Top 9 Chia Seeds Benefits
Containing so many key nutrients, research has uncovered that eating chia seeds on a regular basis can make numerous improvements to your health.
The top chia seed benefits are:
1. Skin & Aging
Researchers from Mexico recently discovered that chia seeds had a total natural antioxidant concentration of nearly two times higher than previously discovered and, not only that, the antioxidant activity present was shown to stop up to 70% of free radical activity.
Antioxidants help speed up the skin’s natural repair systems, and prevent further damage from occurring. Eating chia seeds can help to prevent premature aging of the skin from inflammation and free radical damage.
2. Digestive Health
Chia is really high n fiber, providing close to 11 grams per ounce. According to the American Dietetic Association, Just 1 serving can provide the recommended fiber intake for the day.
Fiber is essential for your aiding your body’s ability to balance insulin levels. The National Institute of Health reports, seeds such as flax and chia can act as a natural blood sugar balancer because of it’s high fiber content and healthy fats.
Chia helps promote bowel regularity and healthy stool due to being high in dietary fiber. This rich fiber content also helps you to feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. Helping to suppress appetite and curb hunger resulting in possible weight loss.
Also when consumed, chia seeds create a gelatin-like substance in the stomach. It can work as a prebiotic supporting the growth of probiotics in the gut.
3. Heart Health
Chia seeds have the ability to reverse inflammation, regulate cholesterol and lower blood pressure.
Chia seeds are high in linoleic, a fatty acid which helps the body absorb fat-soluble vitamins A, D, E and K. For such a little seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon. Omega-3’s work to protect the heart by lowering blood pressure, bad cholesterol, and inflammation. Inflammation can put strain on blood vessels and cause heart disease. So by eating chia seeds you can boost and protect your heart!
4. Help Treat Diabetes
Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral wanted to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance – which are two factors in the development of diabetes.
The results were astounding:
- During the first examination, eating chia seeds completely prevented the onset of dyslipidemia and insulin resistance. The blood levels in the rodent test subjects didn’t change at all in spite of having 65% of their diet comprised of sugar for 3 weeks.
- During the second examination, after the dyslipidemic and diabetic rodents were fed chia seeds + SRD for two months, they completely recovered from their conditions. The researchers discovered as well that the addition of chia seeds also reduced visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!
All in all, chia seeds was proven to halt diabetes and reverse it!
5. Boost Your Energy & Metabolism
A study published in the Journal of Strength and Conditioning said that eating chia seeds enhanced exercise performance for workouts that lasted 90 minutes just as well as sugar filled sports drinks, but without having to consume all the sugar of course.
- Adding 1 serving of chia seeds everyday can help boost your metabolism and burn belly fat.
6. Stronger Bones
Only one ounce of chia seeds has 18% of the recommended daily amount of calcium.
Calcium is fundamental in bone health and maintaining bone strength and mass. Chia also contains boron which is another essential nutrient for bone health.
Boron helps metabolize calcium, magnesium, manganese, and phosphorus for healthy growth of bones and muscles.
7. Build Muscle & Lose Weight
Chia seeds rank among the top plant based sources of protein. Another great reason why this super seed is great to consume for those trying to gain lean muscle, burn fat, and balance blood sugar levels.
Packed with a powerful antioxidant punch, chia seeds help replace some of those nutrients lost when exercising.
A unique characteristic of chia is that it can absorb up to 10X its own weight in water. Because of this, chia seeds can prolong hydration and improve nutrient absorption of electrolytes. This also slows digestion and keeps you feeling fuller longer reducing sugar cravings.
Chia seeds are also high in zinc, they help your body increase leptin. Leptin is a key hormone that regulates your bodies appetite, how your body uses energy and regulates energy levels! It also improves stamina and endurance, making chia a great source of nutrition if you are looking to get in shape.
8. Fight Breast and Cervical Cancer
Chia seeds are rich in alpha lineic acid (or ALA) an Omega-3 fatty acid. In 2013, the Journal of Molecular Biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancers.
