The consumable seed of the Salvia hispanica, chai is indigenous to Central America. The Chia is egg-shaped and gray in coloration having black and white patches. Owing to the hydrophilic nature of the seed, it assumes a weight which is 12 times higher than its usual weight when immersed in water to produce mucilaginous covering which gives chia related cream and beverage a unique gel feel. Its diameter is about 1 millimeter (0.04 in). Chia seed is considered as one of the healthiest foods one can incorporate into their diets. It is highly nutritious and conveys a myriad of benefits to the brain and body as a whole. Based on scientific evidence, the benefits of chia seeds is below.
1. Chia Seed is Highly Nutritious with Few Calories.
Chia has received outstanding acknowledgment for its ability to make available and sustain energy. Consequently, chia is a long-standing term to describe strength. Irrespective its important and historical antecedent as a unique dietary need, chia seed just broke into relevance recently into contemporary day diet menu. In a couple of years past, Chia has gained recognition and now sits on top as it is consumed globally by all people who are particular about their health. Do not slander Chia with your tongue because of its size; amazingly, here are the components of a tiny Chia seed. A one-ounce (28 grams) serving of chia seeds contains:
- Fiber: 11 grams.
- Manganese: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- Calcium: 18% of the RDI.
- Fat: 9 grams (5 of which are omega-3s).
- Magnesium: 30% of the RDI.
- Protein: 4 grams.
- A modest quantity of potassium, vitamin B1 (thiamine) and vitamin B2.
Chia conveys just but a small number of calories about 137 and a gram of digestible carbohydrate. The end product of the Fiber content in chia is good calories. Negate this from the fiber, and you will be left with about 101 calories per 288 grams of seed. For this reason, Chia is one of the most decorated nutrient source and calorie
2. Chia Seeds As an Antioxidant
Chia seed also plays the role of an antioxidant. The antioxidant constituent of chia prevents the fats in it from becoming rancid. Though the importance of the antioxidant addictive is often contentious, scholars seem to have a converging decision on the subject. Researchers opined that there is a positive association between antioxidant in chia seed and good health. Antioxidants are essential to prevent the production of free radicals, which can destroy cell molecules and fast track aging as well as deadly diseases like cancer
3. Chia As a Source of Protein
Protein Apart from the benefit mentioned above of chia, the seed contains a modest level of protein. About 14% protein of the weight of the chia seed is protein. When compared with another protein source, it is high. Having an incredible balance of essential amino acid, your body can assimilate the protein very easy. Protein is vital and conveys numerous health benefit including weight reduction, and dietary nutrients. Protein decrease appetite, obesity, and the cravings to eat snacks by night. For vegetarians, the chia seed is an incredible protein source.
4. Carbs in Chia Are Fiber
An ounce (28 grams) of chia is the equivalent to 12 grams of carbohydrate. Eleven of these grams are indigestible fiber. Fiber does not elevate the blood sugar either does it demand insulin to be sent off. Chia is of the Carb family, but its health-related influences vary from those of other carbs such as starch and sugar. Chia is carb friendly. 1 gram per 28 grams is the proportion of carb content which digestible. Due to the excellent solubility of the fiber content especially when immersing in water, chia becomes gel-like and quickly fill your belly. Conversely, since it improves fullness, but influences absorption at a slow rate, the body then needs food less frequently. In this way, you take in fewer calories. Beneficial bacteria in the intestine sustain themselves with the fiber content of chia. Their 40% composition of fiber content by weight makes chia a chief source of fiber in the world.
5. Chia Assist Weight Loss
Many health gurus preaches that chia seeds assist in weight reduction. The soluble fiber takes in a massive portion of water into your stomach, thus increase fullness and retards food digestion. Many studies have verified glucomannan, the soluble fiber which functions similarly, attesting to the fact that it can reduce weight. Chia also decreases appetite and food intake. A related study documented increased satiety with chia seeds consumption as breakfast in the short-term while another supported an improved characteristic of chia seeds on weight loss. Though chia seed in the diet may not lead to reduced weight, health practitioners opine that it is an essential supplement for weight reduction. Another lifestyle including sleep and exercise is also necessary. If added with food along with rest and exercise were taken into consideration, chia seeds enhance weight loss.
