Benefits of chia seeds

Chia seeds are often called super food or a punch of a nutritious food packed with a variety of nutrients and had so many health beneficiaries. Chia seeds have become popular in last decade or so. It harvested from a flowering plant of Mexico and Guatemala named Salvia hispanica. For centuries, chia seeds have been a major part of daily diet of the people Mexico and Guatemala region because of their excellent nutritious values and health beneficiaries and now it’s equally popular among the health-conscious people among rest of the world.

Chia seeds are an excellent source the many nutrients which will be discussed later in this blog. First look at the amount of protein, minerals, vitamins, and fibers present in one ounce of chia seeds -

• Fibre: A single ounce of chia seeds contains 9.8 mg of fiber which is 35% of our daily need.
• Protein: One ounce of chia seeds contains 4.7 mg of protein which fulfills the 9% of our daily requirement.
• Magnesium: One ounce of chia seeds contains 95 mg of magnesium which is 23% of the daily need of our body
• Phosphorous: one ounce of chia seeds contains 244 mg of phosphorous which is approximately 20% of our daily need.
• Calcium: a single ounce of chia seeds contains 179 mg of calcium which is 14% of our daily need.
• Zinc: one ounce of chia seeds contains 1.1 mg of zinc which is 12% of our daily requirement.
• Iron: Chia seeds are a good source of iron as it fulfills 12% of our daily need for iron. One ounce of chia seeds contains 2.2 mg of iron.
• Vitamin B1, B2, and B3: Chia seeds have vitamin B1, B2, and B3 in significant amounts. One ounce of chia seeds contains 0.176, 0.043, and 2.5 milligrams of vitamin B1, B2, and B3 respectively which is 15%, 4%, and 13% of daily need.
• Along with the nutrients mentioned above chia seeds are also rich in antioxidants like 

Along with the nutrients mentioned above chia seeds are also rich in antioxidants like polyphenols and have in significant amount which helps our body to fight against free radicals. Free radicals come into existence naturally in your body and exposure to harmful substances can increase the rapid growth of free radicals in your body.

Substance like alcohol, cigarette, pollutants, radiation, and toxic chemicals promotes the growth of free radicals.

Chia seeds also have a sizeable amount of omega-3 fatty acids. These are super essential nutrients of good heart and eye health and even for the brain.

Benefits

Research and study on the benefits of chia seeds are still in their early stages as they gained popularity just a decade ago, but the results are positive and healthy so far. To maximize their benefit, you should make it a part of your regular diet. Chia seeds are filled with a lot nutrients in sizeable amount that promotes a good health.

Some of the benefits and conditions in which chia seeds may help are -

• Improve digestion: Studies show that chia seeds are rich in its fiber content that helps in bowel movement and gives relief from constipation. It also boosts the vitamin and mineral absorption of your large intestine and helps it grow good gut bacteria.

• Help with weight loss: Having a glass of water mixed with chia seeds can also help you in your weight loss journey. When chia seeds are soaked in water, they expand and keep you full for a longer time. This will help you cut down on your snacking in between meals.
  
  But you have to keep in mind that too many chia seeds can lead to constipation, bloating and acidity in case you didn’t drink enough water chia seeds can absorb the water of your gut.
• Prevention of chronic diseases: Research shows that chia seeds can help prevent many chronic diseases like diabetes, high blood pressure, heart diseases, and obesity.
  
  Chia seeds may help with - 
• Reducing the inflammation
• Control and management of blood sugar level
• lower blood pressure
• Increase omega-3 fatty acids in your blood
• Reduce triglycerides

There are few studies which concludes a very little or negligible amount of weight loss while having chia seeds water as we already discussed the research is in its early stages so we can’t say a specific amount of daily consumption of chia seeds. But one thing that I can say with confidence is that chia seeds have many nutrients in even small quantities. In this case taking chia seeds in moderation is the best option available. More research is needed for a better understanding of its benefits and amount of daily consumption.

You can have chia in various ways chia pudding, smoothie or berry chia seed jam is most common and popular ways to have it.