In today's world engaged with social media, we come across many different known- unknown, popular- and unpopular topics regarding various fields like health and beauty, entertainment, and many more. Just like that, I got exposed to Chia seeds which made me curious to know more about the health benefits of chia seeds and how chia seeds can act as the protective shield for your body by taking this regularly in your diet. In this article, I would like to take you through all my findings about chia seeds and their benefits.
Health Benefits of Chia seeds- How Chia seeds Act As A Protective Shield For Your Body
Table of Contents:
Chia Seeds:
Chia
seeds are derived from the plant called Saliva hispanicaoriginated
native to central and southern Mexico and Guatemala. They are tiny seeds full
of nutritional punch that come in two different varieties i.e. black and white
but to its surprise, there is no difference in their nutritional content. Chia
seeds gained immense popularity in today's world because of their high
nutrition content and the benefits they provide to one’s body. From adding it
to the top of prepared meals, cereals, and smoothies we can incorporate it
easily into our diet and get a perfect nutrition boost for our body.
Health benefits of chia seeds:
·
Reducing blood pressure
·
Lowering cholesterol
levels
·
Supporting digestive
health
·
Aiding in weight
management
·
reducing inflammation
·
Helping to
control diabetes
·
Protecting against
chronic disease
Chia seeds are a great source of the following:
Polyunsaturated
fat, as omega-3 fatty acids–Chia seeds are a powerhouse
of omega-3 fatty acids that promote well-being, reduce inflammation in the body,
and play an important role in brain function.
Fiber
– Chia seeds are an excellent source of
fiber. 1 to 3 tablespoons of chia seeds equals 9.8 grams of dietary fiber. It
also aids healthy digestion which is very important for the skin's good health.
Antioxidants
- Chia seeds have great antioxidant
properties that help protect against inflammation, diabetes, cancer, heart diseases,
and Alzheimer’s diseases.
Protein–
A valuable source of protein is chia seeds; it contains all amino acids and
helps in stabilizing blood sugar levels again a great source of energy.
Apart
from these sources, chia seeds is also a source of Calcium, Phosphorus, and
Zinc in the body.
·
Fiber: 11 grams
·
Protein: 4 grams
·
Fat: 9 grams (mostly
heart-healthy omega-3s)
·
Calcium: 18% of your
daily needs
·
Magnesium: 30% of your
daily needs
·
Phosphorus: 27% of your
daily needs
·
Manganese: 30% of your
daily needs
·
Thiamin: 15% of your
daily needs
·
Niacin: 10% of your
daily needs
·
Zinc: 7% of your daily
needs
Making and uses of chia seeds:
Chia
gel:
¼
cup of seeds + 1 cup of water
Cover
and leave for 15-20 minutes until soft gelation-like texture is formed; add
this to smoothies or soups as desired
Chia
Pudding:
¼
cup of seeds + 1 cup of liquid of your choice
Leave
for at least 15 minutes and add nuts or fruits as desired
Egg
replacer:
1
Egg = 1 tablespoon of whole Chia seeds with 3 tablespoons of water in baking
After looking at chia seeds as a whole I would like to share the top 4 benefits of chia seeds from my research.
Hydrates and nourishes skin
Staying hydrated is important for overall health, especially in hot
weather or after intense physical activity. Chia seeds may absorb up to 10
times their weight in water, making them an excellent addition to beverages or
smoothies for increased hydration. Furthermore, Chia seeds include antioxidants
and omega-3 fatty acids, which help improve skin health by lowering
inflammation and keeping skin nourished and shining. According to studies, chia
seed extract may enhance skin function by guarding against aging-related
enzymes. Chia seeds, whether consumed or applied as oils or creams, can help
promote healthier, more vibrant skin.
May support weight loss
Chia seeds, high in fiber and protein, may aid in weight loss. With 10
grams of fiber per ounce, they contain approximately 35% fiber by weight. Fibre
can aid with weight control, and the protein in chia seeds may help lower
hunger and food consumption. One small study discovered that consuming chia
seeds with yogurt boosted feelings of fullness while decreasing short-term meal
consumption.
However, research on chia seeds and weight loss has had conflicting results. One
research found no effect on weight, while another indicated that persons who
ate chia seeds lost more weight when they followed a low-calorie diet. While
chia seeds alone will not help you lose weight, they can be a nutritious
complement to a well-balanced diet.
Supports digestive health
Chia seeds are useful to digestive health because they improve vitamin
and mineral absorption in the stomach and increase the growth of good bacteria.
Their combination of soluble and insoluble fibers can also aid with
constipation. Furthermore, chia seeds' soluble fiber and polyphenols work as
prebiotics, supporting beneficial gut bacteria that protect the intestinal
lining and promote overall gut health.
Regulates blood sugar level
Chia seeds may help manage blood sugar levels due to their fiber content
and other beneficial components. Diabetes patients must manage their blood
sugar levels to avoid problems such as heart disease. While human research is
limited, certain trials have yielded encouraging benefits. According to animal
research, chia seeds may boost insulin sensitivity, which might help keep blood
sugar stable after meals. Older studies from 2010 and 2013 discovered that
adding chia seeds to bread lowered post-meal blood sugar rises in healthy
persons. However, further research is required to properly comprehend the
connection that exists.
