Chia Seeds Benefits
Chia seeds are among the healthiest foods on the planet.
They are loaded with nutrients that can have important benefits for your body and brain.
Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories.
Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to mint.
This plant grows natively in South America.
A 28 grams serving of chia seeds contains
Fibre: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Another area where chia seeds shine is in their high amount of antioxidants. These antioxidants protect the sensitive fats in the seeds from going rancid. Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.
High in Fibre
Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate." However… 11 of those grams are fibre, which isn’t digested by the body. Fibre doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb.
The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food.
Because of all the fibre, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach.
Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Fibre also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health.
High in Protein
Chia seeds contain a decent amount of protein.
By weight, they are about 14% protein, which is very high compared to most plants.
They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them .
Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far.
A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.
Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.
Like flax seeds, chia seeds are very high in Omega-3 fatty acids.