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Chia seeds are the best seeds you can add to your body. They provide many great nutrients that are great for the body and brain. Here are 11 scientifically proven health benefits of chia seeds.
1. Chia seeds are rich in antioxidants
The most prominent health effects of chia seeds are known for their high antioxidant content. These antioxidants work to prevent or slow down the oxidation of other chemicals. In addition, they are also known to reduce inflammatory responses in the body, slow down the aging process and prevent cancer.
Hạt chia có tác dụng ngăn ngừa ung thư
2. Most of the carbs in chia seeds are fiber
Just a small 28-gram serving of chia seeds provides about 12 grams of carbs. Interestingly, 1/12 of that is fiber that doesn't require the body to digest. Fiber does not raise blood sugar and does not require insulin to break down.
Although, chia seeds are very nutritious and are classified as carbs, the health benefits of chia seeds are very different from starch and sugar. The amount of carbs that the body will digest from 28 grams of chia seeds is only 1 gram. Therefore, chia seeds are really a very healthy low-carb food.
Due to their high soluble fiber content, chia seeds can absorb water and increase 10-12 times their weight in water, making them gel-like and expand in your stomach, so You will feel your stomach is full, not hungry and from there will eat less, suitable for people who are looking to lose weight.
In addition, the fiber in chia seeds also helps nourish the beneficial bacteria in the intestinal tract and balance the intestinal microflora, thereby promoting general health. With 40% fiber by weight, chia seeds are ranked as the best source of fiber in the world.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.3. Chia seeds provide high amounts of protein
Chia seeds are about 14% protein by weight, which is very high compared to most other plants. They are also a source of essential amino acids in a relatively balanced ratio, so your body can easily use this amount of protein.
Protein offers various health benefits and is by far the most weight loss friendly diet nutrient. A high-protein diet reduces cravings by up to 60% and reduces the desire for late-night snacking by up to 50%. Chia seeds are actually a great source of protein, especially for people who eat little or no animal foods.
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4. The high fiber and protein content in chia seeds can help with weight loss
Many health experts believe that chia seeds can aid in weight loss, as they expand and fill up in the stomach thereby reducing hunger. In addition, the glucomannan fiber in chia seeds with a similar mechanism of action helps in the weight loss process. Along with the high protein content in chia seeds, it also contributes to reducing cravings. There have been several studies on the effects of chia seeds on weight loss. However, the effect was not as expected when the studies showed that "no effect of eating chia seeds on weight loss in the participants". But scientists still recommend eating chia seeds in combination with other nutrients, along with a healthy lifestyle, will be very good for weight loss.
5. Chia seeds are rich in Omega-3 fatty acids
Like flaxseeds, chia seeds are rich in omega-3 fatty acids, much more than salmon. However, this amount of omega-3 fatty acids does not help the body much because chia provides only ALA. ALA needs to be converted to EPA and DHA in order for the body to use it, but this conversion process in humans is not efficient. Therefore, the amount of omega-3 obtained from plants does not seem to be as beneficial as that of animals. If you are looking for an omega-3 supplement then you should choose salmon or take a daily fish oil supplement.
Omega-3 trong hạt chia đem lại nhiều lợi ích cho sức khỏe
6. Chia seeds help reduce the risk of cardiovascular disease
Because chia seeds are rich in fiber, protein and omega-3, they help reduce the risk of cardiovascular disease. Trial studies have shown chia seeds to reduce risk factors including triglycerides, reduce inflammation, insulin resistance, and belly fat. They can also increase the good HDL cholesterol in the body. Some studies also show that chia seeds help lower blood pressure in patients with high blood pressure. However, it still needs to be combined with a varied and healthy diet to be effective in reducing cardiovascular risk.
7. Chia seeds provide many healthy nutrients for bones
Chia seeds provide many nutrients that are important for bone health, due to their high levels of calcium, phosphorus, magnesium and protein. The amount of calcium in 28 grams of chia seeds meets 18% of the recommended daily calcium dose, even higher than milk.
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8. Chia seeds can lower blood sugar
The elderly are often at higher risk of type 2 diabetes because insulin in the body loses its effectiveness in helping to convert starches into sugar. High blood sugar before eating or after eating is harmful to health. Chia seeds have been shown to help increase insulin sensitivity, lower blood sugar levels, and help control diabetes. Research has shown that eating bread sprinkled with chia seeds has a better effect on lowering blood sugar than eating regular bread. Therefore, you should add chia seeds to everyday foods such as yogurt or juice.9. Chia seeds have the effect of reducing chronic inflammation
Inflammatory response is a normal response that helps protect the body against inflammatory agents. For example in the case of an injury or a viral or bacterial attack. Even so, inflammatory reactions in the body can potentially have certain harmful effects on health. For example, the inflammatory responses in cases of cardiovascular disease, diabetes and cancer can have serious health consequences. These inflammatory reactions may not be visible to the naked eye until symptoms are present. Chia seeds have been shown to reduce inflammatory responses in the body so it is good for general health, and is especially good for the prevention and care of cardiovascular disease, diabetes, blood pressure and cancer. Besides the use of chia seeds, a healthy lifestyle combined with a reasonable diet will help prevent many chronic diseases.
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10. Chia seeds are easy to incorporate into your diet.
Chia seeds have a slightly nutty and neutral taste. Some people think that the taste of chia seeds is relatively bland, so you can easily use them as a spice to add to your daily food. Unlike flax seeds, you also do not need to crush chia seeds, so using them is also very convenient.
Chia seeds are eaten raw, can also be soaked in juice, added to porridge, added to puddings, sandwiches, smoothies or baked goods. You can also sprinkle chia seeds on top of cereal, yogurt, vegetables or rice dishes. Because of their ability to absorb both water and fat, they can also be mixed with water and turned into a gel. So chia seeds can be used to thicken sauces or as an egg substitute in recipes.
Add chia seeds to recipes to increase the nutritional value of the dish. Experts give the recommended daily dose of 20 grams, equivalent to 1.5 tablespoons of chia seeds, and should be used twice daily.
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Reference source: healthline.com
