The Proven Benefits of Chia Seeds
July 13th, 2016
One of the healthiest foods on the planet are chia seeds. In fact, many regard the seeds as a chief superfood. Not only are they loaded with various nutrients but they support the body and the brain. In fact, these small seeds have numerous health benefits that are well worth noting.
High in Nutrients – Low in Calories
A tiny black seed native to South America, chia seeds have been an important food in the Mayans and Aztecs culture for centuries. The seeds were prized for providing sustainable energy. Indeed, the ancient Mayan word for the small black seed is strength.
Although the seeds have been used as a dietary staple throughout ancient history, they recently have been acknowledged as a present day superfood. These tiny seeds contain an impressive amount of nutrition. Just 1 ounce or 2 tablespoons (28 grams) of seeds contain:
• Protein: 4.7 grams
• Fiber: 11 grams
• Fat: 8.7 grams (5 are Omega-3s)
• Potassium: 115.4 mg
• Dietary Fiber: 39%
• Manganese: 30% of the RDA
• Phosphorus: 27%
• Magnesium: 24%
• Calcium: 18%
• Iron 12%
These small seeds also contain a fair amount of potassium, Zinc, vitamin B1, B2 and B3. Moreover, just 1 ounce contains 1 gram of digestible carbohydrates and 138 calories.
High in Antioxidants
These tiny seeds are packed with antioxidants. The antioxidants help protect the seeds delicate fats from going rancid as well as provide great health benefits. Notably, antioxidants fight the growth of free radicals which can damage molecules cells and promote ageing and diseases such as cancer.
Nearly all the Carbohydrate are Fiber
One ounce of this amazing seed has 12 grams of carbohydrates, 11 of which are fiber. When compared to regular carbs, fiber does not increase blood sugar or need insulin to be digested. In truth, many say the 11 ounces of fiber rich carbs are not carbohydrates at all. The true carb content of one ounce of seeds is 1 gram, making it a very low-carb friendly food.
Because they contain high amounts of fiber, the seed absorbs 10-12 times their weight in water, making them gel-like and expanding in the stomach. Many claim that the seeds make you feel fuller, help slow absorption of food and aids in reduced calorie consumption.
Rich Source of Protein
Chia seeds are a high source of protein. By weight they are about 14% protein. This is by far higher than most plants which is a great source for those who consume little or no animal products. As well, the seeds have a worthy balance of essential amino acids making the protein readily available for the body.
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