Chia seeds (Salvia hispanica), often known as Salba chia or Mexican chia, are a flowering plant that belongs to the mint family. Chia seeds are the edible seeds of this plant.
The seeds are indigenous to Mexico and Guatemala and have a lengthy history. In prehistoric Mesoamerican and Aztec cultures, they were an essential crop. The seeds played a significant role in the peoples’ meals and had medicinal uses.
In several nations now, including Mexico, Guatemala, Peru, Argentina, Australia, and the United States, chia is grown commercially. It is commonly acknowledged that the seeds are a nutrient-dense supplement to balanced diets.
Chia seeds are a fantastic source of nutrients, including vitamins, minerals, and potent antioxidants.
The significant health benefits are:
Improved Heart Health
Quercetin, an antioxidant found in chia seeds, can lower your chance of acquiring a number of illnesses, including heart disease. The seeds include a lot of fiber, which can lower high blood pressure and lower your risk of heart disease.
Better bone health
Magnesium and phosphorus are two elements found in chia seeds that are essential for maintaining healthy bones. Additionally, one particle of the seeds has 18% of the daily recommended calcium intake, which is necessary for strong bones, muscles, and nerves. Chia seeds have more calcium than dairy products gram by gram.
An Excellent Source of Iron
A typical adult needs 8 to 18 milligrams of iron each day. One particle of chia seeds contains more than 2 milligrams of iron, allowing oxygen-rich blood to flow through your body and to your brain.
Nutrient-dense foods have high quantities of nutrients per calorie. Chia seeds may be especially helpful since they contain all three important macronutrients—complex carbohydrates, lean protein, and healthy fats—as well as a range of vitamins and minerals.
Heart disease and cancer are two illnesses that can be exacerbated by chronic inflammation. Chia seeds include the antioxidant caffeic acid, which can aid in the body’s battle against inflammation. Regular use of chia seeds may also aid in lowering inflammatory indicators, which frequently point to the presence of an inflammatory condition.
Improved Blood Sugar Levels
Fiber levels in chia seeds are high. Fiber may help to lower insulin resistance and improve blood sugar levels, which lowers your chance of developing metabolic syndrome and type 2 diabetes, according to studies. Additionally, studies have shown that chia seed bread causes a lower blood sugar response than conventional bread, reducing the risk of high blood sugar.
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Reduced free radicals
Chia seeds include antioxidants that can aid in your body’s battle against free radicals. Cell damage and oxidative stress are the results of free radicals. By consuming foods high in antioxidants, you may be able to lower your chance of acquiring a variety of conditions brought on by free radicals, such as heart disease, dementia, and some cancers.
Benefits of Cholesterol and Weight Loss
To significantly reduce weight, especially in obese people, the seeds should be taken daily for 12 weeks. They also aid to improve cholesterol health.
In the human body, the minerals in chia seeds function as electrolytes to create a charge that supports the sound cardiac and muscular activity. The seeds are a very effective source of magnesium because they provide 95 milligrams of the mineral per ounce. They also provide low quantities of potassium.