6. Chia Seeds Contains Omega-3 Fatty Acids
Just as flax seed, chia seeds contain a high quantity of omega-3 fatty acids. As a point of fact, chia seed has in store more omega- 3s than a gram for gram and salmon. Note that the omega-3s in Chia are mainly ALA (alpha-linolenic acid), which does not convey much benefit as it sounds. ALA is first converted into the usable forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In this form, the body then uses it. Unluckily, humans cannot sufficiently convert ALA into these usable forms. For this reason omega-3s cotton is a second best to fish oil and other animal sources. According to studies, Aside DHA, chia seeds have the ALA and EPA blood level improving capability. This is a concern because, DHA, is the chief component of omega-3 fat. Thus experts regard chia seeds to be a low-quality omega-3 diet. For improved and adequate DHA to your brain and body and brain, consume fatty fish daily or fish oil or opt for plant sourced DHA supplement if you are a vegetarian.
7. Chia Seed Cuts the Risk of Heart Disease
Chia contains significant fiber, protein, and omega-3s hence their likelihood to fight heart disease. Scholars have verified this economic importance, but they seem not to have a conclusive result. A study on effect chia seed on rats shows a lower risk factor including inflammations, triglycerides, insulin resistance, and belly fat. The likelihood of efficient HDL cholesterol improvement exist. According to studies, chia seeds may lower blood pressure in people with hypertension, a massive risk factor for heart disease. The bottom line is that chia seeds may affect heart health, but the significant effect may not be obtained until some lifestyle and dietary varies.
8. Excellent Bone Nutrients
Chia seeds contain excellent nutrients just good enough for bone health including phosphorus, magnesium, calcium, phosphorus, and protein. Calcium component is quite significant; about 18% of RDI is contained in 1 ounce. A phytic acid constituent of chia seeds slows down calcium digestion to a certain level
9. Reduction in Blood Sugar Levels
Elevated fasting blood sugar levels are related to surging risk of some chronic infection such as heart disease. However, momentary spikes in blood sugar levels at the end of meals may pose negative health effects if they are abundant on a daily basis. According to studies, chia seeds may enhance insulin sensitivity and blood sugar management and sustained blood sugar levels after every meal in animals. Similarly, studies on humans, show that consuming chia rich bread reduces the after-meal blood sugar increase when compared with bread without chia.
10. Reduction of Chronic Inflammation
The body reacts to injuries or infection, through Inflammation. Typically, the skin becomes red and swollen. Though inflammation assists the body against viruses and bacteria, it causes harm as well. Chronic inflammation is related to the risk of cancer and heart diseases. There do not pose possible signs but could be verified through specific inflammatory indices in the blood. Certain unhealthy habits including smoking, poor diet, zero exercises dispose of the body to the risk of chronic inflammation. However, some healthy diets may slow down inflammation A study on 20 diabetes individuals which lasted 3-month documented that consuming 37 grams of chia seeds routinely lowers the inflammatory indices hs-CRP by 40%. The cohort who was placed on wheat bran had no outstanding benefit. Another study failed to establish an inflammatory effect.
11. Very Easy to Add with Your Diet
You can consume Chia seeds along with your diet. Incorporate them to a variety of menu and get thrilled. Needless grinding them into flax seed. They can be consumed raw, used as a juice, eaten as porridge, puddings or consolidated to baked meals. Spray chia on cereal, vegetables, yogurt, and rice meals. Since the can absorb water and fat, they serve as an excellent thickener for sauces and egg recipes. Add to water and get gel as a result. Chia significantly affects your dietary value. In need of chia, get it on Amazon. A typical dosage rate is 20 grams which approximately 1.5 tablespoons of chia seed two times a day.
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