Health Benefits Of Chia Seeds For Men and Women

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Even though the seeds are tiny, chia is a superfood that packs an impressive punch. Learn how to add chia seeds to your diet and how they can be beneficial for your health.

I've always preferred chia seeds to be crunchy in salads, but I realized I also loved them soft when I decided to make chocolate chia pudding. 

If you mix them with other healthy foods like dates, almond milk, or fruit (try my delicious chia jam! ), this tiny seed becomes even more nourishing.

In many recipes, chia seeds can even replace an egg due to how versatile they are.

I'm not joking. Here's how you do it:

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Put chia seeds into a bowl, and stir until the seeds are well dissolved

The seeds should moisten with three tablespoons of water

It'll be awesome in five minutes!

However, let's talk about chia seeds' nutrition and health benefits.

The fact that such a tiny seed could pack so much nutritional value is hard to comprehend. Let's get started!

WHAT ARE CHIA SEEDS?

Salvia hispanica is the plant that grows the chia seed. Mexico has been home to the plant for thousands of years. Arizona and Maya cultures used chia seeds as a source of energy and for their remarkable properties.

As kids, we all wanted a Chia Pet.  Do not act as if you own or desire one!

We have probably all seen a creature that sprouts hair within days. The mighty chia pet had no idea it would contribute to nutrition a few years later?

Known for its mild and nutty flavor added to baked goods or smoothies, the chia seed is touted as a healthy addition to the diet. 

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WHAT ARE THE NUTRIENTS IN CHIA SEEDS?

The benefits of chia seeds are numerous. It's because of this reputation that they enjoy. Let us examine a two-teaspoon sample based on this quick analysis:

140 calories

11 grams of fiber

4 grams of protein

7 grams of unsaturated fat

Traces of copper and zinc

A source of omega-3's

A source of vitamins C and E

Like, crazy good for you, right?!?!?

CAN CHIA SEEDS REDUCE INFLAMMATION?

Inflammation can be reduced with chia seeds' omega-3 fatty acids. The heart needs alpha-linolenic acid to be healthy. According to a study, consumption of 37 grams of chia seeds a day lowered blood levels of inflammatory markers. 

The findings are still significant because 37 grams in one day is a lot (nearly half a cup). To take chia seeds effectively, they should be steamed as part of a  smoothie or pudding.  Adding dried chia seeds to desserts or salads is also good!

The plate is topped with sliced strawberries and is arranged in an overhead view of it.

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WHAT IS THE RECOMMENDED INTAKE OF CHIA SEEDS PER DAY?

The recommended daily fiber intake varies by age and gender.  Women should consume around 25 grams of protein each day. There are 11 grams of fiber in each tablespoon of chia seeds. In general, you should consume about 1.5 teaspoons of chia seeds a day (add them to oatmeal and smoothies, and you're good to go). Be sure to get the rest of your fiber from foods like beets, tomatoes, and broccoli.

HOW SHOULD CHIA SEEDS BE EATEN?

In addition to eating chia seeds, there are several excellent ways to consume them. Avoid eating them on their own except as a sprinkle on your salad. Here are a few tasty ideas:

NUTRITIONAL BOOST ON THE GO WITH CHIA SEEDS

Adding chia seeds to your diet is one of the best aspects of them. They do not have to be ground to make them digestible (like flaxseed, for example). A variety of foods can easily be enriched with these nutrients, as they mix well with liquids. 

Since they are high in fiber, it is best to incorporate them slowly into your daily routine. If you eat quite a bit of fiber, then you should be fine. 

CHIA SEEDS HELP WITH CHRONIC INFLAMMATION

Generally speaking, inflammation is harmful to the body. The body can be wrecked by chronic inflammation caused by unhealthy eating habits and lack of exercise. In addition to being anti-inflammatory, chia seeds help fight cancer and other diseases such as heart disease. 

CHIA SEEDS MAY HELP REDUCE BLOOD SUGAR

The blood sugar levels are lowered, and insulin sensitivity is improved by chia seeds; however, chia seeds can also lower cholesterol. Therefore, there are fewer chances of experiencing spikes and crashes after eating. This is especially helpful for people with diabetes. 

Consume non-processed foods and blend chia seeds into smoothies, dressings, and oatmeal. A long-term benefit will come from this.

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CHIA SEEDS ARE GOOD FOR BONE HEALTH

Having so many nutrients like phosphorus, protein, and calcium in a tiny seed is pretty cool. Chia seeds contain calcium, which benefits your bones. Researchers found that chia seeds improved bone density and health when included in the diet. 

CHIA SEEDS CAN REDUCE HEART DISEASE RISK

Several factors contribute to heart disease, including inflammation, excess body fat, and high blood pressure. Researchers have shown that chia seeds affect blood pressure levels, contributing to better health. You can improve your health by exercising, eating healthy fruits and vegetables, consuming only lean meats, and, yes, eating chia seeds.

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CHIA SEEDS CONTAIN BENEFICIAL FATTY ACIDS

Omega-3's are in chia seeds, which is good to know. Specifically, those who mill chia seeds can boost alpha-linolenic fatty acids (ALA) levels in their bodies. Salmon and other fatty fish give you the most benefits when it comes to getting these fatty acids. 

I say this because chia seeds contain EPA (eicosapentaenoic acid), but the most important omega-3 fatty acid, DHA (docosahexaenoic acid), is not easily converted. You can still get a boost from chia seeds since they are considered the best plant-based ALA source.

CHIA SEEDS MAY HELP WITH WEIGHT LOSS

Chia seeds contain a lot of fiber and protein, making them a good food for weight loss. You may feel full after eating a high-protein diet, which may lessen your appetite and decrease cravings for unhealthy foods. 

You may also feel full after eating chia seeds because they have fiber.

A GOOD SOURCE OF PLANT-BASED PROTEIN IS CHIA SEEDS

For someone weighing 140 pounds, the daily recommended amount of protein is 50 grams, and amino acids are the body's building blocks. Four grams of protein can be found in two tablespoons of chia seeds. About 70 grams of protein is required daily for somebody who weighs 200 pounds and weighs 140 pounds. In addition to lean meat, poultry, and full-fat dairy, chia seeds can be used as a way to boost your protein intake.

HIGH IN FIBER ARE CHIA SEEDS

Chia seeds have a high fiber content. It is beneficial to the gut to consume fiber. For women, that's almost half the recommended daily allowance, and for men, about a third. You can easily add chia seeds to your meals to enhance their nutritional value.

CHIA SEEDS ARE HIGH IN ANTIOXIDANTS

Several key components of foods fight cancer, including antioxidants. They protect cells, proteins, and DNA from free radical damage. It just makes sense to add as many chia seeds as possible to foods since they contain high antioxidants. 

Free radicals, or molecules that are reactive without a radical shield, occur in foods deficient in antioxidants - foods such as processed meats or foods with high sugar content. Therefore, stick to clean-eating foods and stay away from junk.