What are Chia Seeds?
Chia seeds come from the flowering plant of chia, which is native to Mexico and Guatemala. The scientific names of the plant are Salvia hispanica and Salvia columbariae, which is also called ‘golden chia’. Both of these belong to the mint family (Lamiaceae). Chia seeds look similar to sesame seeds. Here are some Chia Seeds benefits.
Chia Seeds Nutrition Facts
100 grams of chia seeds contain no cholesterol, 486 kcal of energy, 16 grams of protein, 30 grams of fat, 43 grams of carbohydrates, and 37 grams of dietary fiber. They also have 630 mg of calcium, 948 mg of phosphorus, 160 mg of potassium, 19 mg of sodium, and 3.5 mg of zinc. Chia seeds are also rich in vitamins such as vitamin C, thiamin, riboflavin, niacin, and vitamin E.
Chia seeds are a good source of antioxidants as well. The antioxidants present in chia seeds include flavonol glycosides, chlorogenic acid, caffeic acid, kaempferol, quercetin, myricetin, and linolenic acid. These antioxidants help in curbing the levels of free radicals in the body. They reportedly also contain very high concentrations of omega-3 fatty acids that have many benefits.
Health Benefits of Chia Seeds
Chia seeds impart many health benefits, which include skin care, weight loss, lowering cholesterol levels, protecting the heart health, controlling diabetes, and improving the digestive system. Also, they help in controlling hypertension, preventing osteoporosis and arthritis, treating cancer, and aiding in pregnancy. Chia seeds give a great energy boost to athletes around the world.
Skin Care
With a high antioxidant capacity, chia seeds can repair skin cells and prevent further damage. The omega 3 fatty acids help in maintaining moisture levels in the skin, prevent dryness, delay aging and the appearance of wrinkles. Chia seeds, because of their inflammatory properties, are also used to treat acne.
Boost Digestive Health
The high dietary fiber content in these seeds are good for regulating bowel movements and it also helps to keep up your overall gastrointestinal health.Also after consumption, these seeds create a gel-like substance in the stomach which acts as a prebiotic and supports the growth of healthy bacteria in the gut. They make you feel full for longer, thereby reducing your urge to overeat.
Improve Athletes Performance
These seeds drink can prove to be a great energy drink that boosts energy without contributing to any unhealthy sugar levels. Athletes around the world agree with these claims as they use chia seeds to get a quick health boost to their energy levels. Apparently, you can also see a boost in your metabolism by consuming these ‘superfoods’ or more appropriately ‘superseeds’.
Weight Control
The nutrients in seeds can play a significant role in keeping a person’s weight under control in the long run. Also, the fact that these seeds control the appetite, makes it easier for overweight people to stick to their goals and the lean ones to maintain their shape.
Prevent Fatigue
They seeds are a good source of omega-3 fatty acids, apart from certain types of fish. They help in controlling age-related dementia, and fatigue, among other conditions.
How to eat Chia Seeds?
- They seeds can be soaked in a glass of water and consumed the next morning with breakfast.
- Water-soaked seeds can be added to cakes or cookies to eliminate the use of butter. Eating sprouted seeds can also be very beneficial.
- They can be added to various drinks, juices, protein shakes, and milkshakes as a healthy component.
- They can also be sprinkled on various foods in your breakfast, lunch, and dinner.
- They can be added to stews as a thickening agent.
