When it comes to eating a healthy diet and looking after ourselves, there’s a little superhero that can help you significantly but often goes unnoticed – chia seeds. These tiny seeds might not be as popular as some other superfoods, but they pack an incredible punch when it comes to nutrition and health benefits. If you’re on a journey of weight loss, want to have a healthy, beating heart, or just want to take care of your general well-being, chia seeds might just be the underdog you’ve been waiting to discover. In this blog, we’ll answer your burning question – what are chia seeds, and why are they so effective? Find out the many benefits of chia seeds, along with the right place to buy them from and some recipes that will add a little fun to your diet.
What are Chia Seeds’ nutrition facts?
Chia seeds, though diminutive, house an abundance of essential nutrients. These tiny black or white seeds are rich in fiber, protein, omega-3 fatty acids, antioxidants, and vital minerals. Widely touted for their potential to facilitate weight loss, promote heart health, and regulate blood sugar levels, chia seeds offer a nutritional profile that’s worth exploring. There’s a reason why chia seeds benefit so many people, mainly because of the nutritional content found within one ounce (28 grams) of chia seeds:
- Calories: 130
- Fat: 9 grams
- Saturated fat: 1 gram
- Monounsaturated fat: 5 grams
- Polyunsaturated fat: 3 grams
- Carbohydrates: 12 grams
- Fiber: 10 grams
- Protein: 4 grams
- Calcium: 18% of the Daily Value (DV)
- Iron: 18% of the DV
- Magnesium: 30% of the DV
- Phosphorus: 27% of the DV
- Potassium: 20% of the DV
- Zinc: 15% of the DV
- Manganese: 30% of the DV
- Omega-3 fatty acids: 5 grams
5 Chia seeds benefits that will convince you to add them to your diet
1. Effective Weight Management
One of the top chia seeds benefits is that it boasts significant fiber and protein content, contributing to a sense of fullness and satisfaction after eating. This attribute makes them a potent ally for weight loss and maintenance. A study featured in the Journal of the American College of Nutrition demonstrated that individuals incorporating 30 grams of chia seeds into their daily diet over 12 weeks exhibited superior weight and body fat loss compared to their non-chia-consuming counterparts. Moreover, chia seeds are good for curbing hunger and cravings, aiding in avoiding overindulgence.
2. Heart health
Another one of chia seeds benefits is that the omega-3 fatty acids present in chia seeds render them beneficial for heart health. Research from the Journal of the American Medical Association indicated that individuals consuming 2 tablespoons of chia seeds daily over 12 weeks experienced lowered levels of LDL (bad) cholesterol and triglycerides, factors contributing to heart disease risk.
3. Improved blood sugar control
Chia seeds can facilitate gradual sugar absorption into the bloodstream, potentially benefiting individuals with diabetes or prediabetes. A study in Diabetes Care unveiled that participants with type 2 diabetes who consumed 2 tablespoons of chia seeds per day for 12 weeks demonstrated improved blood sugar control. Remarkably, chia seeds also played a role in reducing medication dependency.
4. Reduced inflammation
Chia seeds’ antioxidant content positions them as potent tools for combating inflammation, a culprit behind chronic diseases like heart disease, cancer, and arthritis. A study published in Nutrition Reviews confirmed the anti-inflammatory attributes of chia seeds, which could potentially safeguard against chronic ailments.
5. Improved bone health
This is one of the most surprising chia seeds benefits. Laden with calcium, phosphorus, and magnesium, these seeds exhibit the potential to enhance bone mineral density. A study featured in Nutrients underscored this impact, potentially averting conditions like osteoporosis.
6. Improved athletic performance
For athletes seeking endurance and hydration enhancement, chia seeds offer a boon. A study in Nutrients shed light on chia seeds’ capacity to bolster endurance during exercise, prolonging fatigue onset and amplifying overall performance, making it one of the best chia seeds benefits for athletes.
7. Anti-aging properties
Chia seeds’ antioxidant content holds the potential to shield skin from free radical-induced damage. Counteracting these unstable molecules can thwart premature ageing and the onset of chronic diseases like cancer and heart disease.
Where to buy good quality Chia Seeds?
Now that you know the top chia seeds benefits, let’s explore iHerb. This platform curates an array of global health and wellness products, including chia seeds, vitamins, supplements, and more. Your selection process should prioritise the following:
- Trustworthy Brands: Opt for well-established brands with a proven track record to ensure product quality.
- Certifications: Tailor your choice to your dietary preferences, whether it’s organic, gluten-free, or vegan options.
- Price Consideration: Chia seeds’ price range typically spans $10 to $20 per bag, ensuring affordability aligns with your budget.
- Shipping Convenience: While iHerb offers free shipping for orders above $40, alternative retailers might offer universal free shipping, ideal for smaller chia seed orders.
What is the healthy amount of daily consumption of Chia Seeds?
Even with all the benefits of chia seeds, there’s a fine line between consuming them in a healthy amount and overconsuming them. Start with the recommended daily intake of 2 tablespoons (28 grams), monitoring any effects on your body. Gradual increments to 3 or 4 tablespoons daily are viable if no adverse reactions surface. Ensuring ample hydration is crucial due to chia seeds’ ability to absorb water significantly—up to 10 times their weight. This aids in sidestepping issues like constipation and digestive discomfort.
Wholesome Chia Seeds recipes
The many benefits of chia seeds can entice anyone to include them in their food. These delectable chia seed recipes strike a balance between health and taste:
- Chia Seed Pudding: Craft a swift breakfast or snack by blending chia seeds with milk or yoghurt. Allow the mixture to rest for a few hours, and embellish with favorite fruits or nuts for added delight.
- Chia Seed Smoothie: Begin your day with a protein and fibre-rich smoothie. Blend chia seeds, milk, yoghurt, fruits, and a preferred sweetener for a nourishing kick-start.
- Chia Seed Energy Balls: Ideal for busy lifestyles, combine chia seeds, oats, nuts, and dried fruits to shape energy balls: Refrigerate and savour on-the-go snacks for up to a week.
- Chia Seed Granola: Elevate mornings with a nutritious chia seed granola mix. Combine chia seeds, oats, nuts, seeds, and dried fruits. Bake until golden, and store in an airtight container for sustained freshness.
Chia seeds, though modest in size, wield a formidable influence on health. Their nutrient-packed composition aids in weight management, cardiovascular robustness, and blood sugar equilibrium. Rich in antioxidants, they act as guardians against cellular damage. As you delve into the myriad of chia seeds benefits, iHerb emerges as an exceptional resource for procuring these gems alongside a spectrum of wellness products. Embark on a transformative journey towards wellness today – explore iHerb’s offerings to nurture a healthier version of yourself. For additional updates on wellness products, explore Hermagic.