Chia seeds have high antioxidant content, helps to prevent diabetes and weight loss, good for bones and teeth, support optimum blood lipid levels, improves sleep, increases energy and metabolism regulate blood sugar levels.
Chia seeds belong to the scientific family of the plant Salvia Hispanica. Recent scientific research has shed light on the many benefits of Chia seeds, although historically Aztecs and Mayans have used them as a part of their regular diet.
Although the seed itself is tiny, it is packed with useful nutrients. It is packed with fiber, protein, fat, Calcium, Magnesium, Manganese and Phosphorus, vitamin B1, B2, B3 and Potassium. What’s even better- Chia seeds contain very little calories, namely101 calories per ounce (28 grams). They are also a whole-grain food and are organically grown, free of gluten.
In this article:
7 Amazing Health Benefits of Chia Seed Drink
Chia Seeds Have a High Antioxidant Content
In a journal published in the Journal of the American Chemists Society, Chia seeds have an extremely high level of antioxidant content. Antioxidants are important that counter the production of free radicals whose unchecked multiplication can harm cell molecules and lead to aging and diseases like cancer and complications of the heart.
Chia Seeds Help with Weight Loss
There is no single answer to weight loss, but Chia seeds stimulate the process because they help you to feel you have a full stomach by expanding in your stomach. They are rich in protein and low on calories, so they promote satiation in diet and increase the chances of weight loss. For weight loss, add two full spoons of whole Chia seeds to a glass of water and stir well. Let the seed soak in water for some time. Consume this once daily for best results.
Regulate Blood Sugar Levels and Help Prevent Diabetes
A research report from the United States Department of agriculture shows Chia seeds are good for diabetes treatment because they reduce blood sugar levels. The omega-3 fatty acid content also aids in diabetes treatment. The gelatinous covering of Chia seeds can prevent sudden fall or rise of the blood sugar level. It is also rich in Manganese and Magnesium, both of which are minerals that help in the treatment of diabetes. Chia seeds improve insulin sensitivity and blood sugar levels are stabilized right after having meals.
Good for Bones and Teeth
Chia seeds are rich in calcium, hence they improve skeletal health and bone density structure. Manganese aids in bone strength and teeth strength. Phosphorus and antioxidants can protect our teeth from damage and infections. The rich nutrient content improves the gum strength as well. Chia seeds can improve skin health. Omega 3 fatty acids are present in abundance in Chia seeds. They increase the efficiency of blood circulation and reduce the chances of dryness and inflammation of the skin. Omega 3 fatty acids also protect our skin from UV radiation, the excess of which could even lead to skin cancer. The anti-oxidant properties improve skin health by nourishing it and prevents sagging of skin, aging signs and wrinkles, leaving you with beautiful youthful skin.
Chia Seeds Increase Energy and Metabolism
The high content of B vitamins, zinc, iron, phosphorus, and magnesium all increase the energetic feeling in our body. Chia seeds are a good addition to all smoothies, so you can enjoy a refreshing energy drink by adding them to the smoothie you prefer. A scientific study published by the University of New Hampshire shows the link between boosted metabolism and consumption of Chia seeds. The omega 3 fatty acid content and protein provide workout fuel to the body as well.
Chia Seeds Support Optimum Blood Lipid Levels
The omega-3 fatty acids help to reduce bad cholesterol level in the blood which prevent coronary heart diseases. A scientific report published by the Academy of Nutrition and Dietetics shows that adding Chia seeds to one’s diet can keep maintaining a healthy and balanced cholesterol level. Chia seeds enhance heart health and reduce triglycerides, which are a type of fat present in the blood. Chia seeds have been found useful in treating dyslipidemia, which is a metabolic disorder that is caused due to an abnormal amount of cholesterol in the blood. Chia seeds have increased the levels of HDL or good cholesterol.
Chia seeds help one to maintain a well-rested body by establishing a good sleeping schedule. Two hormones control our sleeping duration and sleeping cycle- serotonin and melatonin. These hormones are further produced by tryptophan which Chia seeds contain in a high amount. Thus Chia seeds help is to maintain good sleep and relax.
Do Chia Seeds have Side Effects?
Like anything you consume, Chia seeds have side effects too like constipation and difficulty in passing stool, which can be helped by adding any medicine to aid your digestive system.
Can Chia Seeds be Consumed During Pregnancy?
Chia seeds can be consumed during pregnancy as the pregnant mother requires enough nutrients for her child as well as herself. A single serving can fulfill up to 15% of daily fiber requirements and reduce the chances of complications due to high blood pressure and cholesterol.
How to Eat Chia Seeds?
Chia seeds can be eaten in powdered form, by soaking them in any liquid, and as whole seeds. Soaking them overnight in water maximizes the health benefits, but the powdered form is easier to add in most recipes. Whole seeds can be added to smoothies or oatmeal bowls.
Chia Seeds Recipe
Chia Seed Pudding
To make this mix 1/3 cup of white Chia seeds, 1 and 1/2 cups of milk, 2 tablespoons of maple syrup (or honey), 1/2 teaspoon of pure vanilla extract in a jar and shake vigorously. Keep aside for 4 hours. It will expand and become a pudding with a thick consistency. Add fruits, nuts or other items as you please before serving. Other popular recipes include blueberry Chia seed smoothie, bread, pancakes, oatmeal bowls, and desserts.