests that omega-3s can reduce the risk for a blood clot in the heart and irregular heartbeat, conditions that cause heart attack, stroke, and even death.
Omega-3s may also reduce LDL, cholesterol, and triglyceride levels, lessen atherosclerotic plaque, improve endothelial function, and may also help to lower blood pressure.
Thus we see that the innumerable benefits of chia seeds. You must try and include chia seeds good for health in your daily diet.