Chia seeds are one of the healthiest foods on the planet. They contain nutrients that have many important benefits for your body and brain. Here is 11 health benefits of Chia seeds have been proved by human studies:
1. Split Seeds Provide A Large Amount Of Nutrients With Very Low Calories
Chia seeds are small black seeds, the seeds of the Salvia hispanica tree derived from the peppermint tree. This plant grows and grows naturally in South America. Chia seeds are an important food for the Aztecs and Mayans of the day. They appreciate the practical energy supply of chia seeds. In ancient Maya, chia seeds thought "power." Although chia seeds have existed in ancient culinary history, only recently has the seeds been recognized as a modern super food. In the past few years, chia seeds have been widely known, and are consumed by people with health awareness around the world.
What is Particle Seed?
Do not let yourself be fooled by the size of the grain. Although the particles are tiny, they contain a lot of powerful nutrients. Each serving of 28 grams of split seeds contains the following nutritional ingredients:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of them are Omega-3s vegetable fats).
- Calcium: 18% of RDA.
- Manganese: 30% of RDA.
- Magnesium: 30% of RDA.
- Phosphorus: 27% of RDA.
- They also contain significant amounts of vitamins and minerals like Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamin) and vitamin B2.
This is especially impressive when you consider only 28g or about 2 tablespoons but it provides about 137 calories and 1 gram of easily digestible carbohydrates. An interesting fact is that you may not know, that if excluding fiber in the grain, 28g of split seeds contains only 101 calories. This makes them one of the best nutrition sources in the world with important nutrients with an appropriate amount of calories. The most remarkable point is, chia seeds are a whole-grain, organically grown food, not genetically modified, and gluten-free. Summary: Although the seeds are very small, it is one of the most nutritious foods on the planet. They are rich in fiber, protein, Omega-3 fatty acids and many other micronutrients.
2. Split Seed Contains Antioxidant
One factor that sheds light is that it has a high antioxidant content. Antioxidants help protect sensitive fats from the grain from rancidity. Although antioxidant supplements are not very effective, receiving antioxidants from food has a very positive health impact. Most importantly, antioxidants fight the production of free radicals. These free radicals can damage molecules in cells and contribute to aging and diseases like cancer. There are a few internet claims about antioxidants in chia seeds, but I still can't find relevant studies to verify this claim. Summary: Chia seeds are rich in antioxidants, which help protect sensitive fats in the seeds. It also brings many other health benefits.
3. Most Carb In Particles Are Fiber
When you look at the nutritious file of the chia seeds, you will find that up to 12 grams of granularity, every 28 grams is a carb. Fiber does not increase blood sugar, does not require insulin to be processed and therefore it is not counted as carb. In fact, 28g of split seeds only has 1 gram of carb, and this amount of carb is very low. This makes split seeds a low-carb, friendly food. Because most are fiber, chia seeds can absorb water up to 10-12 times their weight, and become gel-like and expand your stomach. Theoretically, this will increase the feeling of fullness, help the body absorb food slowly and help you automatically eat less calories. Fiber also nourishes intestinal friendly bacteria, which is very important to maintain your intestinal health. Chia seeds contain 40% fiber by weight. Therefore, they have become one of the best fiber sources in the world. In short: Almost all carbohydrates in Chia seeds are fiber. This makes it capable of absorbing water up to 10-12 times the weight. Fiber also has many different beneficial effects on health.
4. Chia Seed Quality Protein
Chia seeds contain very high protein content. By weight, they have about 14% protein. This content is much higher than most other nuts. They also contain a balance of essential amino acids, so our bodies are able to thoroughly utilize the proteins contained in them. Protein has all kinds of health benefits. It is also the most effective weight-loss nutrient to date. A diet high in protein has been shown to reduce appetite, which is a 60% reduction in obsessive thoughts about food and a 50% reduction in nighttime snack cravings. Chia seeds are really a great source of protein, especially for vegetarians, or those who eat less food and animals. Summary: Chia seeds are rich in quality protein, have a much higher protein content than most plant foods. Protein is a friendly nutrient ingredient that helps to lose weight most effectively by increasing feeling of fullness and reducing appetite.
5. Particles with High Content of Fiber And High Protein Can Help You Lose Weight Effectively
Many health professionals believe that chia seeds can help to lose weight effectively. The fiber absorbs a large amount of water and expands your stomach, which increases the fullness and slows the body's absorption of food, helping you feel fuller and automatically eating less calories. than. There have been some studies on Glucomannan, a fiber that works in the same way, and studies show that it can help you lose weight. Then the proteins in Chia seeds can help reduce appetite and reduce the amount of food consumed daily. Unfortunately, however, studies of weight loss effects of chia seeds do not seem to be very effective. Studies have shown that although chia seeds reduce your appetite, there is no significant effect on weight loss. In a study of 90 overweight people, they ate 50g of chia seeds daily for 12 weeks, and the results showed no changes in their weight or health signs. In a 10-week study of 62 women, the division did not affect body weight, but increased levels of omega-3s in the blood. Although adding chia seeds to your daily diet does not affect your weight, I personally believe that it can bring some other practical benefits to the body. An effective weight loss diet, food is not the only option, but it also requires the amount of food you eat each meal, behavioral lifestyle like exercise, sleep ... etc. If you eat only one seed or not, you cannot lose weight, but when you combine the seeds with a healthy, scientific diet that is suitable for the body, along with a healthy lifestyle, the seeds will re-support help you lose weight faster and more effectively. Summary: Chia seeds are rich in protein and fiber, both of these nutritional ingredients have been shown to help with weight loss. However, studies of Chia seeds have not recorded any effect on weight loss.
