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Health Benefits of Chia Seeds |
Packed with omega-3 fatty acids, soluble fiber, and even a little bit of
protein, these tiny seeds can elevate just about any meal or snack to a
nutritional powerhouse.
Chia seeds have been a staple in
Mayan and Aztec diets for centuries. Today, they draw the interest of
many people for their health benefits and uses in cooking. It turns out
chia seeds are a rich source of nutrients and antioxidants.
Omega-3 Fatty Acids
Chia
seeds are rich in polyunsaturated fats, especially omega-3 fatty acids.
Chia seeds' lipid profile is composed of 60 percent omega-3s, making
them one of the richest plant-based sources of these fatty acids --
specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia
seeds can help reduce inflammation, enhance cognitive performance and
reduce high cholesterol.
Fiber
Fiber
is associated with reducing inflammation, lowering cholesterol and
regulating bowel function. Chia seeds are an excellent source of fiber,
with a whopping 10 grams in only 2 tablespoons. That is one-third of the
daily recommended intake of fiber per day.
Antioxidants
Chia
seeds are rich in antioxidants that help protect the body from free
radicals, aging and cancer. The high antioxidant profile also helps them
have a long shelf life. They last almost two years without
refrigeration.
Minerals
Two
tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35
percent for phosphorus, 24 percent for magnesium and about 50 percent
for 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.
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10 Health Benefits of Chia Seeds |
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.
Blood Sugar Regulation
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.
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