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19 Benefits of chia seeds for your body and mind 2022

Benefits of chia seeds

19 Benefits of chia seeds for your body and mind 2022

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 2 millimetres.

Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. Chia seeds are high in fiber.

Have you heard of these seeds? Its nutritional properties are extraordinary.

Have you heard of chia seeds? In Psychology and Mind, we like to promote healthy lifestyles, and this area is not only reduced to the strictly psychological. Proper nutrition is also a great source of health and wellness.

Chia seeds: a very healthy food

Today we discover one of those foods with extraordinary properties: chia seeds. It is a product with a flavor that many people associate with nuts, and it has a considerable amount of vitamins and minerals that can help us combat those extra kilos, control the habit of snacking between meals, and in short, make us feel better, with our body and mind.

But the thing does not end here. The benefits of eating chia seeds are many, and in the following lines, you will see them compiled in these ten healthy reasons to encourage you to try this seed native to America.

19 Benefits of chia seeds for your body and mind 2022

It’s fashionable and rightly so

There is a real fever for chia seeds. We can say that they are very fashionable, and this fame is not entirely unjustified, although it is clear that marketing has had a significant influence. Many nutrition experts have reported on its qualities, but there is still a considerable lack of knowledge about this food’s benefits.

More and more people have chia seeds in their pantries. What qualities and properties make chia seeds such a popular food lately? Next, we will explain some of its most relevant properties, and we will update you on the psychic and physical benefits that it can bring you.

In fact, before delving into its benefits, we must clarify that it is delicious food and allows great versatility in the kitchen. Many chefs use chia seeds to complement many dishes: from the most exotic to the most traditional.

The healthy properties of chia seeds

There has to be something in this food for all nutritionists to recommend it strongly. “Chia” is a term of Mayan origin whose meaning is strength. For millennia, chia has been the Mayan and Aztec societies; not in vain; it has many vitamins, minerals, and fatty acids that make it easier for our body to fight bad fats and provide us with different benefits.

It is a widely consumed food among athletes, but even if you do not practice much physical activity, you can benefit from its daily consumption to feel better what’s more. As we have already said, it is a nutritious food, and it can have its place in almost any dish you can imagine. Some people include chia in yogurt, soups, breakfast cereals, purees, stews, and salads. It goes with practically anything! The most daring have even experimented with chia, including it in cupcakes or cakes.

Gluten-free and with Omega 3

The English nutritionist Maddie Shaw indicates that chia seeds do not contain gluten (and are therefore a food suitable for coeliacs) and contain Omega 3 and fiber, and antioxidants.

Some more information about its nutritional contribution:

  • Provides twice the protein of most vegetables
  • It contains twice as much potassium as a banana
  • It gives us twice as much fiber as oatmeal
  • Three times as much iron as lentils
  • Five times more calcium intake than cow’s milk
  • Three times more antioxidants than beans

Ten benefits for our health that chia seeds provide us

So what are the benefits of consuming this seed? What nutritional contributions does it satisfy, and how does it help improve our physical health? In the following lines, you will find a summary of the health benefits of chia seeds and the advantages of incorporating this ingredient into the usual diet.

They manage your desire to snack between meals.

Chia contains a high contribution of fiber, so it is a great idea to curb our craving for snacking between meals. The seeds are easily digestible, but they create a feeling of satiety that keeps us from snacking and makes it easier for us to control our body weight.

Experts advise eating chia for breakfast to take advantage of its long-range shot of energy, which will keep us active for many hours.

19 Benefits of chia seeds for your body and mind 2022
19 Benefits of chia seeds for your body and mind 2022

They are tasty

Some people say they don’t find many flavors, while others say it reminds them of a nutty flavor. They are still seeds; therefore, we cannot expect an explosion of flavor and freshness on our palate, but the truth is that most people love it.

They regulate the hydration of your body.

They are absorbent seeds that can reach up to 10 times their weight in water. Consuming them also helps us hydrate our body. It is one of the keys to understanding why athletes and people who do very physical or stressful jobs are signing up to eat chia seeds.

It is also highly recommended to take them before going to train at the gym or running.

They protect you from the harmful effects of the environment.

Let’s delve into an important point: chia improves our immune system. Therefore, it protects us when facing environmental inclemencies and diseases. It makes us more resistant to catching colds and flu, for example. However, this is an indirect effect produced by the reinforcement of the immune system, which means that it does not make existing diseases disappear or the risk of suffering from them vanishes.

