Chia seeds have been known as a nutritional powerhouse for years. They were a staple in Aztec and Mayan cultures because they are packed in fiber, omega-3 fatty acids, plant-based protein, and many nutrients such as zinc, magnesium, phosphorus, and calcium. They are also loaded with antioxidants such as quercetin, kaempferol, and caffeic acid. As a result of its contents packaged in these tiny seeds, there are seven amazing benefits of chia seeds.
Chia seeds:
Help manage weight.
It only takes a one-ounce serving (2 tablespoons) of chia seeds to give you 39% of your recommended daily fiber allowance. The soluble fiber in the seeds absorbs water. This allows the seeds to expand in your stomach and makes you feel full. In this way, chia seeds help you to manage weight loss by making you feel full.
Lower inflammation.
Chronic inflammation is a root cause behind many diseases. It’s the caffeic acid, a powerful antioxidant along with quercetin, that helps to fight inflammation in the body. Keeping the inflammation levels in your body low is a key to staying healthy and avoiding complications with Covid-19.
Reduce cancer risk.
Chia seeds contain omega-3 fatty acids that help promote a lower omega-6 to omega-3 fatty acid ratio. This lower ratio is associated with reducing the risks of both heart disease and cancer. The fiber in chia seeds also helps to remove toxins from the body.
Protect your heart.
As mentioned above, chia seeds provide omega-3 fatty acids which reduce the risk for heart disease. The quercetin (an antioxidant) in chia seeds can also protect your heart. The fiber in chia seeds helps to lower blood pressure and LDL cholesterol.
Improve blood sugar levels.
This rich fiber in chia seeds helps to reduce insulin sensitivity and improve your blood sugar levels. The fiber generally slows down the rate sugars are released into the bloodstream.
Chia seeds can be mixed into pudding or yogurt.
Increase bone density.
Chia seeds contain calcium, magnesium, phosphorus, and ALA which have all been linked in research to improved bone mineral density.
Just one ounce or 2 tablespoons of chia seeds contains 9.8 grams of fiber, 4.7 grams of protein, 5 grams of linolenic acid (ALA), and no grams of sugar. But as with every food, there are a few cautions. Eating too many chia seeds can cause gas, bloating, and constipation due to the high fiber content. Some people with inflammatory conditions such as Crohn’s disease don’t tolerate chia seeds well. You must also drink plenty of water when consuming them or soak them in water or a smoothie before consuming. I put them in my smoothie daily.
How do you use chia seeds in your diet?
For Your Health,
Ginny
Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com.
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