9 Reason Why You Shoud Eat More Chia Seeds


Chia Seeds : 9 Health Benefits and 4 Benefits
During Pregnancy. Chia seeds, originally grown in Mexico, have
long been valued for their medicinal and nutritional values. In fact, they were once even used as currency. And Aztec warriors ate chia seeds to give
them energy and endurance. To be sure, when it comes to nutrition, these
little seeds pack quite the powerful punch. Aside from energy boosts, chia seeds health
benefits include improving digestive health, treating diabetes, and protecting the heart. But there is much more this little seed can
do. There are also a couple of side effects to
consider. You’ll find chia seeds side effects stated
at the end of this article. First, let’s take a look at the health benefits
chia seeds can offer. Here are 9 chia seeds health benefits: 1. Skin and Aging. Chia seeds health benefits start with the
ability to improve your skin and ward off signs of aging. This is due to the level of antioxidants within
the chia seed. Research out of Mexico found that the seeds
have a higher level of antioxidants than first reported, in fact. The antioxidant activity was shown to stop
up to 70 percent of free radical activity. When it comes to skin health, antioxidants
help by speeding up the skin’s repair systems. Furthermore, antioxidants can prevent further
damage. 2. Digestive Health. The fiber content is also on the list of chia
seeds health benefits. In fact, chia is extremely high in fiber,
providing almost 11 grams per ounce. Just one serving can provide the daily recommended
intake. And as fiber can help your body pass stool,
this is helpful for dealing with digestive issues such as constipation. The fiber in chia can also help keep you fuller
longer, because it absorbs a good deal of water and expands in the stomach when consumed. This comes in handy when trying to lose weight—chia
can help curb your appetite. Furthermore, chia seeds health benefits for
the digestive system include promoting the growth of probiotics in the gut. Chia forms a gel in your stomach, which works
as a prebiotic, supporting the growth of good bacteria. 3. Heart Health. Chia seeds’ ability to reverse inflammation,
regulate cholesterol and lower blood pressure make it extremely beneficial to consume for
heart health. Also, by reversing oxidative stress, someone
is less likely to develop atherosclerosis when he or she regularly consumes chia seeds. Chia seeds are high in linoleic acid, a fatty
acid that helps the body absorb fat-soluble vitamins A, D, E and K. For such a tiny seed, chia is quite high in
healthy fats, boasting more omega-3s than salmon. Omega-3s work to protect the heart by lowering
blood pressure, bad cholesterol and inflammation. Inflammation can put strain on blood vessels
and cause heart disease. So by eating chia seeds, you can boost and
protect your heart thanks to the omega-3s — just another example of the amazing chia
seeds benefits available. Chia seeds health benefits extend to your
heart, as well. This is because the seeds can fight inflammation,
regulate cholesterol and lower blood pressure. These little seeds are also high in a fatty
acid called linoleic acid, which helps your body absorb fat-soluable vitamins A, D, E
and K. In fact, the omega-3 content in chia is even
higher than it is in salmon! 4. Help Treat Diabetes. Because chia seeds are rich in alpha-linolenic
acid and fiber, researchers from the University of Litoral in Argentina set out to determine
how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat
in the blood) and insulin resistance, which are two factors in the development of diabetes. Published in the British Journal of Nutrition,
this research is extremely fascinating because these scientists conducted two studies at
the same time and uncovered some profound data: The first test evaluated how healthy Wistar
rats responded to three weeks of a sucrose-rich diet in which chia seeds made up the primary
dietary source of fats. The second test took healthy rats and fed
them a sucrose-rich diet for three months so they developed dyslipidemia and insulin
resistance. Then, they fed these newly diseased rats sucrose-rich
diet and chia seeds for an additional two months. The results were astounding: During the first examination, eating chia
seeds completely prevented the onset of dyslipidemia and insulin resistance. In fact, the blood levels in these rats didn’t
change at all in spite of having 65 percent of their diets composed of sugar for three
weeks! During the second examination, after the dyslipidemic
and diabetic rats were fed chia seeds and sucrose-rich diet for two months, they completely
recovered from their conditions. The researchers also discovered that the dietary
addition of chia seeds also reduced visceral adipose tissue, a “belly fat” tissue that
affects the metabolism of the body and is a component of obesity. 5. Boost Your Energy and Metabolism . A study published in the Journal of Strength
and Conditioning concluded that consuming chia seeds enhanced exercise performance for
workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without
all the unhealthy sugar. In the study, half of the athletes drank 100
percent Gatorade, while the others consumed half Gatorade and half chia drink. The runners’ times were matched and the
half-chia group consumed far less sugar. By adding a serving of chia seeds a day, you
can help boost your metabolism and burn belly fat as well. Studies show that the addition of chia seeds
to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects
the metabolism of the body and is a component of obesity. 6. Stronger Bones. Just one ounce of chia seeds has about 18
percent of the recommended daily amount of calcium. Calcium is fundamental in bone health and
helps maintain bone strength and mass. Chia also contains boron, which is another
essential nutrient for bone health. Boron helps metabolize calcium, magnesium,