They give you a good dose of Omega 3

Omega 3 is a fatty acid whose properties help us in various processes: it strengthens the central nervous system and cells, keeps our skin well hydrated and shiny, enhances our cognitive abilities our immune system.

Chia seeds provide us with more Omega 3 than fish like salmon, so it can be a very healthy alternative if you are not very fond of eating fish.

Energy for (almost) the whole day

If you feel tired for most of the day, one of the problems may be your diet. Not all foods provide us with several sugars that give us the energy to face day to day. In this case, chia seeds are optimal to help us endure at work or in the gym.

They contain a lot of potassium and more protein than almost any vegetable. And its sugars are slow absorption.

A little help to control overweight

Chia is a very suitable food for those who have problems losing weight. They have a lot of fiber that will help your digestive system and regulate the feeling of hunger. It is a very satiating food, especially when taken hydrated.

There are also some recipes to eat chia along with juices. A perfect combination to eat healthily and control excess weight.

Good food for your muscles

As we have already mentioned, Chia seeds provide us with great energy and fiber. But our muscles are built thanks to protein, and chia is also a food rich in it. Thus, it will help us increase muscle mass and regenerate those muscle tissues that need it.

A much healthier and cheaper option than the classic protein shakes that many athletes take after training. And even if you don’t play sports, it can also help you have a healthier body.

Healthy joints

Many people suffer from pain in their joints. For this condition, chia seeds can be a beneficial and effective solution. We have already seen the contributions in Omega 3 acids of chia, but we have not said that it has anti-inflammatory properties.

Consuming chia can significantly relieve the pain caused by your joints over the years, although it will not make the wear disappear since this would require repairing these body parts more structurally.

Purify your body and prevent oxidation

Chia seeds make it easier for our body to eliminate excess fluids and toxins and regulate intestinal flora and slow down the cellular oxidation process. In short, chia is responsible for regulating many bodily processes and functions that will make us feel healthy both inside and out.

19 Benefits of chia seeds for your body and mind 2022
19 Benefits of chia seeds for your body and mind 2022

Some conclusions about this food

Nature provides us with various foods that have magnificent properties for our bodies. One of these foods is chia. It is recommended that you try them for a few days and see for yourself the beneficial effects of this seed.

It is not enough to eat only chia seeds. Still, our physical and psychological health is based on many variables, and we also need a much higher amount of macronutrients than what this product will offer us.

If we talk about eating habits, chia is a great supplement. Still, the basis of our health must be a balanced and varied diet, in addition to practicing physical exercise and good healthy habits (no smoking, drinking alcohol, etc.). On the other hand, it is necessary to eat foods with macronutrients not available in chia seeds. They do not contain much energy, carbohydrates, or healthy fats to function well.

You have another nutritious and exotically to improve your health from now on.

A very healthy fat

A unique quality of the chia seed is its high oil content. It is the richest vegetable source of omega-three fatty acid (approximately three to ten times the concentration of unsaturated fatty acids of most grains) and omega 6.

These fatty acids are considered essential, as our body cannot synthesize them, so the only way to get them is through diet. They are the essential oils that the body needs to help both emulsify and absorb fat-soluble vitamins (A, D, E, and K).

They are essential for the respiration of vital organs and make it easier for oxygen to be transported through the blood system to cells, tissues, and organs. They also help maintain cell lubrication and combine with protein and cholesterol to form the living membranes that hold cells together.

They are essential for regular glandular activity, especially the thyroid and adrenal glands. They nourish skin cells and are necessary for healthy nerves and mucous membranes. Its function in our body is to cooperate with vitamin D so that calcium is available in our bones, helping the assimilation of phosphorus and stimulating the conversion of carotene into vitamin A.

As numerous scientific studies indicate, omega three fat plays a vital role in preventing cardiovascular diseases improving normal heart function. Also, in the development and maintenance of our nervous system, regulating inflammatory processes, relieving inflammation, arthritis, and joint pain. 

They play a role in the prevention of certain types of cancer, lower risk of sudden death, slowing the progress of macular degeneration, lowering cholesterol levels (increases HDL cholesterol and reduces triglycerides and LDL cholesterol ),

 allergies, depression, gastrointestinal problems, anemia, psoriasis, lack of memory, and other dysfunctions, help healthy development during pregnancy and child growth.

