MUMBAI: Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. From adding them to prepared dishes or as a topping on oatmeal, cereals, or smoothies, you can easily incorporate chia seeds into many foods to give them a nutritious boost. Here are some benefits:
May combat free radicals
Antioxidants found in chia seeds can help to fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants may help to reduce your risk of getting many health issues linked to free radicals, including heart disease, a decline in mental skills, and certain types of cancer.
Better heart health
Chia seeds contain quercetin, an antioxidant that can reduce your risk of several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, lower your odds of getting heart disease.
Helps manage blood sugar levels
Chia seeds are high in fiber. Studies show that fiber may help to reduce insulin resistance and improve blood sugar levels, reducing your risk of metabolic syndrome and type 2 diabetes . Research has also found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps to prevent high blood sugar levels.
Reduces inflammation
Chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers, which often show that an inflammatory disease is present.
May help in weight loss
A 1-ounce serving of chia seeds has 35% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them. By letting you feel fuller for longer, chia seeds can help you maintain a healthy weight.
Better bone health
Chia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. A single ounce of the seeds also contains 14% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning. When compared gram for gram, chia seeds have more calcium than dairy products.
Can improve skin health
In one study, chia seed extract was found to have a high level of vitamin F, which plays a role in improving skin function and hydration. Another study found that chia seeds can help to improve overall skin health by protecting against certain enzymes related to aging. More research is needed.
May help you stay hydrated
When you eat products that are high in fiber, like chia seeds, you have to drink more water in order to avoid issues in your digestive tract.
You can try drinking chia seed water to add chia seeds to your diet. Adding water to chia seeds helps you stay hydrated while you get the benefits of the nutrients in the seeds. (Agencies)
Also Read: 9 Chia Seeds Benefits For Skin To Help Nourish And Revitalize Your Skin From Within
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