Chia Seed: What is the health benefit of chia seeds?

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

The seeds of the flowering plant Salvia hispanica, also known as Mexican chia or Salba chia, are edible and belong to the mint family. The seeds originated in Mexico and Guatemala and have a long history. In the cultures of Mesoamerica and the Aztecs, they were an important crop. The people ate a lot of the seeds, which were used for medicinal purposes.

Chia is grown commercially today in numerous nations, including Australia, Mexico, Guatemala, Peru, Argentina, and the United States. The seeds are widely acknowledged as an excellent source of nutrients for healthy diets.

Health Benefits

Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants. Some of these antioxidants include:

• Caffeic acid
• Chlorogenic acid
• Kaempferol
• Quercetin

These nutrients help provide many significant health benefits.

Reduced Free Radicals

Chia seeds contain antioxidants that can aid in the body’s fight against free radicals. Cell damage and oxidative stress are brought on by free radicals. Consuming foods that are high in antioxidants may help lower your risk of a number of health conditions that are linked to free radicals, such as heart disease, cognitive decline, and some types of cancer.

Better Heart Health

Quercetin, an antioxidant found in chia seeds, can lower your risk of heart disease and other health conditions. The seeds also contain a lot of fiber, which can help lower your blood pressure and lower your risk of heart disease.

Improved Blood Sugar Levels

Fiber is abundant in chia seeds. According to studies, fiber may reduce metabolic syndrome and type 2 diabetes risk by lowering insulin resistance and elevating blood sugar levels. Additionally, chia-seed bread helps to prevent high blood sugar levels by triggering a lower blood sugar response than conventional bread.

Reduced Inflammation

Heart disease and cancer are two health problems that can be brought on by chronic inflammation. Chia seeds contain caffeineic acid, an antioxidant that can aid in the body’s fight against inflammation. Chia seeds may also reduce inflammatory markers, which frequently indicate the presence of an inflammatory disease, when consumed regularly.

Healthier Weight Management

39% of your daily fiber needs are met by eating one ounce of chia seeds. The seeds’ soluble fiber takes in water, causing them to expand in your stomach and make you feel fuller after eating them. Chia seeds can help you keep a healthy weight by giving you a feeling of fullness even when you eat less.

Better Bone Health

Magnesium and phosphorus are two of the nutrients in chia seeds that are essential to bone health. Additionally, a single ounce of the seeds contains 18% of your recommended daily allowance of calcium, which is necessary for the proper functioning of your bones, muscles, and nerves. Chia seeds contain more calcium than dairy products, gram for gram.

Nutrition

Chia seeds provide many essential nutrients, including:

• Calcium
• Manganese
• Magnesium
• Selenium
• Copper
• Iron
• Phosphorus

Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower omega-6 to omega-3 fatty acid ratio — a lower ratio is associated with reduced risks of chronic conditions such as heart disease, cancer, and inflammatory conditions.

Nutrients Per Serving

A 1-ounce serving (28.35 grams) of chia seeds has:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• Carbohydrates: 12 grams
• Fiber: 9.8 grams
• Sugar: 0 grams

How Many Chia Seeds Can You Eat in a Day?

Because chia seeds can lead to some issues, it’s best to start small. At first, try just a 1-tablespoon serving. Make sure to prepare them in a way that will allow them to expand before you eat them. 

From there, you can gradually add a little more chia seed to your diet. But if you feel that they lead to digestive issues, it might be smart to cut back.

Reference: webmd.com

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