There are many proven chia seeds benefits for health. They help control hunger and are consider supernutrients and superfoods. They are also known for helping easily get rid of excess body fat.
If you are looking to lose weight, I believe you should find a way to include them in your daily diet. It is actually not so hard to do as this whole grain food has a savory nutty flavor, suitable for cereals, beverages, soups, sauces, vegetables, rice dishes.
How are chia seeds benefits favorable to health? How can chia seeds help you lose weight? These are some of the few questions I will answer today.
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1. Chia seeds aren't calorie-dense but nutrient-rich
Chia seeds are very rich in polyunsaturated fats. 60% of their lipid profile is Omega-3 fatty acids. Chia seeds are one of the richest sources of Omega-3. These fatty acids are great to reduce cholesterol and inflammation.
They are an unrefined whole grain and contain no gluten. Chia seeds are perfect for gluten-free diets with their added nutritional benefits. The nutty flavor can be enhanced with the addition of coconut oil for a great combination.
They contain also 5 times more calcium than milk. Many more minerals are also present in chia seeds. Phosphorus, magnesium, manganese. These are great to lower blood pressure, increase metabolism, and maintain a healthy weight.
Main point: Chia seeds benefits for health are proven. It is due to the high amount of nutrients the seeds contain. Lowering blood pressure, cholesterol, inflammation, and increasing metabolism are some of the chia seeds benefits.
2. Chia seeds give a lot of antioxidants
Chia seeds provide a ton of nutrients, and also a high amount of antioxidants. I recommend getting most antioxidants from whole food plant-based sources. This makes sure that the body will get many health benefits as well.
Fighting the negative effect of free radicals, antioxidants are proven useful to combat aging, preserve cell good health, and reduce the risk of cancer.
Chia seeds are great to consume before or after a good workout like yoga. They will boost your energy levels and metabolism, helping burn more calories faster.
Main point: The high amount of antioxidants in chia seeds will help you burn more calories faster by boosting your energy levels and metabolism. Antioxidants are great to combat aging and preserve good health too.
3. Chia seeds contain a massive amount of fiber
Eating a lot of fiber helps digestion. It is recommended to combat chronic diseases and is also important if you are looking to lose weight.
Chia seeds have a lot of dietary fiber. 30 grams will make a 3rd of the recommended daily intake. These are great to consume to prevent any risk of heart diseases and diabetes.
Being rich in fiber, chia seeds will absorb a high amount of water when digested, expanding the stomach and making you feel full faster. This also slows the absorption of food and maintains blood sugar levels stable.
Main point: There is a massive amount of fiber in chia seeds. This allows you to maintain healthy digestion, and promote weight loss by making you feel full faster. The seeds are great to prevent heart diseases and diabetes as well.
4. Eat chia seeds to load up on protein
Chia seeds benefits for vegetarians and vegans: a lot of protein and no cholesterol. 19% of protein is found in chia seeds. This is more than eggs. Consuming a lot of protein helps cell regeneration and satiety by reducing appetite.
All the essential amino acids are present in chia seeds, making them a high-quality protein source, like oatmeal. They are best consumed as a supplement to a healthy diet and not a meal replacement.
This makes the seeds one of the top protein supplement if you are trying to build lean muscle and burn excess body fat. They improve stamina and endurance while making a good nutrition source to get in shape.
Main point: Chia seeds benefits include providing a lot of protein. If you are looking to build lean muscle and burn body fat, the seeds make one of the top protein supplements you can have to get in shape.
5. How chia seeds help you lose weight
Making you full and satiated for a very long period of time is one of the major chia seeds benefits for weight loss. Your body will be satisfied with low amounts of calories. Cravings for other foods between meals will also be less present.
The combination of high amounts of protein and fiber participates in making you less hungry quicker after eating chia seeds. Mixing them with liquids will form a gel. This is perfect to replace eggs in baked goods and reduce cholesterol.
Replacing other fat sources like corn oil with chia seeds is a very good starting point to lower cholesterol. Chia seeds help regulate blood sugar with lower insulin levels to reduce insulin resistance and central obesity.
Main point: With a lot of fiber and protein, chia seeds promote weight loss by making you feel full for a longer period of time. The seeds help regulate blood sugar and keep insulin levels low, helping maintain a healthy weight.
Chia seeds benefits begin with the high amount of nutrients the seeds contain. They have proven health benefits like lowering blood pressure, cholesterol, inflammation, and increasing metabolism.
Being rich in antioxidants, chia seeds help burn calories faster by boosting energy levels and metabolism. Antioxidants are also great to combat aging and preserve good health too.
There is a massive amount of fiber in chia seeds. This allows you to maintain healthy digestion, and promote weight loss by making you feel full faster. The seeds are great to prevent heart diseases and diabetes as well.
Chia seeds benefits include providing a lot of protein. Chia seeds are a top protein supplement to get in shape, build lean muscle, and burn excess fat.
Chia seeds promote weight loss by making you feel full and satisfied quicker and longer by providing a lot of fiber and protein. A healthy weight is reachable with the seeds' capabilities of regulating blood sugar and keeping insulin levels low.
- Omega 3 Chia seed loading as a means of carbohydrate loading.
- Position of the American Dietetic Association: health implications of dietary fiber.
- Chia seeds as a source of natural lipid antioxidants
- Asian Journal of Plant Sciences
- Dietary Salba (Salvia hispanica L) seed rich in α-linolenic acid
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About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.