Chia seeds have long been used as an alternative to modern day snacks and meal replacements, especially by those following the paleo diet . In recent years, it has become popular among health-conscious individuals as well, due to its many benefits. One of the main reasons chia seeds are so healthy is because they contain high amounts of fiber, protein, Omega-3 fats and antioxidants that can help improve your overall health and well-being. Not only that, but they’re also super tasty and simple to use! Here are some of the top health benefits of chia seeds...
Introduction
Chia seeds are nutrient-dense superfoods with countless health benefits. Learn all about chia seeds here. Chia seeds, also known as salvia hispanica, are among nature’s most potent superfoods. These tiny black seeds hail from South America, but have been widely cultivated in Mexico for thousands of years.
Dietary Fiber
Chia seeds are high in dietary fiber, which helps maintain regular bowel movements and helps keep your cholesterol levels in check. Fiber also slows down digestion, making you feel fuller for longer periods of time. Chia seeds contain 11 grams of fiber per 3 tablespoon serving, which is over half of a person’s daily recommended intake! Additionally, their omega-3 content aids in lowering your risk for heart disease and reduces your blood pressure. This can be attributed to their high levels of polyunsaturated fatty acids like omega-3s. A recent study published in The American Journal of Clinical Nutrition found that consuming chia seeds reduced inflammation markers as well as total triglycerides by 15 percent.
Omega-3 Fatty Acids
Like other types of seeds, chia seeds are an excellent source of heart-healthy omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation throughout your body; specifically, it's known that certain types of omega-3s can aid in lowering levels of C-reactive protein, a biomarker for systemic inflammation. A diet rich in fish (which is high in omega-3s) has been shown to lower CRP levels by as much as 30 percent when compared to people with a low intake of fish. Ultimately, increasing your intake of whole foods that are high in omega 3s is associated with decreased inflammation and chronic disease risk.
Antioxidants
Chia seeds are a nutritional powerhouse. They contain more antioxidants than blueberries, acai, pomegranates, or blackberries. Antioxidants have been shown to reduce cholesterol levels and lower your risk of heart disease. Chia seeds are an excellent source of lignans which help fight inflammation in your body that is associated with many chronic diseases like arthritis, Alzheimer’s disease, cancer and more. Chia seeds also provide you with omega-3 fatty acids which are essential for good health. Chia seeds can help reduce your cholesterol levels by as much as 20% according to some studies. This makes chia an excellent way to improve overall heart health for both men and women alike.
Protein
Chia seeds are a great source of complete protein. One ounce (28 grams) of chia seeds contains approximately 9 grams of protein, which is as much as an egg or nearly as much as a glass of milk. Chia seeds also contain all 20 amino acids, including 8 essential amino acids (the ones that your body can’t produce on its own). This makes chia seeds one of only a few plant-based foods to contain all 20 amino acids. And because they contain each amino acid in proper balance, they are considered to be a complete protein.
Calcium
Chia seeds are one of nature’s best sources of calcium. They contain 11 percent more calcium than milk per 100-gram serving. Calcium is an essential mineral that helps you build healthy bones, it keeps your muscles working well, and it also plays a role in blood clotting and promoting muscle contractions—including those of your heart. And unlike some other plant-based foods (like spinach), chia seeds have very little oxalic acid. So if you consume them with food or as part of a balanced diet, you likely won’t get too much calcium relative to how much oxalic acid you take in at once.
Manganese
Chia seeds are rich in manganese, which is used by the body for energy production. According to Dr. Joseph Mercola, a holistic health expert who specializes in natural remedies, manganese can help stimulate an enzyme that plays a role in balancing your blood sugar levels. That may be beneficial if you have diabetes or prediabetes because it could help lower insulin resistance and therefore reduce your risk of developing full-blown type 2 diabetes down the road. Additionally, manganese has been shown to play a role in increasing athletic performance because it enhances muscle endurance.