Eat Chia Seeds Every Day And Your Body Will Thank You
Chia seed comes from the Salvia hispanica plant, a mint plant. This plant is widely grown in Mexico
and South America. However, packaged chia seed products are now commonly found in Indonesia
and have become one of the favorite organic foods for many people.
Despite its small size, the benefits of chia seeds for the health of the body are so great. Among
organic food lovers, these seeds are routinely consumed as a mixture of various types of food.
In today’s video, we will share with you the 12 best health benefits of eating chia seeds.
#1. SUPPORT WEIGHT LOSS
The high fiber content in chia seeds is known to provide a longer full effect. So it is suitable
for consumption for those on a diet to lose weight. In addition, the protein content in chia
seeds is also well known to suppress appetite. This benefit is also supported by a study
involving several obese people. The study results revealed that obese people who consumed chia seeds
for six months saw a slight decrease in weight. However, consuming chia seeds alone is not enough
to get the weight you want. It would help if you accompanied it with a healthy lifestyle,
such as controlling calorie intake, exercising regularly, and getting enough rest.
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#2. MAINTAIN BONE HEALTH
Chia seeds’ protein content and minerals, such as calcium, manganese, magnesium, and phosphorus,
are suitable for maintaining bone health and preventing osteoporosis (a medical
condition in which the bones become fragile and brittle due to loss of tissue). In addition,
chia seeds can also be a good source of calcium for those on a vegetarian diet.
Chia seeds contain high phosphorus, calcium, magnesium, and protein levels. The content
of these nutrients has a vital role in maintaining the health of your bones.
The calcium content in chia seeds is considered higher when compared to various dairy products.
Therefore, if you want to maintain bone health from an early age,
chia seeds are the right choice of healthy food for consumption.
#3. IMPROVE HEART HEALTH
Chia seeds contain protein, fiber, antioxidants, and good fats that are good for heart health.
A study also shows that the consumption of chia seeds can protect the heart from the hardening
of the arteries and heart disease. However, this effect is not solely from consuming chia seeds
but also from living a healthy lifestyle. A study published in the journal Plant Foods
for Human Nutrition in 2014 stated that chia seeds benefit from lowering blood pressure.
It is, in particular, effective in people who already have high blood pressure.
Yes, the fiber, protein, and omega-3 fatty acids in chia seeds benefit from lowering high blood
pressure. Hypertension is a risk factor for heart disease. Ingesting chia seeds can also
reduce the risk of developing the disease. Animal studies show that chia seeds may also help address
several other risk factors. These include lowering triglyceride levels in the blood,
overcoming inflammation, insulin resistance, and reducing fat in the abdominal area.
#4. REGULATE BLOOD SUGAR LEVELS
High blood sugar levels are a typical symptom of untreated type 2 diabetes. Constantly high fasting
blood sugar levels are linked to an increased risk of several chronic diseases, including
heart disease. Temporary increases in blood sugar levels after meals can also have adverse
health effects if excessively high regularly. Animal studies have shown that chia seeds can
improve insulin sensitivity and blood sugar control and stabilize blood sugar levels
after meals. Some human studies support this by showing that eating bread that contains chia seeds
lowers the spike in blood sugar after you eat it compared to bread without chia seeds.
#5. PREVENT CELL DAMAGE
Chia seeds are foods that are rich in antioxidants.
Antioxidants are known to fight free radicals in the body that can cause oxidative stress.
If it occurs continuously, oxidative stress can cause damage to cell molecules
and accelerate aging. Not only that, but oxidative stress also enkindles cancer.
Therefore, the antioxidant content in chia seeds has the merit of preventing cell damage,
so you can also control the aging process from being too fast and the risk of cancer.
#6. CHIA SEEDS ARE GOOD FOR YOUR BRAIN.
A 2018 study published in the Global Journal of Health Science separated German college
students into a control group and a group that consumed 5 grams of chia seeds daily for 21 days.
Researchers found that those who ate chia seeds performed outstandingly
better on an academic test than the control group.
Coincidence? A total of 34,600 college students engaged in this study, so probably not.