manganese and phosphorus for healthy growth of bones and muscles. 7. Build Muscle and Lose Weight. Chia seeds also rank among the top plant-based
sources of protein. This is another reason this super seed is
great to consume for those trying to put on lean muscle, burn fat and balance blood sugar
levels. Chia seeds pack a powerful antioxidant punch
to help replace some of those nutrients lost when exercising. They’re high in essential minerals like
calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin. One of the characteristics that make chia
seeds so unique is they can absorb up to 10 times their own weight in water. Because of this, chia seeds can prolong hydration
and improve nutrient absorption of electrolytes. This also slows digestion and keeps you feeling
fuller longer, reducing sugar cravings. Because chia seeds are also high in zinc,
they help your body increase leptin. Leptin is a key hormone that regulates appetite,
how your body spends energy and regulates your energy levels. It also improves stamina and endurance, making
chia a great source of nutrition if you’re looking to get in shape. 8. Fight Breast and Cervical Cancer. Chia seeds are rich in alpha lipoic acid,
which is an omega-3 fatty acid. In 2013, the Journal of Molecular Biochemistry
found that alpha lipoic acid limited the growth of cancer cells in both breast and cervical
cancers. Researchers also found that it caused cell
death of the cancer cells without harming the normal healthy cells. While more research still needs to be done
to find out the deeper implications of alpha lipoic acid on other types of cancer, this
is a great discovery for women struggling with these increasingly common types of cancer. Thus, chia seeds are cancer-fighting foods,
yet another one of the amazing chia seeds benefits you can get when you consume them. 9. Dental Health. Chia seeds health benefits include the health
of your teeth, too. With them being chock-full of calcium, phosphorus,
vitamin A, and zinc, the chia seed is a great choice when it comes to dental health. Calcium is the building block of your teeth. And zinc prevents tartar by keeping plague
form mineralizing onto your teeth. Plus, it has an antibacterial effect, which
keeps away the germs that cause bad breath. And here is 4 Chia Seeds Benefits During Pregnancy These tiny seeds pack such a nutritional punch
that expectant mothers should also consider incorporating them into their diets. Pregnancy can deplete your body of important
nutrients, and eating chia seeds can help replace those lost nutrients while providing
a much needed energy boost. Chia seeds are easy to incorporate into your
daily routine and benefit not only the mother’s health, but the baby’s development as well. Here are the top chia seeds benefits for pregnancy
and why they’re among the best superfoods for a healthy pregnancy: 1. Great Source of Omega-3s. Omega-3 fatty acids are essential for a baby’s
brain development. Most people choose to meet their daily requirements
by consuming salmon or fish oil supplements. The mercury content in fish tends to make
most pregnant women skeptical, so chia is a great alternative. For such a tiny seed, chia is quite high in
omega-3 fatty acids. Typically, nuts and seeds with high fat content
have short shelf lives before they turn rancid, but chia seeds are so rich in antioxidants
they can be kept in storage for up to four years without deterioration. 2. Replenish Lost Nutrients. Pregnancy is very taxing on the body. Chia seeds pack a powerful antioxidant punch
to help replace some of those lost nutrients. They’re high in essential minerals like
calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin. During the final three months of pregnancy,
it’s important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount
of calcium as milk. An added bonus: They also contain boron, another
critical mineral for bone health. Iron is essential to develop the red blood
cells that transport oxygen through the body. During pregnancy, increased iron intake is
necessary to accommodate the mother’s increased blood volume and for the development of the
baby’s blood. Chia seeds have shown possible effectiveness
for allergies, angina, athletic performance enhancement, cancer, coronary heart disease,
heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke and vasodilatation. Some evidence also suggests possible anticoagulant,
antioxidant and antiviral effects. 3. Slow Sugar Absorption. High blood sugar makes for a risky pregnancy. It’s been linked to complications such as
high birth weight, increase chance of C-section deliveries and preeclampsia. When consumed, chia seeds create a gelatin-like
substance in the stomach. This slows digestion and keeps blood sugar
levels stable. 4. Energy Booster. In addition to slowing sugar absorption, chia
also slows down the process of converting sugars and carbohydrates from the seeds into
energy. This slow-burning process, in combination
with the high protein content, leads to a sustained energy boost. Conclusion, Chia is quite versatile. The seeds can be eaten raw, soaked in water
to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor
and are a great addition to your morning quinoa porridge, yogurt or tossed on a salad. They can absorb up to 10 times their weight
in water so they’re a great way to thicken up soups or a smoothie. However you choose to incorporate them in
your diet, it’s best to do it gradually. Chia is high in fiber so start out with a
small amount and be sure to drink plenty of water. The recommended daily serving is one to two
tablespoons of dry seeds. Start out slow and give your body time to
adjust to the increased fiber intake. Also make sure to choose an organic brand. That way, you know you’ll get some amazing
chia seeds benefits, such as helping with skin, aging, digestive health, hearth health,
diabetes, energy, metabolism, bones, muscle, weight loss, certain cancers, dental health
and pregnancy.

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