Do you know chia seeds? You know, these small seeds native from Mexico, which have many virtues? Yes, no? In fact, this staple food of the Aztecs would allow us to stay in good health. Rich in nutrients, they are low in calories. I have selected the 10 benefits of chia seeds, this superfood with numerous health virtues that can help you reach and maintain a healthy weight. After reading this article, you’ll be on your way to getting some!
1. Chia seeds help to lose weight
Always great to read that, especially when summer is just around the corner (and that you’ve spent almost 6 months in lockdown in Melbourne eating and cooking to heal your lack of social life…) Considered as a superfood, chia seeds have many benefits and are an excellent source of fibre and protein! Remember that proteins and fibres are essential to calm hunger. Even better: when ingested, chia seeds grow in your intestine, increasing the feeling of satiety. This characteristic could therefore greatly help you limit your caloric intake.
A tip: Add them to your morning smoothie or yogurt to keep you feeling full longer. You can also mix 2 tablespoons of chia seeds in a glass of water to cut hunger in the afternoon.
Feel free to have a look at my 3 super healthy breakfast recipes with chia seeds if you want some ideas for recipes with chia seeds.
2. Chia seeds are excellent for the heart
Chia seeds are full of omega-3 fatty acids, even more than flax seeds and salmon. This “good” fat plays a key role in a healthy heart. High levels of fat in the blood increase the risk of developing cardiovascular disease and several studies have concluded that omega-3s lower triglyceride levels.
3. Chia seeds facilitate the transit
Chia seeds are rich in fiber, so they are very useful for good transit. Fibers facilitate digestion and help reduce acidity in the stomach. If you are constipated, it’s time to eat chia seeds!!
4. Chia seeds strengthen bones and teeth
Another benefit of chia seeds is that one ounce of this healthy food provides 18% of the recommended daily intake of calcium, an essential nutrient for bone and teeth health. You are not a milk drinker? Or you would like to reduce your consumption of dairy products? Include 100 grams of chia seeds in your daily diet and you will meet 20% of your daily calcium needs. You will also fight more effectively against the risk of osteoporosis.
5. Chia seeds moisturize the skin
Chia seeds allow to deeply nourish the skin. The proteins present in the chia seeds allow the skin to regenerate itself by repairing the tissues. Thanks to omega-3, the proteins soften the skin and give it better elasticity. Do you suffer from skin irritations? Chia seeds can be an excellent help.
6. Chia seeds promote sleep
Chia seeds are rich in tryptophan, an animated acid capable of producing serotonin and melatonin. These two hormones will allow you to relax, regulate your mood and sleep better. They will also be effective against stress.
7. Chia seeds can help prevent diabetes
Chia seeds also help regulate blood glucose levels by slowing the rate at which carbohydrates are digested. Therefore, they are recommended for the prevention of diabetes, but also for people with diabetes. To do this, simply eat 1 to 2 tablespoons of chia seeds per day.
8. Chia seeds help prevent certain cancers
Do you know about antioxidants? These are the chemicals in food that have the property of preventing the harmful effects of free radicals on your body. Free radicals are unstable compounds that contribute to cell aging. Their chemical structure damages other atoms by oxidizing them. If the human body is unable to neutralize and eliminate these “oxidants”, then several diseases may occur, including certain types of cancers and diseases associated with aging.
9. Chia seeds are excellent for the brain
It is also because they are composed of 20% omega-3 fatty acids that chia seeds are useful for good brain function. The seeds also contain omega-6 acids. Polyunsaturated fats, such as omega-3 and omega-6, contribute to your health in many ways. They help to build and maintain cell membranes and support the proper functioning of the brain system. Using chia seeds every day is smart!
10. Chia seeds provide better endurance
Chia seeds were used by the Aztecs because they are a source of energy and endurance. They help the body better assimilate proteins and stay in shape all day long. I told you that you couldn’t do without them!
Incorporate chia seeds into your diet to take advantage of its virtues and health benefits. To reap the full benefits of chia, it is best to soak the seeds before eating them. The gelatine that forms around the seed, called mucilage, helps to digest the chia better. This gelatin also ensures better assimilation of nutrients by the body.
There are several ways to prepare chia seeds. You can eat them in smoothies, porridge, pastries, yogurt or jam. Look at my 3 super healthy breakfast recipes with chia seeds, I’m sure you’ll find one that will suit you 😉 I hope you are convinced now by reading the 10 benefits of chia seeds (more information here) and you’re going to add this new aliment into your diet. If you have any questions, just let me know.