Chia seeds have many health benefits, such as controlling hypertension, boosting heart health, improving the digestive system, lowering cholesterol levels, and controlling diabetes. Also, they have anti–inflammatory properties.
Chia seeds come from the chia plant, native to Guatemala and Mexico. The scientific names of this plant are salvia columbaria and salvia hispanica. They both belong to the mint family, which has the scientific name – Lamiaceae.
These seeds look similar to sesame seeds. They are dark and very small. This plant has been known to humans for a long period. The Incans, Mayans, Aztecs, and other tribes have long had long plants. This was a staple food for them, and historians have considered this an important food and plant for Native Americans.
9 Health benefits of chia seeds
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Anti-inflammatory properties
These seeds are rich in alpha-linolenic acid, which can be easily converted into omega–3 fatty acids and act as an ideal inflammation controller. These fatty acids control the inflammation in your arteries and joints. It is estimated that a daily intake of about four grams of alpha-linolenic acid is enough to protect you against arthritis.
Controls hypertension
When you consume chia seeds regularly, it has a similar impact as regular medications for hypertension. There are some studies in which is shown that chia seeds controlled systolic blood pressure by 64 points. Also, it attenuates major and emerging cardiovascular risk factors in people who have controlled their type 2 diabetes.
Lower cholesterol levels
These seeds are rich in Omega – 3 fatty acids and alpha-linolenic acid. These fatty acids are important for our health because they can help reduce cholesterol levels. Some studies show that chia seeds have increased good cholesterol levels or HDL cholesterol but decreased total cholesterol levels.
Heart-friendly
These seeds are considered as heart–friendly food. The reason is that chia seeds are the richest source of Omega–3 fatty acids in the vegetarian world. Omega – 3 fatty acids are good fats that protect your heart and can prevent the onset of heart disease by reducing the levels of bad cholesterol – Omega-6 fatty acids can help your cardiovascular system be free from stress.
Keeps your weight under control
Chia seeds are rich in dietary fiber. Also, they have good protein content. Chia seeds have moderate levels of Omega–3 fatty acids and carbohydrates. When these nutrients are combined, then they can play a significant role in keeping a person’s weight under control for a long period.
Improved gastrointestinal health
Chia seeds have high amounts of dietary fiber, which is good for regulating bowel movements and can help us maintain our gastrointestinal health. These seeds will make you full for longer, which means that they reduce your urge to overeat.
High supply of calcium
It is considered that chia seeds have higher amounts of calcium than skimmed milk. To eliminate calcium deficiency, a handful of chia seeds is recommended per day. Calcium is an important element that can improve our bodies’ function and dental and bone health. It can help you to reduce joint weakness, osteoporosis, and general body flexibility.
Highest supply of Omega – 3 fatty acids
These seeds are rich in Omega – 3 fatty acids. They are essential fatty acids our bodies require and help enable many bodily functions. Also, they can help you to control fatigue, age–related dementia, osteoporosis, and arthritis.
Diabetes control
Chia seeds have carbohydrates and starches released slowly compared to conventional diets. Chia seeds are an excellent food for people with diabetes because their blood sugar levels will not surge soon after meals. When there is a slower release of sugars into their bloodstream, they can aid in the optimum absorption of these sugars by each of the cells in your body.