My prediction would be on the omega-3 boost their brains got.
Why? Omega-3 fats, like the ALA in chia seeds, are helpful for brain function and improved cognition.
#7. REDUCE CHRONIC INFLAMMATION
Inflammation is your body’s normal reaction to infection or injury.
One example is reddened and swollen skin. While inflammation helps your body heal and fight off
bacteria, viruses, or other infectious agents, it can sometimes cause damage.
Chronic inflammation can increase the risk for cancer and other diseases. Chronic inflammation
often has no visible signs but can be assessed by measuring inflammation markers in your blood.
Various unhealthy lifestyle habits increase the risk of chronic inflammation, including smoking,
lack of exercise, or a poor diet. On the other hand, certain healthy foods can reduce blood
levels of inflammatory markers. A study conducted for three months in 20 people with diabetes
showed that consuming 37 grams of chia seeds daily can reduce inflammation by about 40%.
#8. CHIA SEEDS ARE HIGH IN PROTEIN
Protein is one of the first nutrients that comes to mind when thinking of any nut or
seed - and chia seeds are no exception. Chia seeds are considered unprocessed whole grains,
which contain all the components of the grain. With a protein content of 18.9%, they’re a great
source of plant-based protein. They also contain all nine essential amino acids (protein building
blocks) - those that we have to get from food because our body cannot produce them itself.
Protein is an indispensable nutrient for muscle growth and recovery and has also been shown to aid
in weight loss, fat loss, and weight maintenance. Protein slows digestion and keeps food in our
stomachs longer, making us feel happier reducing the likelihood of consuming too many calories.
#9. IMPROVE SKIN HYDRATION
The proteins found in these seeds allow the skin to benefit from better regeneration.
This is because of their effects on cell reconstruction and tissue regeneration
(muscle and skin). Damaged tissue can therefore be repaired more easily. In addition, and thanks
to the omega-3 contained in the seeds, proteins soften the skin and give it better elasticity.
People who suffer from skin irritations may turn to chia seeds and incorporate them into
their diet more often. The fatty oil they contain can also be used topically to improve itchy skin.
#10. A GREAT VEGETABLE SOURCE OF IRON
Iron is an essential nutrient linked to the hemoglobin that brings oxygen
from the lungs to tissues. Without enough iron, you can have iron deficiency anemia.
Often you can meet the iron requirement in the diet with red meat and other
animal products - which, however, can be difficult for vegetarians to get enough iron.
Chia seeds are an excellent example of an excellent plant-based source of iron - even higher
than consuming liver, traditionally considered the best way to increase iron absorption. However,
chia seeds also contain phytic acid, which can decrease the absorption of all available iron.
#11. ENHANCE A GOOD MOOD
The next benefit of chia seeds is that they can improve mood, as it is known that a person’s
perspective often changes based on certain conditions. But the fact is that chia seeds
can help improve mood. So for those of you who are in a bad mood, chia seeds can be an easy choice.
Also, on the reports of some studies, chia seeds can help fight against depression.
#12. CHIA SEED IS USED AS A SUBSTITUTE FOR EGGS
If you want protein, you have some good news, but don’t take eggs! You can use chia seeds as
an alternative for eggs. Chia seeds are ideal as an egg substitute for the vegan kitchen.
Because like an egg, chia contains a lot of protein and fat,
is a binding agent and emulsifier, and can absorb a lot of moisture in the dough.
The process is simple. It would be best to have a tablespoon of chia seeds and three tablespoons
of water. Grind the chia seeds and stir them with water in a small bowl. Keep it aside for
5 minutes. You can include this in your dishes and enjoy the goodness of high-quality protein.
Chia seeds are versatile, and their benefits are unlimited. Studies suggest that regular
consumption of chia seeds can lead to a nutritional boost in minerals and vitamins.
It can also hinder inflammation, reduce the risk of heart disease, regulate your blood glucose,
and enhance weight loss, among other benefits. If you’ve not been adding chia seeds to your diet,
maybe it’s time. Besides, there are various ways to help you consume them and enjoy them.
Do you know any other chia seeds-related facts we may miss or gloss over?
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