Decoding the Nutritional Science Behind Chia Seeds
Chia seeds are little superhero seeds. Want to know about their nutritional values? They contain antioxidants, minerals (like helpful friends of vitamins), fiber (which is great for your stomach), and omega-3 fatty acids (like food for the brain). These super ingredients help your body improve in many ways.
Photo by Tayyaba Hassan
Chia seeds may look small, but they're like healthy little nutrients. It seemed very important in ancient Aztec and Mayan cuisine, which was thought to be good for health. These tiny seeds contain compounds that help keep your heart and bones healthy and help regulate your blood sugar levels.
And think about it, what? You can use chia seeds for all kinds of things in the kitchen! They are like kitchen chameleons and can fit into various dishes. Personally, I'm a big fan of their gooey texture, so I mix them with water to make chia pudding.
So, let's talk about the good these little seeds can do for you. Science says that not only does it taste good, but it's actually good for you!
Super Nutrition in Tiny Seeds
Chia seeds may be tiny but look like little forces of goodness. They come from a plant called Salvia hispanica L., and people believe they first came from Central America.
Long ago, the Aztecs and Mayans - those ancient civilizations - used this seed in their cuisine, as medicine, in special ceremonies, and even for medicinal purposes, and now, the eyes of people worldwide except for these tiny seeds.
Guess what? Those ancient people were right! Today, science says chia seeds are like a treasure trove of goodies for your body. Imagine this: just a small one, like 2 grams, and it contains all of this:
Energy: 138 calories
Muscle: 4.7 grams of protein
Healthy fats: 8.7 grams of fat
Omega-3 booster: 5 grams of alpha-linolenic acid (ALA)
Carbs: 11.9 grams of carbohydrates
Super Fibers: 9.8 grams
Bone Support: Calcium makes up 14% of your body's daily requirement
Iron level: 12% of your daily iron requirement
Magnesium: 23% of your daily requirement
Phosphorus: 20% in half daily Zinc Jing: 12% is good for you every day
Brain vitamin: 15% of your daily vitamin (thiamine). Healthy vitamins: 16% of your vitamin B3 (niacin) needs.
All this goodness is packed just a tiny bit like you would put in 2 chia seeds teaspoon calories. It's like a mini burst of nutrients!
Packed with Antioxidants
Chia seeds are like little treasure chests of antioxidants, like guardians of good health. Chia seeds are filled with special ingredients that keep reducing fat over time. But taking chia water before bed also does something wonderful for us - they help protect our bodies from irritating molecules called "free radicals." These free radicals can cause damage to our bodies, and that's not good. They are harmful to the body, aging fast and causing cancer.
Now, these chia seeds contain some superstar antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These antioxidants protect your heart and liver and even have powers that can help fight cancer!
Chlorogenic acid can help control your blood pressure, while caffeic acid intervenes to calm any inflammation in your body.
These antioxidants are your body's own superheroes, ready to keep you healthy and energetic!
Support Heart Health
Chia seeds are like tiny heart protectors because they contain good ingredients for your ticker! These tiny seeds contain fiber and omega-3. They are like a secret weapon that can help you stay away from heart disease.
The fiber in chia seeds is a sponge that absorbs the LDL (bad cholesterol) in your blood. Lower levels of bad cholesterol mean lower chances of heart disease.
The omega-3 compound in chia seeds, known as ALA, can also act as a shield against heart disease.
A study on mice has shown that chia seeds can help reduce heart risk factors such as high triglycerides. And many studies in humans have shown that taking chia seed extract helps lower blood pressure, which can lead to heart disease.
Chia Seeds, Something For Everyone.
Helps In Weight Loss
Chia seed weight loss drink can be your little helper shedding some extra pounds on the go!
These tiny seeds are filled with protein fibers that provide energy. Just a small amount of chia seeds containing a lot of fiber! Fiber is like your secret weapon in not being overweight.
Some studies show that fiber can be like a superhero in preventing you from becoming overweight.
Chia seeds also contain protein. This protein can tell your stomach that you are full and don't need to eat more.
In a study, researchers recruited 77 people who were overweight or obese and had type 2 diabetes. They went on a low-calorie diet. Some of them received chia seeds daily, while others received a placebo. After 6 months, the chia seed group lost significantly more weight.
Chia seeds seem to have been their weight-loss friends! But don't think chia seeds are magic seeds for weight loss.
Thinking are chia seeds good for weight loss?
Well, just throwing it in your food or making smoothies with chia seeds to lose weight won't make the pounds disappear. However, they can seem reliable for your nutrition plan if you want to lose weight.