How To Eat Chia Seeds And Its Essential Health Benefits Including High Amount Of OMEGA-3Posted on 18 Sep 13:14 by Diana N Ahuche
Chia seeds are among the healthiest foods of our time. They are loaded with nutrients that can have important benefits for maximizing your energy level and improving your overall health. Originally grown in Mexico, the seeds were highly valued for their medicinal properties and high amount of nutritional value. Plus, chia seeds health and wellness benefits are plentiful!
The chia seed is nutrient-dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them high energy and endurance during war. They said just one spoonful of chia could sustain them for up to 24 hours. Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel for energy while running long distances or during battle.
Ch-ch-ch-chia! The fuzzy green novelty items may be the first thing that comes to mind when you hear the word chia, but these tiny superfood seeds are the reason Chia Pets get their lush coating. This naturally gluten-free food is a great source of plant omega-3 fatty acids, protein, fibre, antioxidants and minerals. Chia is easy to integrate to your diet and take advantage of (look up some recipes).
Chia Seeds Nutrition Profile
For example, just one ounce (28 grams) 2 tablespoons, of chia seeds contain about
- 137 calories
- 12 grams carbohydrates
- 4 grams protein
- 9 grams fat (5 grams are Omega-3s)
- 11 grams fiber
- 1 milligram manganese (30% Recommended Daily Value)
- 265 milligrams phosphorus (27% Recommended Daily Value)
- 177 milligrams calcium (18% Recommended Daily Value)
- 1 milligram zinc (7% Recommended Daily Value)
- 44.8 milligrams potassium (1% Recommended Daily Value)
Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; vitamins B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), E and D; and minerals, including sulphur, iron, iodine, copper, magnesium; and they’re very high source of antioxidants.
Health Benefits of Chia Seeds
Boost Your Energy and Metabolism
A study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced energy for exercise performance or workouts that lasted 90 minutes the same way artificial sports drink would, but without all the unhealthy sugar and instant rush and crash.
Adding a serving of chia seeds a day to your meal, you can help boost your metablolism (eat when you should and how much you should without over/under eating) and burn belly fat as well. Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that affects the metabolism of the body and is a component of obesity.
Build Muscle and Lose Weight
Chia seeds rank top among plant-based sources of protein. This is a good reason this super seed is great to consume for those trying to build lean muscle and burn fat.
Chia seeds pack a powerful antioxidant that to help replace some of the nutrients lost when exercising to build muscle or lose weight because they’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.
Just one ounce of chia seeds has about 18 percent of the recommended daily amount of calcium. Calcium is fundamental in all bone health and helps maintain bone strength and mass.
Chia contains boron, which is another essential nutrient for bone health. Boron helps metabolize calcium, magnesium, manganese and phosphorus for better growth of bones and muscles. Great for young one and seniors.
With chia seeds packed with calcium, phosphorus, vitamin A and zinc, it’s no wonder that they’re a top food to help your teeth stay strong. Calcium is the building block of your teeth and necessary for tooth health.
Zinc, abundant in chia, prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and oral hygiene, especially for young and the elderly ones.
Help Treat Diabetes
Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina determined chia seeds can effectively help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance, which are two factors in the development of diabetes as published in the British Journal of Nutrition.
Fight Breast and Cervical Cancer
Chia seeds are rich in alpha lipoic acid (or ALA), which is an omega-3 fatty acid. In 2013, the Journal of Molecular Biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancers – this is to be taken into serious account.
Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells as chemo and other cancer treatments or therapies. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancers. Prevention is better than cure!
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