Judging whether things are considered healthy or else carry some side effects by the size of them might give you the impression that a small piece of chocolate will not affect your weight when in fact it might add some calories to your body, and the same thing just happens when it comes to chia seeds and their health benefits. Every single time you tend to perceive those seeds as small creatures which are not going to give your body any benefits, you have to tell yourself that you are wrong, because as much as they tend to be small, they carry different nutrients that can protect your body from different illnesses and bring out the best healthiest picture of who you are.
What are the Health Benefits of Chia Seeds?
If you want to motivate and persuade yourself to add chia seeds to some of your recipes, then we have to mention that you should have a look here at some of the recipes that would make you wonder about how easy they are. Chia seeds have different recipes that could be easily done and at the same time, could deliver the right benefits that your body might be in need for in order to fight some of the famous diseases out there.
The good question to ask here is whether chia seeds are considered beneficial and healthy only or do they still carry some other side effects which we have to take care of and prevent our lives from? As much as the focus might be on the benefits of chia seeds more than they might be on the side effects, there might still be some situations which you are supposed to stay away from and some specific things which you are not supposed to do in order to avoid these side effects and never bring them closer to your life and body.
Chia Seeds and Fiber
The daily intake of fiber is important for all the different age groups out there but most probably not all of them manage to consume even half the needed daily amount of it. According to the Food and Nutrition Board of the National Institute of Medicine, men who are under the age of 50 should be consuming 38 grams of fiber on a daily basis, and women should be consuming 25 grams per day; on the other hand, men who are above the age of 50 are supposed to consume 30 grams per day and women should consume 21 grams per day.
It was found that almost all these people do not even consume half the mentioned percentage and that is why it was found that the most proper way for them to have their intakes of fiber is to increase their consumption of the plant-based fruits, such as fruits, vegetables, nuts, seeds, and unprocessed grains; and this means that chia seeds have their role when it comes to fiber.
It was proved that just one ounce of chia seeds provide 10 grams of fiber which is almost half the percentage needed for every single person out there to have daily. There are different benefits of fiber which your body will gain when it receives this needed percentage, such as:
- Losing weight
Chia seeds for weight loss are important since they will give you the needed amount of fiber that will make you always feel full for a longer period of time and thus in return will help you lose some weight. Chia seeds are low in calories which mean that they will keep you full without adding a lot to your body. Generally, the diets that are high in fiber can give you the chance to lose weight.
Another benefit for eating chia seeds which are full of fiber is lowering the risk of developing diabetes as well as keeping blood sugar stable. The National Institute of Medicine found that diets with 14 grams of fiber for every 1000 calories helped in reducing the risks of both coronary heart diseases and type-2 diabetes.
- Cardiovascular Disease and Cholesterol
The intake of fiber plays a great role in lowering blood pressure and cholesterol levels. It was also found that the diets which contain fiber can help in regulating the immune system and inflammation since it decreases the risk of inflammation related conditions, such as cardiovascular disease, diabetes, cancer, and obesity.
- Digestion and Detox
Another benefit for the use of fiber is for helping those who might be dealing with constipation since it prevents it and promotes regularity for a healthy digestive system.
Chia Seeds and Omega-3
In addition to the fiber that is found in the chia seeds, there are still some other chia seeds benefits that you could make use of when it comes to eating or drinking them. Chia seeds are also full of omega-3 which can decrease the risk of heart disease, such as decreasing the risk for thrombosis and arrhythmias that could lead to heart attack, stroke, or a sudden cardiac death. In addition to heart diseases, omega-3 can also help in decreasing the levels of LDL (which is the harmful type of cholesterol), total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and lower the blood pressure.
Chia Seeds and Antioxidants
While counting the different chia benefits, we have to mention that in addition to the different nutrients that it could provide for your body, it could still deliver some antioxidants to it as well. Chia seeds are actually high when it comes to the amount of antioxidants they carry, and although these antioxidants might not be so helpful or effective when it comes to the antioxidant supplements, getting these antioxidants from food will definitely deliver some health benefits to your body.
Antioxidants are important for you because they fight the production of free radicals that can damage molecules in the cells and lead to ageing or else, cancer.
Chia Seeds and Bone Nutrients
Talking about the different nutrients that could be found in the chia seeds, we have to mention that they are also helpful when it comes to the ones important for the bones. There are different nutrients in the chia seeds such as phosphorus, calcium, magnesium, and protein, which all play a great role when it comes to the health of the bones. We have to say that chia seeds are considered very helpful for those people who need calcium and does not eat dairy in order to receive this calcium from it, so they will get the chance to attract calcium to their bodies from chia seeds.
Chia Seeds and Carb Loading
Could we replace chia seeds with Gatorade when we are about to exercise? Yes, we can, because chia seeds can replace the Gatorade as a way of carb loading for endurance athletes. Although this should be studied more and should have more experiments done on it, but till this very moment, it is believed and proved that chia seeds can actually help in improving the exercising performances as much as energy drinks do.
Chia Seeds Side Effects
In addition to the different health benefits that people could gain from chia seeds, there are also some other side effects which they are supposed to watch out. At the beginning, you might not understand how could something that is supposed to carry different benefits to your body be harmful at the same time; but it happens, and this is why you are supposed to know some important things in order to stay away from these side effects as much as you can.
Chia Seeds with Pregnancy and Breast Feeding
Chia seeds come in different types and you should know more about each type and how much it might badly affect the condition you are in. According to WebMD, there is not many researches done on the usages of chia seeds when the woman is pregnant or when she is still breast feeding and that is why they advised such women to stay away from it in order to keep themselves in the safe side.
Chia Seeds with High Triglycerides
The blood usually contains different types of fats such as cholesterol and triglyceride, but the level of triglyceride is sometimes so high in some people and eating some types of chia seeds can make the situation worse and make the triglyceride level even higher. For those people who are dealing with the same situation and who suffer from having high levels of triglycerides, they are supposed to stick to one type of chia seeds which is referred to as Salba since it is the one that does not increase the triglyceride level.
Chia Seeds with Prostate Cancer
It is true; chia seeds are full of fiber and omega-3, but they are also full of alpha-linolenic acid and even a lot of it. There are some researches which say that eating large amount of alpha-linolenic acid can lead to prostate cancer; so if you already have prostate cancer or have a high risk of getting it then you are supposed to eat little amount of chia seeds or even check with your doctor to make sure whether you could eat in the first place or not.
Chia Seeds and Allergies
Yes, chia seeds could be allergic for some people, which is pointed out before by the European Food Safety Authority. There are some individuals who break into reactions after they come closer to chia seeds and consume them; those people are advised to stay away from it and never add it to any of their daily meals.
Chia Seeds and Addiction
The same way people become addicted to tobacco and heroine; there are also those who could get addicted to chia seeds. This might sound a little bit unusual but it happens with some people and that is why it is always preferred if people put some breaks between eating those chia seeds which they are supposed to eat for short periods of time.
It is important to focus on the good and bright side that the chia seed brings into your life, but in order not to make the situation worse and place yourself in an unwanted cycle of diseases, you have to focus your mind more on the side effects and keep the “what is chia seed good for” question to the end.