08 Feb 10 Benefits of Chia Seeds
By now you might have heard that chia seeds are good for you. If this doesn’t convince you about the benefits of chia seeds, we don’t know what will.
Here’s how good they are for you:
Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds are one of the richest plant-based sources of these fatty acids . The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce cholesterol.
Fiber
Fiber helps reduce inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with 10 grams in 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Antioxidants
Chia seeds are rich in antioxidants, which help protect the body from free radicals, aging and cancer. The high antioxidant profile also allows them to long shelf life. They last almost two years without refrigeration.
Minerals
Two tablespoons of chia seeds contain calcium, phosphorus, magnesium and manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Satiety
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
Gluten-Free
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
Egg Replacer
The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
Can Be Digested Whole
Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
Dyslipidemia
A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.