6. Chia seeds Have High Omega-3 Fat Content
Like flax seeds, chia seeds are also rich in Omega-3 fatty acids. In fact, Chia seeds contain more Omega-3 than salmon with the same amount of gram. However, you need to remember that Omega-3s in it are mostly ALA (Alpha Linolenic Acid), not as beneficial as you think. ALA needs to be converted into "active", EPA and DHA forms before it can be used by the body. Unfortunately, the human body is not effective in converting ALA to active forms. Therefore, sources of Omega-3s tend to outstrip sources of Omega-3 from animal foods such as fish. Studies have shown that chia seeds (especially if ground beans) can increase blood levels of ALA and EPA, but without DHA, and that is a problem. Because they do not provide any sources of DHA (the most important Omega-3 fat), and I think the seeds are overestimated as an Omega-3 source. DHA is essential for the body and brain, so in order to effectively add Omega-3 to your body, you can eat fish, fish oil or take DHA tonic if you're a vegetarian or rarely eat animal products. Summary: Chia seeds contain very high levels of Omega-3 ALA fatty acids. However, humans cannot successfully transform to DHA, the most important Omega-3 fat.
7. Split Seed Can Improve Substances Only Point In Blood And Lowering Risk Of Type 2 Diabetes And Heart Disease
It is thought that chia seeds are high in fiber, protein and omega-3s, so they are capable of improving metabolic health. This has been tested in some studies, but the results were not convincing. In two studies, a diet with Chia seeds, soy protein, oats and cacti proved lower LDL cholesterol and blood fat, increased HDL cholesterol and reduced inflammation. But because these studies also use other components, not every division, it is impossible to conclude that the seeds have these uses. Another experiment in mice also showed that chia seeds can reduce blood fat, raise HDL good cholesterol, reduce inflammation, insulin resistance and reduce belly fat. However, there are also studies that show that split seeds do not bring any improvement. It can be said that chia seeds can improve risk factors, but may not bring about a major impact unless it is combined with a proper diet and healthy lifestyle.
8. Split Seeds Contains Many Important Nutrients With Bones
Good bone nutrients in split seeds include: calcium, phosphorus, magnesium and protein. Calcium content is relatively large, accounting for about 18% of RDA in 28g If compared to grams of grams, the content of calcium in grain weight is much higher than milk products. Chia seeds can be considered a great source of calcium for people who do not eat milk. Summary: Chia seeds are rich in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
9. Chia Seed Can Improve The Effect Of Diabetes Type 2
Split seeds have been successfully tested for type 2 diabetes. In this study, 20 patients with diabetes consumed 37 grams of Chia seeds, or 37 grams of whole grains per day for 12 weeks. People who ate chia seeds had seen some important health signs. For example, blood pressure dropped to 3-6 mm / Hg and an inflammatory sign called hs-CRP was reduced to 40%. A risk factor called vWF also decreased by 21%. There is also a small amount of sugar in the blood, but this is not worth mentioning. Many people also believe that the grain is divided into lots of fiber, so it can reduce blood sugar spikes after wan, but this needs to be confirmed in studies. Summary: Studies in diabetics show that chhia seeds can do Significant reduction in blood pressure and improved signs of infection.
10. Split Seeds Can Improve Exercise Performance As A Sports Drink
Legend has it that the Aztecs and Mayans used Chia seeds to provide energy during the day. A recent study shows that this may be effective. In this study, 6 people participated in "carb loading", using either Gatorade energy drinks or half-mixed consumption as Gatorade and half as split seeds. After that, they ran 1 hour on the machine to run the phone, followed by running 10km long. The results show that there is no difference between these two groups. In other words, replacing half of Gatorade with Chia seeds does not reduce the performance of athletes. This indicates that chia seeds also have some usefulness. According to this study, chia seeds can help "loaded carb" athletes, increase stamina, while strengthening the intake of nutrients and reducing sugar consumption. Some larger studies suggest that most of the carb in chia seeds is fiber, so it is not possible to consider consuming split grains as carb loaded. In a nutshell: A small study shows that Chia seeds may partially replace Gatorade energy drinks for endurance athletes, but this needs to be studied more.
11. Chia seeds Easily Combine Into Your Meal
Although this is not a health benefit, it is equally important. Chia seeds are extremely easy to incorporate into your diet. Split seeds are relatively light, so you can add them to any dish you like. When added to food, chia seeds also do not need to be crushed like flax seeds, so it is convenient when you prepare it for meals. Split seeds can be eaten raw, soaked in water, added to porridge and desserts, or added to baked food. You can also sprinkle them on cereals, yogurt, vegetables or dishes. Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used to replace eggs in recipes. Adding seeds to the recipe will significantly increase the nutritional value of the dish. The seeds are rich in fiber, so they are good for the digestive system. However, you should only eat about 20 grams / day (1.5-2 tbsp). Chia seeds are one of the few "superfoods" with true nutritional value. To be able to get significant health benefits, or to help your weight loss process be more effective, you should add chia seeds to your daily meals.