Chia seeds seem to be everywhere nowadays, what are these wonderful little seeds and why are they beneficial to our insides? Let's have a look at why they should be part of our everyday diet.
Chia seed has been used in Mayan and Aztec diets for a long time and is traditionally consumed in South America. Although the rest of the world does not know of them as much, they nowadays draw interest towards themselves because of their health benefits and uses in cooking. Chia seeds are a rich source of nutrients and antioxidants.
1. Rich in Omega-3 Fatty Acids
The Chia seed is a superfood that is rich in omega-3 fatty acids, with almost 5grms in a 1oz. serving. These fats are important for the health of our brain. Chia seeds are composed of 60% omega-3s, making them 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 high cholesterol.
2. Regulates Blood Pressure and prevents Bad Cholesterol
Chia seeds have been known to lower blood pressure as well as lower LDL (bad) Cholesterol and increase the HDL (good) Cholesterol. A study also found that when substituting chia seeds for other fat sources, such as corn oil, the alpha-linolenic acid was able to prevent high triglyceride levels and reduce obesity which leads us to...
3. Satiety and Weight Loss
Chia seeds help give the feeling of being full, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids (absorbing 10 times their weight) all contribute to their satiating effects. On the other hand, Tryptophan, an amino acid found in turkey, is also found in chia seeds and it helps regulate appetite, sleep and improve mood, in turn also aiding weight loss.
4. Decreases the risk of Diabetes
Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics. Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes. Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
5. Get More Fibre and other Nutrients
Just a 1oz. serving of chia has 11g of dietary fibre. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health. Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Nearly all carbohydrates in Chia Seeds are Fibre, which makes this a low-carb food. They are also an excellent protein source helping our body to repair cells and make new ones, as well as, calcium (which is important for bone and oral health), phosphorus (cell and tissue growth and repair) and magnesium (energy production).
EXTRAS
- “Chia” is the ancient Mayan word for “strength.”
- Chia seeds are one of the most nutritious foods on the planet in comparison to their size. To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.
- 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.
Want to know more about how to introduce Chia Seeds into your diet? Just let me know, and I will make a post with all the interesting ways I incorporate this superfood to my everyday meals :)
CREDITS:
http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html
http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html
