Health Benefits of Chia Seeds and How to Add Them in Your Diet
Despite their tiny size, Chia seeds are considered one of the healthiest foods on the planet. These little seeds are loaded with nutrients and packed with fiber. Chia seeds have surprising properties that help reduce blood pressure and promote weight loss. Chia seeds are cultivated from a flowering plant that belongs to the mint family. Its history goes back to Native Mexico and Guatemala. Below are some of the health benefits of Chia seeds:
Helps Combats Diabetes
Chia seeds have the ability to slow down the digestive system, which makes it a natural treatment for type-2 diabetes. The outer jelly like coating of Chia seeds, when exposed to liquids, can help prevent blood sugar levels from rising.
Packed With Fiber
Believe it or not but these little seeds are packed with fiber. Fiber is essential for a healthy diet as it prevents blood sugar level from rising and also helps you stomach stay full for longer periods of time. Adding chia seeds to your diet is an easy way of fulfilling your daily fiber requirement.
Packed With Protein
If you are vegetarian and are looking for ways to increase your protein intake, try to increase the amount of Chia seeds in your diet. Chia seeds are packed with proteins and are low in calories so you do not have to worry about weight gain.
Rich in Antioxidants
Chia seeds are rich in a variety of antioxidants that help protect the body from free radicals. Chia seeds have anti-inflammatory properties that help you live a healthier life and also reduce the risk of cancer.
High in Omega-3 Fatty Acids
Chia seeds are packed with Omega-3 fatty acids, which are commonly labeled as ‘healthy fats’. Omega 3 fatty acids are good for the brain and keep your stomach full for longer periods of time.
Stronger Teeth and Bones
A single serving of Chia seeds is enough to fulfill your daily calcium requirements. This helps you prevent osteoporosis. Chia seeds are an excellent source of calcium for people who don’t eat dairy.
Fights Belly Fat
Getting into shape can be tedious especially if you are trying to lose stubborn belly fat. Chia seeds have a stabilizing effect on blood sugar levels. This enables your body to combat insulin resistance which may stand in the way of getting rid of belly fat. Insulin resistance is harmful for your overall health. Luckily, a small serving of Chia seeds every day can play a significant role in helping you maintain a healthy diet.
Helps Prevents Cardiovascular Diseases and Keeps Cholesterol in Check
Chia seeds are packed with fiber which plays an important role in lowering blood cholesterol level and preventing cardiovascular diseases. In addition, a healthy amount of daily fiber intake can significantly boost the immune system and decrease the risk of inflammation related conditions, such as cancer, diabetes and obesity.
Aids in Digestion and Detoxification
Chia seeds are rich in fiber. An adequate amount of fiber in the diet prevents constipation and promotes better digestive health. Fiber promotes bowl movement, which is necessary for a healthy digestive system.
Aids in Weight Loss
As mentioned earlier, chia seeds are low on calories but are packed with fiber which helps you feel fuller for longer periods of time. Increased fiber intake has been widely associated with healthy weight loss.
How to Incorporate Chia Seeds in Your Diet
There are numerous healthy ways in which you can incorporate Chia seeds in your diet. These tiny seeds are small but they are packed with protein, fiber, calcium, magnesium and potassium, which make it a healthy addition to your diet. Below are some ways of adding chia seeds to your diet:
Who doesn’t love a healthy smoothie? Just add a tablespoon of chia seeds to your morning smoothie and you are good to go. Toss the seeds in the blender with the other smoothie ingredients and blend away.
Lemonades make for a healthy and refreshing drink. Lemon water offers countless health benefits so adding 2 to 4 tablespoons per cup of chia seeds to your homemade lemonade is sure to make it even healthier. Add some honey or any other natural sweetening agent to enhance its taste.
There are countless ways in which you can incorporate chia seeds in your breakfast. Either sprinkle some on Greek yogurt and mixed fruits or mix it in a pudding. You can even sprinkle chia seeds on breakfast cereal, boosting its health benefits without you even tasting it.
Sprinkle It on Your Salads
Here’s a fun way to make your salads healthier: all you have to do is sprinkle some chia seeds on top. A friendly reminder though: make sure you increase your water intake so the chia seed does not dehydrate you.