Amazing Benefits of Chia Seeds: From Sexual Health to Breast Milk Production
There is a lot of discussion about Chia seeds these days. These small
seeds are very beneficial for health. Let's see how these seeds can help in the
sexual health of men and women and breast milk production.
General Health Benefits for Everyone- Chia seeds contain a lot of nutrients:
Rich in omega-3 fatty acids
High fiber and protein
Full of antioxidants
Minerals like zinc, magnesium, and iron
Sexual Health Benefits for Men
Chia seeds can be very helpful for men's sexual health:
Boost testosterone: Zinc improves
testosterone production
Increase Blood Flow: Omega-3s improve circulation, which can improve
erectile function
Increase Stamina: Protein and fiber keep energy levels up
Sperm Health Support: Antioxidants help keep sperm healthy
Sexual Health Benefits for Women
Women also benefit greatly from chia seeds can:
Hormones Balance: Essential fatty acids help
to balance hormones
Energy Level Up: Complex carbohydrates provide energy
Mood Better: Omega-3s can help to reduce anxiety
Fertility Support: Antioxidants support egg health
Chia seeds are very beneficial for nursing mothers, it can help in breast milk production. This milk provides.....
Calcium - for baby's
bones
Protein - for tissue growth
Healthy fats - for brain development
How much for Nursing Mothers Eat:
Initially take 1 tablespoon daily. You
can gradually increase it to 2 tablespoons, always eat with water.
Chia Seeds for Pain Relief
Chia seeds are not only good for sexual health and lactation, but can
also help in relieving different types of pain. Let's see how:
·
Relief in Joint Pain
·
Anti-inflammatory Properties
·
Omega-3 fatty acids reduce inflammation of joints
·
Regular consumption can reduce arthritis pain
·
Can help reduce morning stiffness
·
Calcium Content
·
Keep bones strong
·
Help in maintaining joint health
·
Can help in reducing pain related to osteoporosis
·
Benefits of Muscle Pain
·
Post-Workout Recovery
·
Protein content makes muscle recovery faster
·
Helps in reducing pain after exercise
·
Anti-inflammatory properties reduce muscle soreness
·
Benefits of Magnesium
·
Reduces muscle tension and relieves muscle cramps
·
Promotes better sleep, which improves recovery
·
Period Pain Relief
·
Natural Relief
·
Omega-3s can reduce the severity of menstrual cramps
·
Anti-inflammatory properties can reduce period pain
·
Helps balance mood swings
·
Iron Content
·
Balances iron loss during periods
·
Reduces body pain related to weakness
·
Maintains energy levels
Use Chia Seeds to relieve pain. So if you add chia seeds to turmeric milk
and drink before sleeping, this would be perfect for joint pain and muscle
soreness. Or then soak chia seeds in water overnight and make breakfast in the
morning. This will be also effective for joints.You can also try this…Anti-inflammatory
Smoothie
1 tablespoon chia seeds
1 banana
1-inch ginger
1 glass of coconut water
Blend it and drink it, you will get relief from the pain
How much quantity is right? Initially: 1/2
tablespoon daily, slowly increase: 1-2 tablespoons daily
Best time: Morning on an empty stomach or before the
workout
Precautions: Remember Chia seeds are not miraculous. These work as complementary treatments. Things to keep in mind, despite being generally safe, start with a small quantity in the beginning so that there is no stomach problem. Drink plenty of water because chia seeds absorb water Chia seeds are a natural and nutritious way to support sexual health, wellness, and lactation. You can get many health benefits by adding them to your daily diet. Remember, everything will not be perfect just by eating chia seeds. Along with this, a balanced diet, exercise, good sleep, and stress management are also important. If you have severe or persistent pain, do not forget to consult a doctor.
Conclusion:
Chia
seeds are a nutritional powerhouse, providing a variety of health benefits to
improve our overall well-being. Chia seeds are a significant superfood, with
benefits ranging from enhancing skin hydration and health to assisting in
weight reduction, digestive health, and blood sugar regulation. This is how chia seeds act as a protective shield for your body. The best part
is how effortlessly it can be integrated into our diet. While additional study
is needed in some areas, chia seeds' present benefits make them an ideal
supplement to a well-balanced diet for improving physical and mental health.
FAQs:
1. What
amount of chia seeds should I consume per day?
2-3 tablespoon
or 28 grams is the common serving of chia seeds. But do not forget to drink
plenty of water to avoid any indigestion.
2. Can
Chia seeds be consumed raw?
Yes, chia seeds can
be consumed raw as well as in jelly form by mixing with water or any other
liquid of your choice.
3. Can
eating chia seeds reduce my belly fat?
Though more
high-quality studies are necessary regarding the weight loss many other humans
as well as animal studies stats that chia seeds may help reduce belly fat.
