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23 Sep 2017

Benefits of Chia Seeds

Chia seeds have become very popular in the health community recently but they have been used by the Aztec warriors for centuries before battle because of their ability to satiate and provide endurance and stamina. Chia seeds are known as a superfood because they are packed with 18 amino acids, are high in omega-3 acids, are loaded with antioxidants, have seven times more vitamin C than oranges, and are an excellent source of minerals like iron, calcium, potassium, phosphorus, manganese and magnesium.

Chia seeds can be eaten in a variety of ways and they can hold up to 12 times their weight in water which makes them an excellent hydrating food if you eat them soaked. To soak them simply add a cup of water to every 1.5 tablespoons chia seeds and let it sit for about 30 minutes until a gel-like/pudding consistency forms. Another great way to eat chia seeds that allows for maximum access to their nutrients is to grind them in a coffee grinder or blender which turns them into a powder and can be used in baking.

Chia seeds have a slight nutty taste but it is not over-powering which makes them a great addition to different meals. You can add them to smoothies, curries, stews, salads, breakfast cereals, and make many delicious dishes with them such as chia pudding which can be eaten as a meal or a desert. Soaked chia seeds make a great egg replacement in baking too!
Here are 6 of the health benefits attributed to chia seeds.
Heart health

Chia seeds are one of the best plant-based sources of omega-3 fatty acids which boost heart health by regulating triglycerides and lowering the “bad” low-density lipoprotein (LDL) cholesterol which is known to damage and cause inflammation in the arteries.

Inflammation

Omega-3 fatty acids help to regulate inflammatory cytokines which helps to reduce chronic inflammation and the symptoms and health issues that result from it.

Skin health

Research has shown that chia seeds contain one of the highest levels of antioxidants of any food and their antioxidant activity may halt up to 70% of free radical damage. This means that adding chia seeds to your diet may help to reduce wrinkles, slow skin aging and prevent inflammation.

Digestive Health

Chia seeds are packed with fibre and provide about 8g of fibre per 2 tablespoons. A diet high in fibre encourages bowel regularity and detoxification, and because chia seeds expand in the stomach they can curb hunger and suppress the appetite which discourages over-eating. Chia forms a gel-like substance as it absorbs liquid and this acts as a prebiotic that feeds and supports the healthy probiotics in the gut.

Muscle building

Chia seeds are one of the highest sources of plant-based protein and contain 18 amino acids including all 9 essential amino acids. They are a great addition to the diet for vegans and vegetarians who want to maintain and build muscle.

 

Sources

https://draxe.com/chia-seeds-benefits-side-effects/
http://www.foodmatters.com/article/chia-seeds-for-protein-and-omega-3