They also found that it caused cell death of the cancer cells without harming the normal healthy cells. This is a great discovery for women struggling with these increasingly common types of cancer.
9. Dental Health
Because chia seeds are packed with calcium, phosphorus, Vitamin A and zinc, they are a top food to help your teeth! Calcium is the building block of your teeth and necessary for tooth health.
Zinc prevents tarter by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away.
Chia Seeds Side Effects
There are very few side effects with chia seeds.
Occasionally some people have experienced stomach discomfort especially when consuming in large amounts due to the high fiber content. As with any food, eat in moderation and always drink plenty of water unless hydrating your seeds.
How to Eat Chia Seeds
Chia seeds have a mild nutty taste and can easily be added to most recipes. The best way to access their vitamins and minerals is to either grind or soak them.
Raw vs. Soaking:
There seems to be a lot of debate as to whether you need to soak chia seeds before eating them. It won’t hurt you if you eat them straight, but if you soak them first, then they “sprout” and it release the “enzyme inhibitors” that are used to protect the seed.
First, this makes it much easier to digest, and second, your body can then access the dense nutrients inside the seeds. I prefer soaking them before adding them to my recipe or smoothie to maximize all the nutrient content that I can. No matter which way you chose they are still an excellent source of nutrition!
How to Soak your seeds:
Simply mix them in a 1:10 ratio chia to water. That’s about 1.5 - 2 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. I like mine a thicker gel, so I use 2 or more tablespoons of seeds in my water. Just let them sit for about 30 minutes to 2 hours in the frig.
If you choose not to soak them, they can absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated.
Grind chia seeds in a coffee grinder or Nutribullet to break down the hard outer shell before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes. It is important to store them in a sealed, glass container in your refrigerator or freezer.
You do not have to grind chia seeds to access their nutrition. You can eat them whole and still get their nutrient dense benefits.
Eating Chia Seeds During Pregnancy Benefits:
Expectant mothers should also consider incorporating chia seeds into their diet. Pregnancy can deplete your body of important nutrients and eating chia seeds can help replace those lost nutrients while providing a much needed energy boost. They benefit not only the mother’s health, but the baby’s development as well.
Omega-3 fatty acids are essential for a baby’s brain development. A lot of people choose to meet their daily requirement by taking salmon or fish oil supplements. The mercury content in fish tends to make pregnant women skeptical, so chia is a great alternative.
Replenish Lost Nutrients
Pregnancy is very demanding of a women's body. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients.
During the final three months of pregnancy, it’s important to get enough calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk.
Iron is essential to develop the red blood cells that are responsible for transporting oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.
Slows Sugar Absorption
High blood sugar is risky during pregnancy. It’s been linked to complications such as high birth weight, increase chance of C-section deliveries and preeclampsia. Chia seeds create a gelatin-like substance in the stomach after consumption. This slows down digestion and keeps blood sugar levels stable.
Chia also slows down the process of converting sugars and carbohydrates from the seeds into energy. This slow-burning process, in combination with the high protein content, leads to a sustained energy boost.
Incorporating Chia in Your Diet
Chia is very versatile. When eaten raw they have a nutlike flavor and are a great addition to your morning smoothie or tossed in a lunchtime salad. They can absorb up to ten times their weight in water so they are a great way to thicken up soups.
No matter how you decide to incorporate chia seeds into your diet, it’s best to do it gradually. Chia is high in fiber so start out with a small amount and drink plenty of water. The recommended daily serving is 1 – 2 tablespoons of dry seeds, give your body time to adjust to the increased fiber intake. And always, always make sure to choose an organic brand like Nature's Blueprint.
Order right now with confidence! Try our Organic Black Chia Seeds for 60 days, and if it doesn't work for you, you will get your money back! There's absolutely no-risk in giving it a try. Even if you just don't like the flavor, you can get your money back!