5 Reasons Why Should Include Chia Seeds In Your Diet

Chia seeds have grown in popularity in recent years. From cereals to salad and smoothies, these edible seeds are everywhere these days. The word ‘chia’ in itself means strength and the seeds are harvested from a flowering plant in the mint family known as Salvia hispanica. Once cultivated by the Aztecs, chia seeds were a staple of Mayan and Aztec diets.

Chia seeds are nutrient-dense and contain healthy omega-3 fatty acids, carbohydrates, minerals, protein, fiber, and antioxidants. Don’t be fooled by their size, an ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of the iron and 23 percent of your magnesium [1].

Chia seeds are tasteless, which means it can be added to almost anything – from granola bars to cereals, sauces, and baked goods. When added to water, these seeds expand to hold about 10 times their dry weight and swell into gel-like globules

Here are five reasons why you need to incorporate chia seeds into your diet

1.Loaded with Nutrients & Minerals:  A combination of calcium, magnesium, phosphorus, and manganese makes chia seeds extremely nutrient-dense. You can get 20% of your daily calcium requirement from chia seeds, which makes it a great choice for people who do not consume dairy products [2].

Calcium is essential for bone health, while Manganese plays an important role in collagen production. Magnesium is known to improve mood and the quality of sleep, whereas phosphorus helps from cell structures and keeps the bones healthy. Whip up a smoothie with some chia seeds for a boost of energy. You can also sprinkle some seeds on your yogurt or oatmeal.

2. Full of Antioxidants: Chia seeds are rich in antioxidants which helps the body defend itself from cell damage. Antioxidants are known to fight free radicals [3], which contribute to aging and diseases like cancer. Add some chia seeds to our cereal for healthier and younger-looking skin.

3. High In Fiber: Chia seeds are one of the best sources of fiber as 40% of its weight is made up of roughage [1]. Its high soluble fiber content contributes to a feeling of fullness, which keeps you from snacking mindlessly.

This makes chia seeds a good option for people trying to lose weight. Fiber also helps keep the gut healthy and prevents constipation. It promotes slower absorption of your food which keeps blood-sugar levels stable. Add chia seeds to your salad or stir fry it with veggies for a healthy and wholesome meal.

4. Rich In Protein: Chia seeds are an excellent source of protein and amino acids, especially for vegans and vegetarians. About 14% of chia seed’s weight is protein, which is comparatively high when it comes to most plants [1].

Protein is crucial for our overall health and promotes healthy muscle growth and hormone balance, amongst other things. Protein also helps you feel fuller for longer, aiding in weight loss. Satiate your sugar cravings with some easy to whip chia pudding. Creamy, satisfying and packed with proteins, chia pudding is a healthy take on desserts.

5. Packed with Omega-3 fatty acids: Often referred to as the ‘superfood’, chia seeds are the richest plant source of Omega-3. These unsaturated fats help keep the heart and brain healthy.

Omega-3 also protects the body against inflammatory diseases such as Arthritis [4]. Unlike flax seeds, you don’t have to ground chia seeds to benefit from its nutritional properties. The gel from soaked chia seeds can replace egg in vegan baking. You can also top your baked goods with toasted chia seeds for a healthy crunch.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796167/