Chia seeds are tiny superfoods that are packed with important nutrients and can provide our body with sustainable energy. These whole grains can give more omega-3s, calcium, phosphorus, and fiber than flaxseeds.
A one-ounce serving (28 grams or two full tablespoons) of chia seeds contain:
- Fiber – 11.2 grams
- Calories – 131
- Protein – 5.6 grams
- Fat – 8.4 grams
- Carbohydrates – 13.07 grams
- No sugar
- Phosphorus – (27 percent of the RDI)
- Calcium – (18 percent of the RDI)
- Magnesium – (30 percent of the Recommended Daily Intake [RDI])
- Manganese – (30 percent of the RDI)
Aside from this, vitamins B1 (thiamine), B2, and B3 (niacin), as well as potassium and zinc, are also richly present in the seeds.
Reasons To Add Chia Seeds Into Your Diet
A Fiber-Rich Food
Chia seeds contain significant amounts of fiber that aids in our digestive system and helps promote a feeling f fullness and prevents overeating which contributes to weight gains.
Aside from this, fiber also feeds the friendly bacteria in our intestine, which is important as keeping our gut flora well-fed is crucial for our overall health.
Good For the Heart
Due to its richness in protein, fiber, and omega-3 fatty acids, chia seeds can help lower our risk of various heart diseases. It can help lower down blood pressure in individuals with hypertension. To achieve these benefits, intake of chia seeds should be combined with a healthy diet and lifestyle changes.
High In Antioxidants and Boosts Disease Prevention
Chia seeds have high antioxidant content that offers several health benefits. It can help fight the production of free radicals, which damage cell molecules and contribute to premature aging and chronic diseases like cancer.
Helps Treat Diverticulosis
Diverticulosis occurs when small, bulging and inflamed pouches (diverticula) develop in our digestive tract. This condition is usually associated with a low fiber diet.
Luckily, due to the high fiber content of chia seeds, it can help decrease the prevalence in flare-ups of diverticulitis. It works by absorbing water in the colon and making bowel movements easier to pass.
High in Quality Protein
A decent amount of protein, as well as essential amino acids, are present in chia seeds. A high protein diet can help lower our appetite. According to studies, it can reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.
Helps Treat Symptoms Of Type-2 Diabetes
According to a 2017 study, chia seeds are capable of converting glucose into a slow-release carbohydrate, thus giving positive effects on people with type 2 diabetes.
Also, studies have shown that eating high fiber foods, which include chia seeds, can help lower our risk of developing diabetes and coronary heart disease.
Consumption Of Chia Seeds
1. Chia seeds can be ground and be added on our snacks like a homemade smoothie, or avocado toast.
2. We can also simply combine it with water or almond milk or our choice of dairy-free milk.
3. The seeds can be sprinkled on our favorite veggie salad to give it some texture and a healthy boost.
4. Chia seeds can also be mixed with other grains if you don’t like the gooey texture of soaked chia seeds.