Antioxidant properties

This seed has a significant amount of natural antioxidant substances such as flavonoids; among these, we can include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaemferol.

These compounds have numerous properties, among which we can include: anti-inflammatory, antimutagenic, antiviral, anticancer (lung and stomach cancer) as well as helping ischemic heart disease.

It is essential to indicate that these antioxidants, in addition to being a healthy dietary and therapeutic contribution, help preserve the oil. Thus explaining the fact that the Mayans, without being experts in conservation techniques could store chia flour without going rancid for long periods

Good source of protein

This seed has about 23% protein. It can be considered a complete source since it has a unique profile as it has almost all the essential amino acids and good lysine content. This amino acid is limiting in cereals. For this reason, chia seed is delicious food to be consumed by vegetarians.

Absence of gluten

This seed does not have gluten, making it an excellent food to consume by people with celiac disease.

19 Benefits of chia seeds for your body and mind 2022
19 Benefits of chia seeds for your body and mind 2022

Very rich in fiber

Today health professionals recommend adults to consume between 25 to 30 grams of fiber daily. Since the chia seed provides 27.6 grams per 100 grams of grain, we can indicate that it covers 100% of said expectations.

Fiber can increase the volume of the fecal bolus. It is mainly due to its ability to absorb a significant amount of water. As a result, fecal matter, the final product of digestion, becomes bulkier and softer because it is more hydrated. Consequently, this capacity of fiber stimulates intestinal transit, which reduces its permanence time in the digestive system while helping to regulate bowel movements, avoiding constipation, diverticulitis, and colon cancer.

In addition, the fiber can form solutions with the gastrointestinal content so that the substances that have to be absorbed cost them more to do so; this is what happens with the fats and glucose that, in combination with the fiber, are less interested. Thanks to this function, fiber contributes to preventing multiple diseases such as cardiovascular disease and diabetes.

In studies conducted by Dr. Vladimir Buscan (Clinical Nutrition and Risk Factor Modification Center at St Michael’s Hospital in Toronto), they conclude that a regular intake of chia seed in patients with type II diabetes helps reduce blood clotting and inflammations. Furthermore, the patients achieved a more significant reduction in blood pressure than with the intake of other medications. This study also indicates the mechanisms by which Chia improves endothelial function, coagulation, fibrinolysis, and iron level

Good source of B vitamins

It is a good source of B vitamins. The lack of these vitamins is one factor that increases the level of homocysteine ​​in the blood, which favors the formation of plaque deposits on the arterial walls and increases the risk of cardiovascular disease and stroke.

Good source of calcium and iron

This seed is a good source of calcium; it has 6 to 10 times more of the said mineral than cow’s milk (125 mg per 100 grams). To be exact, the whole chia seed has 714 mg per 100 grams and the partially defatted source (flour) 1180 mg per 100 grams.

In trace element content, chia is an excellent source of iron (it has 16.4 mg per 100 grams, reaching up to 20.4 mg per 100 grams in the case of its flour; a value that almost triples the content of said trace element in chia). Beef liver (7.90 mg per 100 grams), although its absorption worsens.

For whom it is interesting to take it

The consumption of this seed is beneficial:

  • In pregnancy.
  • During growth.
  • Cardiovascular conditions.
  • Diabetes.
  • Celiacs.
  • Cancer.
  • Inflammatory processes, arthritis, joint pain.
  • Constipation, diverticulitis.
  • Obesity.
  • Memory loss.
  • Vegetarians.
  1. Bibliography

Frequently Asked Questions: Chia Seeds

What are the benefits of eating chia seeds?

Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. Chia seeds are high in fiber.

How much chia seeds should you eat a day?

A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.

Can chia seeds make you gain weight?

Chia seeds may cause side effects in people with diabetes, high blood pressure, allergies, or digestive issues. In addition, consuming many of them may lead to weight gain.

Is it OK to eat chia seeds everyday?

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.

Does chia seeds help in losing weight?

Chia seeds is one of the best superfoods to lose weight

From boosting digestive health, metabolic rate, high iron, Omega-3 content and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat.

How much weight can you lose with chia seeds?

Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.

  • How To Eat Chia Seeds
  • Chia Seeds Benefits
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  • How To Use Chia Seeds
  • Where To Buy Chia Seeds
  • Chia Seeds Recipes
  • Chia Seeds Side Effects
  • Ala In Chia Seeds

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