Chia Seeds Can Save You From These Deadly Ailments

The chia seeds the the tiny black or white seeds from the Salvia hispanica plant, and they may seem unassuming at first glance. However, these nutrient-dense seeds possess powerful health benefits that could protect against several life-threatening ailments, and it is a rich source of dietary fibre, omega-3 fatty acids, and antioxidants, along with the important minerals the chia seeds have gained recognition in the medical circles for their potential to promote the health as well as to prevent the diseases. So, we will show you five deadly ailments that these seeds may help combat with a detailed explanation of their benefits, along with the guidelines on how to incorporate these seeds into the daily diet.

Chia seeds may help with weight loss

Obesity is a significant risk factor for several health conditions, including the disease of the Heart, diabetes as well and even cancer. Losing weight is not just about aesthetics; it is a life-saving intervention for many. On top of that, these seeds play a key role in the weight loss strategy due to their high fibre content, which creates the feeling of fullness and reduces overall food intake. Consuming 20-25 grams (approximately two tablespoons) of these seeds per day soaked in water or added to foods like smoothies or oatmeal can promote satiety.

Eating these seeds 30 minutes before the meal may help to control the appetite as well as reduce the overall consumption of calories, leading to gradual weight loss. Moreover, chia seed consumption may also help to reduce visceral fat, the most dangerous type of fat related to rare chronic diseases. For those who are on the weight loss journey, these seeds are a natural, safe as well as effective ally.

Chia Seeds May Support Heart Health

The disease of the Heart remains one of the leading causes of death globally, and the importance of heart health cannot be overstated. These seeds are an excellent addition to the heart-healthy diet. These tiny seeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA) which is known for its ability to reduce inflammation, lower the pressure of the blood as well as decrease the harmful levels of cholesterol.

To reap the heart-protective benefits of these seeds, it is recommended to consume around 25 grams daily, which can be added to meals or consumed as a snack. Including these seeds in salads, yoghurt or even as the topping for soups can make a significant difference in long-term heart health.

Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but they're also easy to prepare on their own or incorporate into meals. #health #nutrition pic.twitter.com/gPEwo2gOCf

— Kristen Jakobitz (@KristenJakobitz) November 30, 2022

Chia Seeds Can Help Reduce Blood Sugar Levels

Type 2 diabetes is a growing global health crisis, and managing the levels of blood sugar is a crucial aspect of controlling this disease. These seeds can be a powerful tool in regulating the levels of blood glucose due to their high fibre content and the ability to slow the absorption of carbohydrates.

When these seeds are consumed, they form a gel-like consistency in the digestive tract, which slows down the digestion of sugars as well as carbohydrates, and this leads to more stable levels of blood sugar and prevents dangerous spikes after meals. Nevertheless, consuming 20-25 grams of these seeds per day, ideally during breakfast or mixed into mid-morning snacks, helps to stabilize the levels of blood sugar throughout the day.

Chia seeds promote digestive health

In addition to helping with weight loss as well as stabilizing blood sugar, these seeds significantly improve the health of digestion, and with their rich fibre content, these seeds help to promote regular bowel movements and prevent constipation. Additionally, the combination of soluble as well as the insoluble fibre in these seeds makes sure that the food moves smoothly by the digestive system, while adding bulk to the stool. This can prevent a range of issues of digestive, from bloating along with constipation to more serious conditions like diverticulitis as well as irritable bowel syndrome (IBS).

For those struggling with digestive problems, incorporating 20-30 grams of these seeds into daily meals can provide relief, and the best way to consume these seeds for digestive health is by soaking them in water or adding them to moist foods like yoghurt or oatmeal. Lastly, the healthy digestive system is the foundation for overall well-being and these seeds offer the natural as well as the effective way to maintain it.

Chia Seeds improve bone strength

Osteoporosis and other bone-related conditions are common concerns, especially as people age and maintaining bone strength is very crucial for preventing fractures and ensuring mobility in later life. The chia seeds are an excellent source of calcium and magnesium, along with the phosphorus minerals that are important for strong bones. Just one ounce (about 28 grams) of these seeds provides approximately 18 per cent of the recommended daily intake of calcium, making them the superb plant-based alternative for individuals who do not consume dairy products.

To promote the health of the bone, it is advisable to consume 25 grams of chia seeds daily. These can be added to smoothies, salads, or even mixed into baked goods, and the calcium content in the chia seeds helps to maintain the density of the bone, while the magnesium supports muscle function as well as helps the body use calcium more effectively.

How and When to Consume Chia Seeds

The versatility of the chia seeds makes them easy to incorporate into the various meals throughout the day. However, to maximize their health benefits, it is important to consume the right amount at the right time, and medical experts recommend consuming 20-25 grams of chia seeds daily, which equates to about two tablespoons and soaking the chia seeds in water for the 10-15 minutes before consumption helps them expand and forming the gel that aids in digestion.

Moreover, for weight loss, the chia seeds should ideally be consumed 30 minutes before meals to promote satiety, and for those looking to regulate blood sugar or improve heart health, the chia seeds can be added to breakfast or lunch for optimal results.

Here is the guide to the ideal daily intake of chia seeds and the best times to consume them for each health benefit.

FAQ

Follow us on