Nutritional Benefits of chia seeds Eating Everyday – Docindia.org
Seeds when added to your daily diet can be highly beneficial for your health. There are various types of seeds that health care professionals and dietitians advise people to consume in their daily diet, and one such type of seeds are chia seeds. Chia seeds are known to be rich some of the most vital nutrients such as vitamins, minerals and antioxidants that are highly beneficial for your overall health and physical functioning.
There are a number of health benefits that you can derive after adding chia seeds in your daily diet. Read this article till the end to have a clear understanding of what chia seeds are, the types of nutrients that are found in them, the health benefits of the seeds, the side effects, and other necessary details regarding the use of chia seeds.
Why do you need to have chia seeds?
Chia seeds are small, plant-based black and white seeds that are filled with essential nutrients. Such nutrients are highly beneficial for maintaining good health for your heart, helps strengthening your bone joints, and improves the control of blood sugar levels. Chia seeds are also known to make your immune system much stronger so that the body remains healthy and free from diseases.
Chia seeds are widely consumed in the recent times because of their rich content of essential nutrients. These seeds are preferably consumed with shakes or oats in the breakfast or as snacks. Consume chia seeds in your diet instead of foods that are junk or are filled with saturated and trans fats.
The nutrients present in chia seeds:
Since chia seeds are derived from organic parts, they are filled with plant-based nutrients. Many experts claim that chia seeds are beneficial for health because they are some of the richest sources of healthy fats or the omega 3 and 6 fatty acids. Chia seeds are are high in fiber content and they are also rich in minerals such as iron, phosphorus, magnesium, zinc, iron and calcium. These seeds alos contain smaller amounts of many other types of nutrients, such as folate, vitamin A, and copper.
Apart from these, chia seeds are considered to be some of the primary sources of different types of key antioxidants that are required for healthy physioligical functioning. These antioxidants not only help to boost your immune system, but also help in protecting you from the risks of developing various types of health issues.
Health benefits of having chia seeds:
Chia seeds are rich in nutrients that are responsible for providing numerous types of health benefits, when consumed. Some of the major health benefits that one can derive after adding chia seeds in their daily diet may be listed below:
1. Chia seeds boost immune system:
Chia seeds are often considered as the powerhouse of some of the most health beneficial antioxidants and plant-based components that help to fight the occurrences of oxidative stress in the body and prevent the risks of developing different types of diseases as a result of free radicals. This is necessary because the action of free radicals in your body can be a major contributio for the development of some of the most severe diseases such as cancer.
Moreover, the antioxidants that are present in chia seeds help to protect the sensitive fats from becoming rancid lipid components and thus help to reduce the risks of cell damage in your body. Chia seeds are rich sources of vital antioxidants such as quercetin, chlorogenic acid, caffeic acid, myricetin, kaempferol, and so on that are anti-carcinogenic in nature and can also help to keep your heart healthy.
2. Chia seeds are crucial for your bone joints:
If you are someone who is struggling with chronic pain in the lower back area or in the different parts of bone joints, then you must always consider having chia seeds in your daily diet. This is suggested because chia seeds are known to be rich in calcium content which is highly beneficial for your bone health.
Apart from this, there are also certain types of minerals that are considered as major bone nutrients which are present in chia seeds such as magnesium and phosphorus that help to strengthen your bone joints. These minerals will help to maintain proper bone mineral density which can make your bone joints much stronger.
Other than these, chia seeds are rich in antioxidants such as caffeic acid, a component that has anti-inflammatory effects and can play a major role in reducing chronic pain in your body that may develop as a result of inflammation.
3. Chia seeds help in proper weight management:
The nutrients that are present in chia seeds are beneficial for healthy weight loss, so if you are planning to lose your body for being in a proper shape, you must add chia seeds in your diet. This happens because chia seeds are rich in protein and dietary fiber that helps in proper weight management. The dietary fiber present in chia seeds help to reduce the chances of being overweight and thus prevents the risks of developing obesity and health issues related to it.
Moreover, the nutrients in chia seeds can help to reduce increased appetite and food intake by giving you a sense of fullness, which is also essential for healthy weight management.
4. Chia seeds are beneficial for diabetes:
Type 2 diabetes is a very common lifestyle disease that people are developing in the present times. Chia seeds consist of nutrients, which when consumed help to control the levels of blood glucose, which is central to reducing the side effects of type 2 diabetes.
The essential plant-based components and the high fiber content in chia seeds help to regulate the blood sugar levels. It is due to this reasons that doctors and many dietitian experts recommend patients of type 2 diabetes or people with high levels of blood glucose to add chia seeds in their daily diet.
The nutritional benefits of chia seeds:
The following is a list of nutrients that are present in chia seeds and the health benefits that one can derive from from having these seeds in their daily diet:
1. Omega 3 and omega 6 fatty acids:
These two types of faty acids are often considered as the healthy fats, which not only help in healthy weight management, but also aid in reduced risks of developing cardiac diseases such as heart attack, heart failure, cardiac arrest, stroke, and many other related types of cardiovascular diseases. In fact, many cardiac experts are known to claim that having chia seeds in your daily diet can help to reduce the chance of heart disease.
Moreover, having these nutrients in your body can help to keep your heart healthy by reducing the levels of bad or LDL cholesterol and triglycerides which is healthy for your cardiac functioning.
2. High dietary fiber:
The high amounts of dietary fiber present in chia seeds help to reduce the following types of health issues:
Heart problems
Chronic inflammation in the body
Type 2 diabetes
Digestion problems
Coronary diseases.
High fiber in chia seeds is also linked to lowering of the LDL levels of cholesterol which also helps to prevent the risks of heart diseases. Dietary fiber in chia seeds help to reduce the chances of constipation by softening the stool and providing bulk and thus allowing in easy movement of the stool through the colon.
3. High protein content:
Chia seeds are also rich in protein content. These seeds consist of all the nine essentialtypes of amino acids which are known to be the building blocks of protein. The protein content in chia seeds is beneficial as it can help to stabilize the blood sugar levels, especially among those who suffer from conditions like type 2 diabetes and also help to provide a steady source of energy.
Some of the side effects of having chia seeds:
Though chia seeds are rich in essential nutrients and you may derive a number of health benefits when consumed, you may develop certain side effects after having them. Some of the most common side effects of having chia seeds are given below:
Allergic reactions such as swelling or facing eczema lesions on skin
Chocking hazard after swallowing large amounts of dry chia seeds
Interaction with several medicinal drugs (especially medicines of blood pressure, diabetes, anticoagulants and mineral supplements)
Problems related to digestion
Risks of developing prostate cancer (rare)
Problems in kidney functioning
Over-consumption of chia seeds
Interference with absorption of minerals.
Conclusion:
As a final thought, it might be said that having chia seeds in your every day diet can be highly beneficial as they are rich in numerous nutrients and this will help you to gain a number of health benefits. But you must also remember that, though having chia seeds is good for your health, you must always try to avoid consumption of these seeds if you find that you are developing side effects from having these seeds. Consult a health care expert before the symptoms of the side effects of having chia seeds become too severe.
