Though small in size and texture, chia seeds are full of several vital nutrients. They are rich in antioxidants, omega-3 fatty acids, calcium, iron, and fiber. As you may know, Omega-3 fatty acids are necessary to raise HDL cholesterol, which is the good cholesterol that your body needs. Consequently, it protects your heart from strokes and attacks.
Here, we will discuss some things that you should know about Chia seeds and their impeccable health benefits.
Following a study conducted by USDA, an ounce service size or a 28-gram of chia seeds comprises
- Fat – 8.4 grams
- Calories – 131
- Carbohydrates – 13.7 grams
- Fiber – 11.2 grams
- Protein – 5.6 grams
It has no sugar in it. Further, consumption of only 28-grams of chia seeds every day can cater to 27 percent of your body’s phosphorous needs, 18 percent of your calcium needs, and almost 30 percent of your manganese needs.
Further, it also meets a tiny percentage of copper and potassium needs of your body. With chia seeds, you get more phosphorous, omega 3S, phosphorous, calcium, and fiber content than flax seeds. However, despite its incredible health benefits, a lot of people do not consume chia seeds.
Over the years, health experts have always associated plant-based foods with a reduced risk of several health conditions, such as heart diseases, diabetes, obesity, and overall mortality.
Chia seeds increases your energy levels, and provides you with a healthy complexion, says Jia, who offers online economics assignment help and is a self-taught nutritionist. Chia seeds also help lower your body weight.
High fiber content
Following the 2015-2020 United States dietary guidelines, a man below the age group of 50 should consume at least 30.8 grams of fiber in a day. Likewise, a woman in a similar age group should eat at least 25.2 grams of fiber daily.
On the other hand, for male adults over the age group of 50, the daily consumption recommendation is 28 grams, and for women, it is 22.4 g. Unfortunately, a lot of people consume less than half of these daily recommendations.
The best and possibly the easiest way to increase your fiber intake is by adding several plant-based items in your diets, such as unprocessed grains, seeds, nuts, fruits, and vegetables, says Bianca, who offers online C++ homework help services and is also a fitness coach.
Cholesterol and heart diseases
Adding more fiber to your diet lowers your cholesterol levels and blood pressure. But including only a small amount of fiber to your diet (let us say, 10-gram every day) can also significantly reduce bad cholesterol and the total cholesterol levels.
Some studies suggest that fiber also helps regulate your immune system and lower the inflammation in the body. As a result, it reduces your risk of inflammation-related diseases like cancer, obesity, diabetes, and cardiovascular disease.
The good thing about consuming fiber-rich foods is that they keep you full for a longer time, points out Mia, who offers the best product management courses. Moreover, all the fiber-rich foods have lower calories in them. Thus, increasing your fiber intake can lead to weight loss.
A tablespoon of chia seeds has approximately five grams of fiber in them. However, it is their high alpha-linoleic acid and omega-3 fatty acid levels that support weight loss. You can consume chia seeds as a gel by mixing it with water. It slows down the seeds’ digestion process in the body and reduces your hunger pangs for a more extended period.
Though there is not too much evidence that proves the implication of chia seeds on insulin resistance and blood glucose, there are studies that prove that chia seeds help transform glucose into a slowly releasing carbohydrate. Thus, it may have a good impact on people who have Type-2 diabetes.
Moreover, people who consume a fiber-rich diet also are less susceptible to developing diabetes. Thus, a fiber-rich diet does help keep sugar levels stable.
For every 1000 calories consumed, 14 grams of fiber can ensure a massive reduction in the risk of Type 2 diabetes and coronary heart diseases.
Helps treat diverticulosis
Consuming a diet with high fiber content is known to reduce the prevalence of diverticulitis flare-ups. It does so by absorbing the water in the colons and making bowel movements better.
Moreover, consuming a fiber-rich and a healthy diet with many fruits and veggies reduces the inflammation and pressure in the colon. Though the exact reason for diverticular disease is not yet known, however experts always link it to the consumption of a low fiber diet, points out Ross, who offers online do my paper services with EduWorldUSA.
Detox and digestion
It is undeniable that fiber is one of the most important inclusions in your diet for maintaining your bowel movements and a healthy digestive tract. If you include adequate fiber in your diet, you will never suffer from constipation.
It helps to have regular bowel movements as it aids in excreting the toxins from your body via stool and bile.