Chia seeds may be one of the healthiest foods on the planet. They were used by the Aztec and Mayan cultures to provide energy. The tiny seeds pack a nutritional wallop. A one-ounce serving contains 11 grams of fiber, 4 grams of protein, 9 grams of fat, including omega-3 fatty acids, and beneficial minerals such as calcium, magnesium, and phosphorus. And the best part is that a one-ounce serving has only 137 calories.
Jonny Bowden, Ph.D., the internationally renowned nutritionist and author of "The 150 Healthiest Foods on Earth," tells Newsmax that "chia seeds hit the nutritional trifecta providing protein, fiber, and fat, something very few foods do!"
Chia seeds can be found in manufactured products and are favored by people who aren't fond of eating seeds. For example, Seeds of Wellness (SOW) makes a chia-based beverage that's creamy and available in several flavors. They also have chia seed pastas and oils that are low in carbohydrates and gluten-free.
Bowden says that consuming chia seeds may support the immune system, promote cardiovascular health, and protect the brain.
"The immune system is exquisitely tuned into stress, and chia seeds provide nutrients such as omega-3s that help prevent some of the damage stress can do," he told Newsmax. "Chia seeds can also be part of a diet to combat metabolic diseases such as diabetes. Remember that metabolic diseases are the class of pre-existing conditions most dangerous for those exposed to COVID-19."
According to Healthline, here are other health benefits:
- Chia seeds are high in antioxidants that fight the production of free radicals, which can damage cell molecules, contributing to aging and diseases such as cancer.
- The carbohydrates in chia seeds are almost all fiber so they don't raise blood sugar levels and make the seeds an ideal low-carb food for those following the keto diet. Chia seeds are 40% fiber by weight, making them one of the best sources of fiber around.
- The high protein content of chia seeds helps reduce the appetite, according to studies. Eating high-protein foods is frequently shown to have a positive effect on appetite control, according to the National institutes of Health. The combination of fiber and protein can help you lose weight, according to Healthline.
- Bone health may be improved by eating chia seeds. They are very high in nutrients that support strong bones such as calcium, phosphorus, magnesium, and protein.
- Chia seeds may lower your risk of heart disease. Studies have shown that eating them lowers risk factors such as triglycerides, inflammation, insulin resistance, and belly fat. Several studies indicated that the seeds may also lower blood pressure.
- Spikes in blood sugar levels may be regulated by the consumption of chia seeds, said experts, according to Healthline. Animal studies have shown that they may improve sensitivity to insulin and help control blood sugar, which could benefit those suffering from type 2 diabetes.
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