The Health Advantages of Chia Seeds
Enhanced Digestion
With only two tablespoons, chia seeds provide 10 grams of nutritional fiber. According to dietitian and creator of the health and wellness company Myhealth, Rashmi Mittal, this fiber level aids good digestion by encouraging regular bowel movements, boosting gut health, and enhancing the immune system. Mucilage, a type of soluble fiber found in chia seeds, aids in slowing down digestion to reduce blood sugar rises and boost satiety.
Reduced Inflammation
Alpha-linolenic acid (ALA), one of the omega-3 fatty acids found in abundance in chia seeds, has anti-inflammatory properties. These omega-3 fatty acids may be able to assist in lowering inflammation in the body, which has been connected to a number of chronic illnesses, including diabetes, cardiovascular disease, and some forms of cancer.
Reduced Risk of Chronic Disease
Chia seeds, which are high in antioxidants, shield the body from oxidative stress brought on by free radicals. research suggests that lowering oxidative stress may reduce the likelihood of developing chronic illnesses like cancer, diabetes, neurological diseases, and cardiovascular disease.
Better Cardiovascular Health
Chia seeds contain omega-3 fatty acids, which may improve heart health by lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol. They can also help reduce inflammation. Furthermore, studies indicate that chia seeds can lower blood pressure, which helps maintain a healthy heart. Including chia seeds in your diet could benefit your cardiovascular system.
Outstanding Provider of Plant Protein
Chia seeds are a great source of plant-based protein, with over 5 grams per two-tablespoon meal, despite their small size. They are therefore the perfect source of protein for vegetarians and vegans. Protein is necessary for several body functions, such as immunity, muscle health, and wound healing.
Packed with Essential Nutrients
Chia seeds are high in fiber and protein, but they also provide a number of other important minerals. These consist of vitamin A, B vitamins, calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, and folate. For a healthy metabolism, strong bones, healthy reproduction, and general wellbeing, these micronutrients are essential.
Facts about Nutrition
The nutritional contents of one ounce (28 grams/2 tablespoons) of chia seeds are as follows: 138 calories, 12 grams of total carbohydrates, 10 grams of dietary fiber, 0 grams of total sugars, 5 grams of protein, 9 grams of total fat, and 1 gram of saturated fat. 5 grams of PUFA 18:3 n-3 (ALA); 5 mg of sodium, 179 mg of calcium, 244 mg of phosphorus, and 115 mg of potassium