Chia seeds, termed as Salba chia or Mexican chia, are collected from the desert plant Salvia hispanica. The chia seeds are readily available in supermarkets in Pakistan. Chia seeds have many benefits that can be called superfoods.
Chia seeds are popular and have received a lot of attention for their nutritional profile and health benefits. They are an exceptional element of omega-3 fatty acids. In addition, chia seeds contain 37% dietary fiber, 20% protein, antioxidants, vitamins, and minerals.
Chia seed benefits
Chia seeds are also rich in essential nutrients that play an important role in our bodies. Here are 5 health benefits of chia seeds to keep you healthy and strong.
High content of antioxidants
Free radicals are molecules that are byproducts of many chemical reactions in the body that lead to oxidative stress or cell damage. Increased oxidative stress leads to an increased risk of negative health effects. Antioxidants also fight or trap these free radicals and are called “free radical scavengers.”
Chia seeds are a rich source of antioxidants and should be included in the diet. An increased intake of chia seeds can help reduce the risk of diseases such as heart disease, and certain types of cancer.
Increased blood sugar levels
Maintaining normal blood sugar levels is important for optimal health. The high fiber content of chia seeds helps to raise blood sugar levels. Chia seeds improve insulin sensitivity, which in turn helps stabilize blood sugar levels.
Research proves that loaves of bread containing chia seeds have lower blood sugar levels than traditional loaves of bread. Still, there is a requirement for more studies.
Healthy weight loss
Chia seeds promote healthy weight loss. This is mainly due to the fiber and protein content of chia seeds. There are 10 grams of fiber in 28 grams of chia seeds. Soluble fiber absorbs water, turning it into a gel that makes you feel fuller. This makes it a healthy choice as fiber saturates appetite, improves gut health, and aids weight loss.
Chia seeds do not induce weight loss by themselves. The nutritional profile of chia seeds makes them a healthy and nutritious food to include in your weight loss regimen.
decrease the risk of heart disease
The risk of developing cardiovascular disease is reduced by consuming chia seeds. Considering that chia seeds are also rich in fiber and omega-3 fatty acids, they have a positive effect on heart health. Fiber also plays an important role in maintaining blood pressure, which prevents the development of heart disease.
Chia seed antioxidants are beneficial for heart health. Quercetin, an antioxidant found in chia seeds, has show to reduce the risk of heart disease.
In addition, Research shows that people with hypertension tend to have lower blood pressure levels. When they consume chia seeds and chia flour.
Better bone health
Chia seeds are full of nutrients (protein) and minerals such as iron, calcium, magnesium, and zinc. These nutrients are also essential for the healthy functioning of bones, muscles, and nerves. Compare to a gram. Chia seeds contain more calcium than dairy products. All of the nutrients found in chia seeds are also essential for maintaining good bone density.
How to use chia seeds
Chia seeds are the main ingredient in many dishes. Chia seeds are consume in different ways by different people. Some may eat them raw. While others cook them in meals. People can sprinkle the ground or whole chia seeds on desserts, cereals, or yogurt. You can even make chia pudding. Which is not only easy to make. But also delicious. When soaked, chia seeds absorb water. Forming a gelatinous consistency. The gelatinous chia seeds are use to prepare drinks, puddings, oatmeal, and other dishes.
It is important to add chia seeds. To your diet. As they are very beneficial to your health. Chia seeds are rich in fiber, antioxidants, minerals, omega-3 fatty acids, and protein. And are considered very healthy and nutritious. Chia seeds improve risk factors for heart disease, diabetes, weight loss, bone health, gut health, and more.
Besides the health benefits. Another benefit of chia seeds is that foods make from chia seeds are easy to prepare as well as consume.