chia seeds on a wooden spoon with white background

9 Reasons You Should Be Eating Chia Seeds

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CHIA SEED that name, which has become synonymous with these little powerhouses of nutrition, actually comes from the word chian, an Aztec word meaning strength.

Whether you’re looking to get more protein in your diet or just want to add an extra boost of nutrients to your life, chia seeds might be the perfect addition to your meal plan.

Here are nine reasons why you should add chia seeds to your diet!

1) Chia seeds are easy to add to your diet

Sprinkle them over yogurt or oatmeal, add them to your salads, or bake with them in bread and muffins.

Just be sure to soak chia seeds before consuming them, they absorb 10 times their weight in water!

Mix 2 tablespoons of seeds with 3 tablespoons of water and allow to sit for at least 20 minutes before enjoying.`

If you have trouble swallowing large pills but still want to reap all of a vitamin’s benefits, chewable vitamins are an easy solution.

They can taste a little funny (but not nearly as bad as some other supplements), and they don’t require as much liquid intake to get down because they dissolve more easily.

Plus they can make you feel like a kid again!

2) Chia seeds are full of calcium

Just two tablespoons of chia seeds contain your recommended daily intake of calcium.

This is great news for people who don’t get enough calcium in their diets.

Calcium is a key player in supporting bone health, and it also helps maintain nerve function and keep blood sugar levels healthy.

It’s difficult to consume enough calcium through our diets; that’s why many people take supplements like Caltrate Plus, which are enriched with calcium.

3) Chia seeds are a great source of protein

Chia seeds are known for their protein content.

Two tablespoons of chia seeds contain around four grams of protein.

They also have as much calcium and iron as a glass of milk, as well as healthy fats and fiber.

What’s more, they’re incredibly rich in antioxidants, which can fight free radicals in your body and reduce your risk for diseases like cancer.

Finally, chia seeds are easy to add to any meal or snack, simply sprinkle them on top of yogurt or oatmeal at breakfast.

Blend them into a smoothie, or add them to salads and other dishes for extra crunch.

4) They taste good!

While chia seeds are a natural choice for those with special dietary needs, they’re also incredibly versatile.

The mild nutty flavor makes them great in smoothies, oatmeal and salads.

With their gelatinous texture when soaked in water, chia seeds can also be used as an egg substitute and thickenings for puddings, jams and other spreads.

While these tiny seeds have plenty of protein, calcium and antioxidants on their own, you can make them taste even better by pairing them with a little sweetness.

5) They’re budget friendly

Both black and white chia seeds are inexpensive, ranging from $5-7 for a bag.

Compared to some other superfoods on today’s market (think goji berries and camu camu), they’re a bargain.

They’re good sources of protein: One ounce of chia seeds has 4 grams of protein and not just any kind, either!

Protein is made up of amino acids, which help keep you feeling full longer than other types of food will.

These tiny gems pack 5 grams of fiber: Consuming foods with fiber has been linked to decreased risk for certain diseases such as cancer and heart disease.

And it improves digestion!

6) They provide lasting energy

Chia seeds are high in antioxidants and omega-3 fatty acids, which help improve brain function, lower blood pressure and keep your heart healthy.

Studies have also shown that chia seeds can increase energy levels by up to 20 percent.

When compared to foods like white bread or potatoes, chia seeds release 10 times more energy over a 10-hour period.

This sustained energy will help you feel full longer and avoid hunger pangs throughout the day.

High in fiber: A single ounce of chia seed contains about 11 grams of fiber more than an apple, a banana or most other types of produce.

Fiber is crucial for weight loss because it helps you feel full while avoiding those unnecessary calories that come from simple carbohydrates like sweets and refined grains.

7) They help you lose weight

Chia seeds are low in carbs, which means they don’t affect your blood sugar levels or cause you to crave sugary foods.

They also absorb water and form a gel-like mass, so eating them may actually help prevent overeating.

Studies have shown that when subjects ate about 40 grams of chia seed per day for 12 weeks, they experienced a significant reduction in body weight and body fat—without making any other changes to their diet or exercise routines.

If you’re trying to lose weight and get healthy, adding chia seeds to your diet could be one of the best things you do!

8) They can help regulate blood sugar levels

Fiber-rich chia seeds can help keep blood sugar levels steady, so you don’t experience energy spikes and crashes throughout your day.

This is helpful for anyone with diabetes who wants to avoid hypoglycemia, but it’s also great for anyone trying to manage their weight or lose excess fat.

Because fiber stays in your stomach longer than other carbs, it can help fill you up and prevent blood sugar levels from spiking after a meal.

Fiber-rich foods like chia seeds can also prevent you from eating too much later on because you won’t feel as hungry and will find yourself feeling full faster.

9) They can help reduce risk of heart disease and diabetes

Omega-3 fatty acids are also good for cardiovascular health since they lower LDL cholesterol and triglycerides while boosting HDL cholesterol.

In addition, chia seeds can help regulate blood sugar levels by preventing spikes in blood glucose after a meal.

This is great news for those who are diabetic or prediabetic.

It’s a nice bonus that chia seeds also provide protein and fiber to balance out your diet.

They may even improve digestion: Some research shows that including chia seeds in your diet may boost digestive health because of their insoluble fiber content and ability to absorb liquid.

They’re an excellent source of antioxidants: Antioxidants fight free radicals—highly reactive molecules that can wreak havoc on our bodies by damaging cells, proteins and DNA.

In conclusion

Sometimes you have to think outside of nature’s perfect packaging in order to reap all its health benefits.

This is especially true when it comes to chia seeds.

With omega-3 fatty acids, protein, fiber and antioxidants, these tiny black and white seeds are nature’s secret weapon for optimal health.

Even better, they can be incorporated into any diet—and there are plenty of delicious ways to do so!

Sources:

https://www.medicalnewstoday.com/articles/248958

https://www.healthline.com/nutrition/antioxidants-explained

https://www.eatfirst.com/en-au/c/blog/the-ultimate-guide-to-special-diet-catering

https://medlineplus.gov/ency/article/002222.htm

https://www.mayoclinic.org/diseases-conditions/hypoglycemia/symptoms-causes/syc-20373685

https://www.cdc.gov/cholesterol/ldl_hdl.htm

https://my.clevelandclinic.org/health/articles/11117-triglycerides

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