Chia Seeds

chia seeds

Chia Seeds

Chia seeds are rich in antioxidants, provide fiber, iron and calcium and are an excellent source of omega-3 fatty acids.  Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Fun facts on chia seeds:Here are some key points about chia seeds. More detail is in the main article.

  • They are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.
  • A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
  • Mixed with water, they can replace egg in vegan cooking.
  • Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.

Nutrition

Chia is rich in nutrients and fiber.

A one-ounce serving contains:

  • 131 calories
  • 8.4 grams of fat
  • 13.07 grams of carbohydrate
  • 11.2 grams of fiber
  • 5.6 grams of protein
  • No sugar

Eating one ounce each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.  They provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.

Benefits

A plant based diet has been proven to reduce the risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

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Here are some proven health benefits of chia seeds:

1. They Are Rich In Antioxidants

High in antioxidants which helps fight free radical damage in the body, but also helps to prevent the healthy fats from going rancid in the seeds. You also don’t need to grind them to a meal like you do with flaxseeds to get the most benefits

2. Chia Seeds Are Typically Non-GMO And Grown Organically

Looking for a truly organic seed to add to your diet?  Truly organic, raw, Non-GMO, non-irradiated, and produced without pesticides which means they’re one of the world’s purest seeds, so you can eat them without worrying about consuming harmful pesticide residues!

3. Suitable For A Low Carb Diet

If you’re watching your carbohydrate intake, then chia seeds are your friend! The net carb content is only 1 gram per ounce, which is really low! Plus, they contain so much fiber, they can also help you stay full for longer – supporting any weight loss efforts, or simply curbing those hunger pangs.

4. They’re Good For Your Digestive System

The fiber also helps to support your digestive system. Feeding the bacteria in the intestine, which helps them to thrive and nourish your body with essential compounds for immunity and overall health.

5. A Great Source Of Plant Protein

They are about 14% protein, which is high compared to most plants! More protein in your diet has been shown to help reduce appetite, improve muscle repair (great if your exercising), and even curb nighttime snacking by 50%!

6. Trying To Lose Weight? Add Chia!

Due to the protein and fiber content of chia, as well as its ability to absorb a stack of water (hello tummy-filling power!), chia seeds make a great addition to your diet if you’re trying to maintain or lose weight.

7. Support Healthy Bones

Chia seeds have more calcium than most dairy products! As well as being high in several nutrients important for bone health, including calcium, phosphorus, magnesium and protein.

8. They Help To Detoxify The Body

As the highest combined plant source of omega-3, fibre and protein, chia seeds are a great addition to your detoxification efforts. They help support your body’s natural detoxification pathways, repair your cells, reduce inflammation and support a healthy digestive system.

9. They’re A Natural Beauty Food!

With all the healthy fats, proteins and minerals in chia seeds they help promote healthy skin, hair and nails.

10. Protect Your Heart With Chia

Just one tablespoon of chia will provide you with 100% of your daily requirement for omega-3 ALA. Research shows that plant-based omega-3 is essential for a healthy heart by helping to lower cholesterol. Both omega-3 ALA and DHA (found in oily fish) are vital in lowering the risk of cardiovascular disease, and chia has plenty!  I used fish oil supplements to fix my HDL and LDL levels.  Then I discovered Chia seeds have the same health benefit.  This is wonderful if you are trying to eat a more vegan diet.

11. Reduce Your Risk Of Colon Cancer

With it’s 36% fiber content and a perfect balance of 80% insoluble versus 20% soluble, chia seeds improve intestinal health and regularity and can reduce the risk of colon cancer. 

12. Gluten-Free

That means those intolerant to gluten are also able to enjoy the benefits of these super seeds! Plus they don’t come with the potentially damaging effects of gluten when consumed in excess.

13. They Are Great For Those With Diabetes

A study in those with Type 2 Diabetes showed that chia seeds can significantly lower blood pressure and a marker for inflammation.

Chia seeds aren’t only fun to eat, but they’re so full of goodness that you’re body will love them!