Chia seeds are the unprocessed whole grain food, gluten-free, and with a great contribution of fibers, and antioxidants. And with good reason! Benefits of Chia Seeds make an ideal food for all people: from celebrities and athletes to children.
In Mayan origin, chia means ‘strength.’ For thousands of years, in all countries, and, over time, It has incorporated into all kinds of food. It is because these seeds highly contain vitamins, omega-3 fatty acids, and minerals.
You can also consume the leaves of the plant, which are appropriately sized for fresh salads and have a rocket-like appearance. Its flavor is somewhat bitter, but the contribution it will make to your body by leveling cholesterol and triglycerides will be excellent.
Organic Chia is considered a superfood due to the enormous amount of contributions it makes to the human body in terms of nutrients and benefits. It will export to both European, Asian, and Latin American countries.
Essential Fatty Acids
Chia seed is high oil content and is the richest vegetable source of omega 3 fatty acids. Approximately it has three to ten times the concentration of unsaturated fatty acids in most grains and omega-6.
These fatty acids consider as essential for health. Since, our body cannot synthesize them, therefore the only way to obtain it is through the diet. They are the critical oils the body needs to help simplify and absorb fat-soluble vitamins (A, D, E, and K).
They are essential for glandular activity, and the thyroid and adrenal gland. Also, It nourishes skin cells and is vital for healthy nerves and mucous membranes. It cooperate with vitamin D so that calcium is available in our bones, it also helps in the simulation of phosphorus and conversion of carotene into vitamin A.
Chia seeds are the unprocessed whole grain food, grown from the desert plant Salvia Hispanic. These tiny black and white seeds are the concentrated sources of energy that can be observed directly by the body. There are multiple ways by which these seeds can include in our diet.
Chia seeds can add to meals and through smoothies, juices, mixed with yoghurt or sprinkle on top of salads(either crushed or whole), and also in baked dishes like bread and muffins, and many more dishes.
Health Benefits of Chia Seeds
- These tiny seeds contain all types of nutrients, the most essential are fiber, protein, calcium, manganese, and magnesium.
- These seeds contain high fiber content, which provides satiety, thereby helping to reduce caloric intake. Fiber also helps in gut movement, thus improving the digestive system.
- Chia seeds reduce blood pressure and cholesterol levels and the levels of LDL (or harmful cholesterol), as well as the total cholesterol of the participants.
- Fiber regulates the immune system and inflammation and consequently lower the risk of cardiovascular disease, diabetes, cancer, and obesity.
- Chia seeds also helps in improving bone health, as they are rich in nutrients like calcium, magnesium, and protein.
- Chia seeds control sugar levels to stabilize, It improves insulin sensitivity and regulates blood sugar levels by the third it very helpful for the diabetic patients.
- Due to the ability to swell up in liquids, chia seeds will use as a thickening agent. They can thus operate as a substitute for eggs in baked foods.
- By Alpha-Linolenic Acid, we have multiple health benefits for heart and cognitive heart diseases because of its omega-3 fatty acid, which is highly available in chia seeds.
- It is a good source of B vitamins. The lack of these vitamins is one of the factors that increase the homocysteine index in the blood, which favors the formation of plaque deposits on the arterial walls and increases the risk of cardiovascular conditions and stroke
There are many ways of linking Chia seeds to weight loss. As we are aware, chia seeds help to increase satiety because of its fiber, and decrease calorie intake, which might be beneficial for weight loss.
However, including chia in healthy dietary and lifestyle changes, It can help those wanting to lose weight by regulating their food habits and helping them to feel less hunger and stay fuller for extended periods.
Pros And Cons of Eating Chia Seeds
Although chia seeds have multiple health benefits, The excess consumption of chia seeds can cause digestive issues like abdominal pain and constipation, diarrhea, bloating, gas due to plenty of fiber present in these seeds. If consuming excess seeds worsen constipation if a person was not hydrated enough.
Patients who are suffering from inflammatory disease should take care of it. If consuming chia seeds, as it contains excess fiber can cause a spike in symptoms, which could lead to abdominal discomfort, also bleeding in some cases.
Chia seeds tend to swell in the water with forms like a gel. People should d take care while consuming it, who have difficulty in swallowing because it might lead to choking.
As we know, Alpha-Linolenic Acid(ALA) contains Omega-3 fatty acids; on the other side, some teachers suggest a link between ALA consumption and prostate cancer. Its better to consult the specialist how to consume the chia seeds based on our body tolerance.