Chia seeds have many health benefits
I’m a vegetarian, and if you are too, you know the pain we endure trying to find foods rich in the key ingredients we all need to live a healthy lifestyle.
Some of us may be looking for foods rich in Omega-3 Fatty Acids to help lower our triglycerides, or antioxidants to help reduce the risk of a variety of diseases, or proteins to help repair the muscle tissues from a strenuous workout.
But what if I told you there’s a superfood that, in 100 grams, contains 18 grams of Omega-3, 16.5 grams of protein, 42.1 grams of carbohydrates, 0 grams of sugar, and high doses of fiber and antioxidants?
What is that superfood? Chia seeds. Chia seeds, tiny black or white seeds believed to be native to Central America, were first used by Aztec and Mayan civilizations for medicinal purposes, religious rituals and cosmetics, and their use is rapidly spreading across the world.
Here are some of their benefits:
High fiber content and gel-forming properties
Chia seeds are rich in soluble and insoluble fiber, which is essential for digestive health.
The soluble fiber in chia seeds helps regulate blood sugar levels, promote feelings of fullness and nourish beneficial gut bacteria.
Additionally, chia seeds’ gel-forming properties can aid in hydration, digestion and weight management by slowing the absorption of carbohydrates and promoting satiety.
Hydrophilic properties and long shelf life
Chia seeds have hydrophilic properties, allowing them to absorb large amounts of water and form a gel-like substance when soaked.
This gel can aid in hydration, digestion and weight management by promoting feelings of fullness and slowing the absorption of carbohydrates.
Additionally, chia seeds have a long shelf life due to their high antioxidant content, making them a convenient and versatile pantry staple for extended storage without refrigeration.
Blood sugar regulation
Chia seeds may help regulate blood sugar levels due to their high fiber content and gel-forming ability.
The soluble fiber in chia seeds slows down the digestion and absorption of carbohydrates, preventing spikes in blood sugar levels after meals.
This can be particularly beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Gluten-free and versatile culinary uses
Chia seeds are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivities.
They can be used as a gluten-free alternative in baking or cooking without compromising taste or texture.
Additionally, chia seeds are incredibly versatile and can be incorporated into a wide variety of dishes, including smoothies, oatmeal, yogurt, salads, baked goods and more.
This versatility makes it easy to enjoy the nutritional aspects of chia seeds in creative and delicious ways, enhancing the overall diversity and enjoyment of your diet.
Because of their plethora of benefits, chia seeds are truly a one-of-a-kind food source, especially for us vegetarians.
As a fitness and nutrition enthusiast, I add two tablespoons of chia seeds to my post-workout protein smoothie daily and highly recommend incorporating a way of getting in chia seeds on a daily basis to reap all the benefits.
Just be sure not to overdo it; research has shown they can have negative side effects like constipation, diarrhea, bloating, etc... associated with overconsumption.
Arnav Jain, a high school junior at Edgewood Jr/Sr High on Merritt Island, is the host of the podcast “Nutritious: Your Guide To A Healthier Lifestyle” and the founder of the organization “Nutrients Without Limits.” He can be contacted via email (arnavjain218@gmail. com) for any inquiries.