Chia has been around for thousands of years. Chia seeds were a staple of the ancient Aztec diet, and they are now grown commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico. Chia seeds are becoming increasingly common as a source of fiber, omega-3’s, and various other health benefits.
Health Benefits Of Eating Chia Seeds More
Gram for gram, chia seeds have more calcium than most dairy products providing 18% of the Recommended Dietary Allowance for adults in a single ounce! As well as being high in several nutrients important for bone health, including calcium, phosphorus, magnesium and protein.
Study found that person who consumed more ALA than those who did not had fewer symptoms of depression. Surprisingly, the person who consumed omega-3 from fish did have symptoms of depression. This means that it’s ALA, not other kinds of omega-3s, that aid in reducing depressive symptoms.
Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. It is found that ALA limited the growth of cancer cells in both breast and cervical cancers.
Aids in Digestion
Chia seeds are enriched with fiber. Every 100 gram will give you close to 40g of dietary fiber. Fiber is an excellent agent for digestion and helps keep bowel-related ailments (like constipation) away. Fiber also helps in relieving from bowel inflammation, irritability and helps in regulating cholesterol levels as well.
Chia seeds are known to increase the energy production in the body. The energy produced by these seeds lasts longer allowing one to perform day-to-day tasks without getting tired and stressed.
It is commonly believed that Chia Seeds can help weight loss, due to the high level of fiber. The fiber absorbs large amounts of water and expands in the stomach, which helps slow the absorption of food.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
The anti-inflammatory properties of chia seeds are beneficial for arthritic patients. It has been found to be effective in reducing the pain and inflammation, associated with the condition.
The recommended consumption of chia seeds is about 3-4 tablespoons a day. Start with a smaller amount a day as they are fibrous and it may be different for different individuals, how they are able to tolerate fiber. They can be eaten raw, soaked in water or juice, added to baked goods, soups, puddings, yogurts, vegetable dishes, or mixed into smoothies or shakes.
Chia seeds absorb both water and fat. When added to water, they can expand up to 30x their own weight. It is recommended to soak them for about 10-15 minute and have them fully expand before consuming.
Eating them dry will have the chia seeds absorb moisture from your intestines instead, and may cause dehydration or constipation, and in some cases may even cause choking.
Store chia seeds in an airtight container in a cool and dark place to prevent it turning rancid.