Chia Seeds – 10 Incredible Benefits
After recently discovering these incredible seeds and learning of their health benefits I’ve become hooked and have been looking for ways to integrate them in my diet as much as possible. I use them in smoothies and tossed over salads whenever possible.
Here are 10 incredible reasons to eat chia seeds:
1. Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fibre, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fibre per day.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fibre and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
(In my Berry Blast Juice I mentioned how I make my chia seed gel (aka soaked chia seeds) Here’s a vid showing you how – I do it just like this except I mix it into my own fresh juices. Plus a cup of chia seeds gel can last in the fridge for unto 5 days.)
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
7. Egg Substitute
The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
8. Can Be Digested Whole
Unlike flaxseeds, which are also high in omega-3 fatty acids, fibre and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.
10. Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
So, guys, go grab yourself some chia seeds and enjoy!
Love ya x