Chia seed drinks, the tiny powerhouses from the plant Salvia hispanica, have taken the health world by storm. Known for their impressive nutritional profile, these seeds offer many benefits that can significantly enhance one’s health. This article will explore some amazing benefits of chia seeds and how they can contribute to a healthier lifestyle.
10 Benefits of chia seed for healthy
Chia seeds are healthy seeds that you can add to your daily diet. They provide many nutrients that are beneficial for the body and brain.
Rich in nutrients
100g of chia seeds harvested directly from the tree will possess many high nutritional ingredients such as.
- Fiber: 34.4g.
- Fatty acids (saturated synthesis): 3.33g.
- Fatty acids (synthetic unsaturated): 2.21g
- Vitamin A: UI: 54UI
- Vitamin C: 1.6mg.
- Vitamin E: 0.5 mg.
- Calcium: 631mg.
- Iron: 7.72mg.
- Zinc: 4.58mg.
- Magnesium: 335mg.
- Cholesterol: 0mg.
- Protein: 16.5g.
Provides antioxidants
Chia seeds are a rich source of antioxidants. They will help prevent the formation of free radicals that damage cells. At the same time, it increases cell rejuvenation. It filters out harmful toxins in the body and eliminates them.
Once these free radicals are limited, the aging process will be slowed down, preventing the appearance of dangerous diseases such as cancer. In particular, the high protein content in chia seeds also helps prevent signs of skin aging, such as wrinkles and sagging skin and helps keep hair strong due to collagen deficiency.
Thanks to their antioxidant content, chia seeds may help protect against inflammation, diabetes, cancer, heart disease, and Alzheimer’s disease.
Prevent constipation
The gel layer on the outside of chia seeds acts as a natural laxative as soon as chia seeds enter the intestines. Combined with intestinal motility and fiber content, chia seeds help soften stools, promoting easy waste excretion and preventing constipation.
In addition, chia seeds are especially good for pregnant women, who often suffer from constipation.
Increase HDL cholesterol
Chia seeds provide plant-based fatty acids, omega-3s, fiber, and other healthy nutrients. The benefit of adding chia seeds to your diet is that it can help increase HDL and cholesterol levels, reduce LDL cholesterol and lower blood pressure. It helps reduce the risk of heart attack, atherosclerosis, and stroke.
Supports weight loss
Chia seeds help support safe and effective weight loss. They provide abundant fiber content, making you feel full for a long time. At the same time, this is also a rich source of protein, another nutrient with a mechanism of action to reduce appetite.
In addition, protein also plays an important role in maintaining strong muscles and balancing other nutritional components in the body.
Reduce the risk of heart disease
The fatty acids and unsaturated fats in chia seeds help reduce cholesterol. At the same time, they also help reduce the absorption of total cholesterol and LDL in the blood. Therefore, chia seeds have positive effects in supporting cardiovascular health.
Omega-3 also reduces triglycerides and fat in the blood, preventing the risk of irregular heartbeat and high blood pressure.
Improve oral health
The presence of calcium in chia seeds strengthens teeth, thereby improving oral health. At the same time, zinc is important in preventing plaque from accumulating on tartar.
In addition, due to the antibacterial and anti-inflammatory effects of chia seeds, it reduces bacteria that cause periodontitis and bad breath due to bacterial attacks.
Improve skin health
The fatty acids, omega-3, vitamin C, vitamin E, and vitamin A found in chia seeds have been proven to enhance blood circulation, reduce dryness and dermatitis, and rejuvenate the skin. According to a study in Manchester, omega-3 helps protect the skin from ultraviolet radiation extremely effectively. Omega-3 in chia seeds has been researched to protect the skin from ultraviolet rays.
Fights breast cancer and other forms of cancer
Chia seeds are rich in ALA, which is considered to prevent the growth of breast cancer cells and other types of cancer. These are all extremely dangerous diseases that are very easy to catch in women. The effect of chia seeds is to kill harmful cancer cells without affecting other healthy cells in the body.
Improve sleep
There are two hormones necessary for sleep: serotonin and melatonin. These two hormones are produced mainly by tryptophan, an amino acid found in the body. Tryptophan is found in abundance in chia seeds, it helps sleep well and relaxes.
Potential side effects of chia seeds
While chia seeds are generally considered safe for most people, there are a few potential side effects to be mindful of:
Digestive issues
Chia seeds are high in fiber, which can lead to digestive discomfort if consumed in large quantities. Some individuals may experience:
- Bloating
- Gas
- Constipation
To minimize these effects, gradually increasing fiber intake gradually and drinking plenty of water is important.
Allergic reactions
Although rare, some individuals may have an allergic reaction to chia seeds. Symptoms of an allergic reaction can include:
- Rashes
- Itching
- Swelling
- Difficulty breathing
If you experience these symptoms after consuming chia seeds, seek medical attention immediately.
Blood thinning effects
Chia seeds contain omega-3 fatty acids, which have blood-thinning properties. Individuals taking blood-thinning medications or bleeding disorders should consult a healthcare professional before adding chia seeds to their diet.
Lowering blood pressure
The omega-3 fatty acids in chia seeds may also lower blood pressure. While this can be beneficial for some, individuals with low blood pressure or those taking medication for hypertension should monitor their intake and consult with a healthcare provider.
Potential choking hazard
Chia seeds can absorb up to 12 times their weight in water, forming a gel-like substance. If not consumed with enough liquid, they can pose a choking hazard, especially for individuals with swallowing difficulties.
The health benefits of Chia seeds are numerous, making them a perfect addition to our body. From supporting heart health to aiding weight control, these tiny seeds pack a nutritional punch. Although unwanted side effects exist when using chia seeds, they mostly appear when used excessively. Like other dietary drinks, you must pay attention to the dosage to take advantage of the benefits.