Chia Seeds: The World’s Healthiest Seeds  

Chia seeds

In recent years, chia seeds have been widely accepted as a superfood or functional food. Chia seeds have a long history as it was a staple food for mesoamerican culture (cultures include Olmec, Maya, Zapotec, Teotihuacan, Mixtec, and Mexico). However, in recent years, with the popularization of vegan and vegetarian cultures, the search for plant-based fiber and protein has increased. The world once again pushed the research on these seeds off to the next level and started looking at these seeds as “Superfoods” or “Functional Foods”. 

Now chia seeds have gained much more importance in both normal and vegan diets. Regardless of their size, they are more potent not only to lose weight and also to prevent and lower the risks of many diseases. The benefits of these chia seeds are briefly explained by a doctor turned YouTuber named Alan Mandell on his youtube channel @motivationaldoc, who is known for his self-help videos. He added the proper way to drink it along with the explanation, and this video has gained 1.4 Million likes and views.

World's Highest Fiber SEED...Reduce Belly Fat & Reverse Insulin Resistance | Dr. Mandell

Nutritional value of 2 tablespoons of Chia seeds:

Chia seeds are tiny and nutrition-packed seeds. Regardless of their size, the chia seeds are so powerful as they are loaded with proteins, fibers, vital vitamins, amino acids, antioxidants, alpha-linolenic (ALA) fatty acids, and healthy enzymes – which can be completely nutrition-packed food.

Research claims that two tablespoons of Chia seeds contain 11g of fiber, 4g of protein, and 9g of fatty acids rich in omega 3s, which are enough to meet your RDA (recommended dietary allowance – daily level of nutrition needed to be added in your diet).

Two tablespoons of chia seeds also contain 18% of calcium of RDA, 30% of Manganese, 30% of magnesium, and 27% of phosphorus. They also have a very decent amount of zinc B3, potassium B1 & B2. 

Chia seeds are rich in antioxidants:

Antioxidants are an excellent substance to fight against the free radical buildup in the skin and slow down the process of aging and also some other diseases like skin cancer and inflammations. The antioxidants that chia seeds contain include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Some of these antioxidants, like chlorogenic, are claimed to reduce liver and heart problems. 

Omega -3 acids:

Omega -3 is a proven substance to improve the heart’s health and reduce cardiovascular diseases. It is important for a good immune system and the growth of the cells. “Omega -3 is an essential oil that our body can’t produce on its own and can be taken only by foods. The only sources that contain a good amount of omega -3 are flax seeds, fish liver oil and fish like salmon. However, chia seeds have eight times more omega -3 acids than salmon” – says ThreeBestRatedⓇ Cardiologist DR. NASER SAYEH in Canada. In addition to omega-3, they also have linoleic acid – an omega-6 acid that plays a crucial role in brain development and its function and normal growth. It helps to maintain bone health and improve metabolism.

Proteins content of chia seeds:

Proteins are another nutrient that our body can’t produce. Proteins are an important source of energy for our body to function and take day-to-day activities. They are also important for muscle buildup and reducing muscle loss. They are the chain of amino acids that plays a crucial role in burning the calories to convert into energy and carries the oxygen throughout the body in your blood. That’s why chia seeds are widely used by gym-goers and fitness freaks as an energy booster.

Will suppress the appetite and helps to lose weight:

Primarily, chia seed helps you to melt your fat in two ways. Firstly, chia seeds can hold 12 times more water than their weight, which is responsible for their fluffiness. When it is consumed, it absorbs the fluid from the food and continues to bulge inside the stomach, giving you fullness so that you will tend to eat very less!

Secondly, they have highly soluble fiber. Research has proved that the soluble fibers bulge with water, enabling the stomach to release the digested food slower into the gut, which in turn slows down the insulin produced by the body. The soluble fiber also takes control of appetite hormones like ghrelin and makes you feel full. This will not only improve gut health but also promotes the friendly bacteria which are vital to building a strong immune system. That’s why they are an ideal food to be consumed while you’re on a diet!

How does it help in diet?

As chia seeds are a good suppressant of hunger, they make you feel full for a longer time. Moreover, chia seeds are rich in carbohydrates and fiber that are quite different from digestible carbs like sugar and starch. That’s why they are effective when included in low- carbs diets like the ‘Keto’ Diet, the Low-Carb/ High-Fat Diet, the Atkins Diet, and the paleo diet.

Not only do they fit for the low-carb diet, they also best fit the vegan diet as chia seeds are plant-based protein. So it can be a great alternative to meat. 

Chia seeds are versatile:

As these seeds are not meant to be taken dry, they must be added to some other food items. This is also one of the reasons that people love chia seeds. They are versatile, and you can add them to any of your recipes. They go well with salads, desserts, juices, water, puddings, milk, and smoothies. They can be milled and added to the flour to make bread, cookies, and so on. 

They give a nutty and bland flavor that won’t impact your favorite recipe’s taste. So 20 grams or two tablespoons of Chia seeds can improve overall health. But remember you must not take it dry; otherwise, these tiny seeds can be a great energy booster as it provides nutrition beyond the nutritional value.


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