Chia seeds have made it into the news because it is highly nutritious. Chia seeds are tiny black-coloured seeds that are derived from the desert herbaceous plant called Salvia Hispanica L.
It is believed that the origin of the chia seeds is from Central America and the plant is a member of the mint family.
Chia seeds are highly nutritious as 1 tablespoon (14 g) of chia seeds contain
Energy: 68.04 kcal
Carbohydrate: 5.9 g
Protein: 2.32 g
Total Fat: 4.3 g
Calcium: 88.34 mg
Phosphorus: 120.4 g
Iron: 1.08 g
Total Fiber: 4.82 g
Omega-3(ALA): 2.5 mg
Magnesium: 46.9 mg
As per the above data, it is not just rich in fiber and protein but also in micro-nutrients like iron, omega-3, magnesium, calcium, and phosphorus which benefits overall health.
Health Benefits Of Chia Seeds
1. Aids in weight loss:
Chia seeds for weight loss are beneficial as it is rich in fiber and protein. Both of them are needed by the body when you are losing weight.
When on a weight loss diet, it is highly important to have foods rich in protein and fiber as these two nutrients are helpful in achieving your goal.
Research suggests that chia seeds along with a balanced diet can contribute to weight loss, control glycemic index, reduce c-reactive protein, and waist circumference when the group had 30g of chia seeds daily for 6 months when compared to the control group.
2. Helps in bone health:Nutrients like calcium, phosphorus, and magnesium are required for maintaining bone health. Chia seeds can help support your bone health as it is rich in calcium, phosphorus, and magnesium.
3. High in antioxidants:Antioxidants are human beings' best friends because it protects human cells from getting damaged by free radicals.
Free radicals when build up in your body for a longer period of time can contribute to aging, diseases like cancer, etc.
Chia seeds contain antioxidants like quercetin, chlorogenic acid, caffeic acid, kaempferol which has the potential to increase your immune system.
It is essential to maintain a healthy diet for immunity purposes.
4. Helps in controlling blood glucose:High protein food like chia seeds control blood glucose levels. Along with chia seeds, it is recommended to have carbohydrates with low glycemic foods like millets, salads, vegetables, which has the capability to maintain healthy blood sugar levels.
5. May aid in iron-deficiency (anemia):Chia seeds are powerful healthy seeds which are also rich in iron. To absorb iron in the body, it is required to consume a good amount of protein, iron, and vitamin C.
And the good news is, chia seeds do contain these three nutrients to help you aid from iron deficiency. Chia seeds do contain a good amount of folate as well.
Including chia seeds in the diet is very easy yet we forget to soak them or to find a recipe which is healthy and tasty at the same time. If you are struggling with this, check out BodyFirst My Crunch Chia and Dates Nutrition Bar.