6 Amazing Health Benefits of Chia Seeds

The Popularity of Chia Seeds has been growing nowadays. A lot of people consume the seed every day to get benefits. The seeds come from Salvia hispanica that the Aztecs and Mayans have consumed from South America since 3500BC.

Chia itself is a Mayan word that means "strength." If you wonder about the health benefits of Chia Seeds, you can check the list below!

The Health Benefits of Chia Seeds

1. Improve Digestion

Many health-conscious nowadays consume chia seed daily to gain several benefits. One of the benefits you may gain is to improve digestion. This benefit comes from the fiber content. Every ounce or 28 grams of Chia Seeds contains 11 grams of high soluble fiber.

Because of its fiber content, this tiny black seed can absorb water up to 12 times its weight. This is why the seed will expand in the stomach and make us feel full longer, just like when you have the health benefits of papaya.

Fiber also gives benefits to the friendly bacteria in your intestine. The seeds can feed the gut flora and make them healthy. Healthy gut bacteria also lead to healthy digestion.

Also, adequate diet fiber in Chia Seeds can prevent constipation and promote a regular digestive tract movement.

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2. Help Lose Weight

Promoting weight loss becomes another health benefit of Chia seeds. Chia seeds are full of fiber to increase satiety and fullness and make your body absorb the food slower.

Some studies also proved that Chia seeds contain glucomannan which can help to lose weight. The protein content of Chia seeds also becomes another factor to help in losing weight.

A study which conducted by Aylin Ayaz in 2017 showed that Chia seeds could increase satiety when consumed as a snack on breakfast. By Inducing satiety, you may end up eating less than usual.

But remember, to lose weight, you should pay more attention to your whole diet and exercise also reduce stress. If you can, combine it with the benefits of yoga as well!

3. Lower The Risk of Heart Disease

Heart disease is one of the deadliest threats faced by people nowadays. Poor diet and sedentary lifestyle make this disease become more often in the community. Chia seeds contain protein, fiber, and omega-three that can help to reduce the risk of heart disease.

Omega 3 may lower the level of low-density lipoprotein, triglycerides, and cholesterol level; in other words, it slightly reduces the risk of inflammation in the cardiovascular system as well as the heart.

A study in 2007 found that alpha-linolenic fatty acid found in Chia Seeds lowers the risk of cardiovascular disease in rats. If you have a problem with cardiovascular disease, you can get the health benefits of Chia seeds by consuming them regularly.

4. Strengthen Bones

Chia seeds are a friend for those who have problems with bones, especially osteoporosis.

These tiny black seeds are high in several nutrients that are crucial for bone health, just like the health benefits of eggs. Some of the nutrients in the seed beneficial for bone include calcium, magnesium, phosphorus, and magnesium.

What's interesting is the fact that those seeds actually contain 179 mg of calcium, which may fulfill the 18% of RDI.

The calcium level in chia seeds is even higher than any dairy product. So, it can be considered a calcium source for those who don't consume dairy, such as vegan.

Even so, consuming a high amount of Chia seeds is not recommended since it also contains phytic acid that can reduce the absorption of calcium.

5. Reduce Blood Sugar Level

Another health benefits of Chia seeds are their ability to reduce blood sugar level. This will be very helpful for people who suffer from type 2 diabetes. Some animal studies proved that Chia seeds could lower blood sugar after a meal. A human study also showed that consuming bread that contains chia seed could reduce blood sugar rise after being consumed.

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6. Reduce Inflammation

Inflammation is a condition that happens when the body reacts to infection. There are several causes of inflammation, including bacteria, viral or fungi infection. Even the inflammation-causing discomfort and pain, actually this process helps the body to recover.

Some chronic inflammation can occur inside the body, especially those who suffer from heart disease or cancer. Chronic inflammation may become a danger and must be treated carefully.

An unhealthy lifestyle can also higher the risk of chronic inflammation, while a healthy one, including consuming superfoods, may help.

Same as the health benefuts of turmeric. Chia seeds are considered a food that can be consumed to ease chronic inflammation.

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This is proven by a study that showed the result of chia seeds' efficiency in reducing chronic inflammation. Twenty diabetics are instructed to eat 37 grams of these seeds every day. The final result is that the inflammatory marker is reduced to almost 40%.

A study that lasted for three months and had 20 people with diabetes proved that eating 37 grams of chia seeds on a daily basis reduced the inflammatory marker hs-CRP by 40%.

In other words, Chia Seeds can help to reduce the chronic inflammation inside the body.

Precaution!

To optimally obtain the health benefits of Chia Seeds, you can consume them in several ways, such as including them on salads, smoothies, pudding, and others.

But, remember to put chia seeds along with other liquids or foods since the seeds cannot be consumed alone.

If you only consume it directly, it will absorb liquid in your stomach and cause a problem in your throat just after you consume it. If you have a problem with an upset stomach, you can relieve it by drinking and having the benefits of ginger .

Bunch Benefits