Chia seeds, derived from the Salvia hispanica plant, have been recognized for their nutritional value over the years. These tiny black or white seeds, native to Central America, were a staple in the diets of the Aztecs and Mayans. Currently, their health benefits are widely acknowledged.
Nutritionally Holistic
Chia seeds are stacked with essential nutrients. A single ounce (28 grams) of chia seeds provides significant amounts of fiber, protein, omega-3 fatty acids, antioxidants, and various vitamins and minerals. These nutrients contribute to numerous health benefits, making chia seeds a valuable addition to any diet.
High Fibre Content
Chia Seeds are known for being extremely rich in fibre. It contains approximately 9.8 grams of dietary fiber, which aids in digestive health by softening stool and promoting regular bowel movements. Its fiber content also helps in lowering LDL cholesterol and triglyceride levels while increasing heart-protective HDL cholesterol. Consuming fiber has been associated with a decreased risk of coronary heart disease, type 2 diabetes, and several types of cancer.
Omega-3 Fatty Acids
Chia seeds must be an important addition to your diet as they are rich sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). Since the body cannot produce ALA, it must be obtained through diet. Omega-3 fatty acids are highly beneficial for better cognitive function, and heart health, and also help in reducing inflammation. Regular consumption of ALA has been linked to a decreased risk of heart disease, enhancing overall cardiovascular health.
Good Protein Source
Chia seeds are rich in protein, containing all nine essential amino acids. The protein in chia seeds helps stabilize blood sugar levels, providing a steady source of energy and aiding in muscle repair and growth. Additionally, chia seeds can be included in so many delectable ways in the diet!
Antioxidant Properties
The high antioxidant content in chia seeds, including tocopherols, phytosterols, carotenoids, and polyphenolic compounds, helps protect the body from oxidative stress and damage caused by free radicals. These may reduce the risk of chronic diseases such as inflammation, diabetes, cancer, heart disease, and Alzheimer's disease.
Weight Management
Fibre and protein combined in chia seeds can also be of great help in weight management. It increases feelings of fullness, reducing overall appetite and calorie intake. The protein further supports this by providing a sustained energy source and reducing hunger.
Improved Heart Health
Regular consumption of chia seeds may lower the risk of heart disease. The soluble fiber in chia seeds helps lower total and LDL cholesterol levels, while the omega-3 fatty acids reduce triglyceride levels and oxidative stress.
