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Chia Seeds 8 Powerful Health Benefits & Important Facts

Chia Seeds 8 Powerful Health Benefits & Important Facts

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Chia seeds are oval and gray with black and white spots. Chia seeds have become one of the most popular superfoods in the health community. They’re easy to digest when prepared properly and a very versatile ingredient that adds easily to recipes. Plus, chia seeds benefits are plentiful.

There is evidence the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala, and they are cultivated commercially throughout Central and South America.

Botanical Name: Salvia hispanica

Chia seeds can be eaten raw or prepared in a number of dishes. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. The seeds are not the only important part of the chia plant; the sprouts also are edible. Try adding them to salads, sandwiches and other dishes.

Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.

Nutritional Profile

Chia seeds Nutrition Facts - Drlogy


Health Benefits


Stronger bones and teeth

Chia seeds are rich sources of calcium. Calcium is basic in bone health and helps maintain bone strength and mass. also rich in manganese, both are crucial for maintaining strong bones and teeth.

Chia also contains boron, which is another crucial nutrient for bone health. Boron helps metabolize calcium, magnesium, manganese, and phosphorus for the healthy growth of bones and muscles.

Chia seed contains so many antioxidants that can protect your teeth from damage. With chia seeds having calcium, phosphorus, vitamin A and zinc, It will help your teeth. Calcium is the building block of your teeth and necessary for tooth health. Zinc detains tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

A review suggested that increased intake of calcium-rich foods, like chia seeds, can improve bone health.

MAIN THING: Minerals, Vitamin A and antioxidants found in chia seed that responsible for maintaining strong bones and teeth.

Fight breast and cervical cancer

Chia seeds are rich in alpha lipoic acid (or ALA), which is an omega-3 fatty acid. ALA limited the growth of cancer cells in both breast and cervical cancers.

Chia seeds have high antioxidant content, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer.

Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells. Thus, chia seeds are cancer-fighting foods, yet other one of the amazing chia seeds benefits you can get when you consume them.
Another study has shown that dietary fiber may play a role in regulating the immune system and inflammation that reduce the risk of inflammation-related conditions such as cancer, obesity and more.

MAIN THINGLipoic acid, High dietary fibers and high antioxidants in chia seeds prevent the growth of cancer cells.

Improve digestion

Chia seed is a good source of dietary fibers which plays a very important role in keeping our digestive system healthy and for providing relief from constipation by regulating the bowel movement and ensures the smooth elimination of waste out of the body. In this way, dietary fibers help in providing relief from constipation and reduce the risk of various gastric problems like heartburn, indigestion, acidity, etc.

MAIN THING: Required amount of Dietary fibers in chia seeds gives you healthy Digestive system

Weight loss

Chia seeds are high in fiber, help to feel full for longer, that shown to help with weight loss.

Chia seeds are a great source of protein. A high protein intake lowers appetite and has been shown to reduce obsessive. Protein is the most weight loss friendly macronutrient and can drastically commute appetite and cravings

A review, concludes that there are few data to suggest the use of chia seeds for weight loss.

MAIN THING: A high fiber and protein content in chia seeds helps in Weight loss.

Heart disease

Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb fat-soluble vitamins A, D, E and K. and also high in fiber, protein, and omega-3s, they may reduce your risk of heart disease.

Omega-3s work to keep safe the heart by lowering blood pressure, bad cholesterol and inflammation. Increased fiber intake has been shown to lower blood pressure and cholesterol levels.

Many studies on rats have shown that chia seeds can lower triglycerides, inflammation, insulin resistance, and belly fat and raise “good “ HDL cholesterol. Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health.

MAIN THING: linoleic acid, fiber, protein, and Omega- 3s in the chia seed reduced the risk of heart disease by lowering blood pressure, bad cholesterol and inflammation.

Reduce Inflammation

A localized reaction that produces redness, warmth, swelling, and pain as a result of infection, irritation or injury called Inflammation which helps to protect against the various viruses, bacteria, and other infectious agents. The presence of omega-3s, fiber, and protein in chia seed that reduced the inflammatory marker hs-CRP make chia seeds one of the best anti-inflammatory foods. The anti-inflammatory properties of chia seeds can also aid in the treatment of arthritis and lower the risk of heart disease and cancer.

MAIN THING: Anti-inflammatory property of chia seed that helps to lower the risk of inflammatory conditions like arthritis, heart disease, and cancer

Control Diabetes

High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes.

Chia seeds are rich in alpha-linolenic acid and fiber can help to completely prevent the onset of dyslipidemia and insulin resistance, which are two factors in the development of diabetes.

As discussed, chia seed has High-fiber content, which is associated with a lower risk of developing diabetes.

Based on a review of findings from several large studies, found that diets with high fiber associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Animal studies have found that chia seeds contain fibers and linolenic acid may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.

MAIN THING: Chia seeds can help in managing diabetes due to the presence of alpha-linoleic acid and fiber.

Skin and Aging

Chia seeds benefits include promoting healthy skin and reducing signs of aging because it contains two times higher natural phenolic (antioxidants) concentration and the antioxidant activity was shown to stop up to 70% of free radical activity.

Antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can stop premature skin aging due to inflammation and free radical damage.

MAIN THING: Various antioxidants present in chia seeds helps to prevent premature skin aging and gives you healthy skin.

Safety Profile

Chia is possibly safe.


Special precaution & warning

Pregnancy and breastfeeding: No information. Avoid use for safety.

Prostate cancer: Avoid eating large amounts of chia because alpha-linolenic acid in the diet might increase the chance of prostate cancer.

Selection and Storage


Selection

Select the chia seeds according to the good size. The shell should be dark and shiny and should not give in to pressure. 

Storage

Keep the chia seeds in a glass or plastic storage container with a tight-fitting lid. The flour may be stored in a cool, dry place such as a pantry, or in the refrigerator. Chia flour, like chia seeds may be stored for months without going rancid.
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