chia seeds might be small but they pack a powerful punch and are a fantastic addition to your diet these tiny seeds native to Guatemala and Mexico were a staple for the Mayans and Aztecs the Mayans even named them Chia which means strength in their ancient language hinting at their benefits chia seeds are rich in essential fatty acids fiber and minerals vital for our health in this video we will explore the numerous nutritional benefits of seeds and what happens to your body when you incorporate them into your daily diet weight loss benefits chia seeds can Aid
in weight loss primarily due to their high fiber content a 2011 study review suggested that chia seeds might help people reduce body mass in the short term in another study participants who added chia seeds to their yogurt reported feeling Fuller compared to those who only had yogurt without chia seeds a 24 study also found some weight loss benefits although the results were not significantly different from the placebo while more research is needed one thing is clear adding chia seeds to your diet can help you feel full longer and reduce the urge for unhealthy snacks Additionally
the fiber in chia seeds helps regulate blood sugar levels even after a large meal good for heart health chia seeds are beneficial for heart health due to their high content of cortin an antioxidant that can reduce the risk of heart disease and other cardiovascular conditions they are also rich in omega-3 fatty acids which are heart healthy fats approximately 75% of the fat in chia seeds is alpha lolic acid and another 20% is omega-6 fatty acids this balanced ratio helps prevent various conditions including heart disease and may reduce the risk of premature death while human studies
on the effects of seeds on heart disease are limited animal studies show promising results for example a study on rats demonstrated that chia seeds could lower triglycerides and reduce oxidative stress additionally chia seeds were found to reduce high blood pressure a major risk factor for heart disease chia seeds are also a good source of copper an essential nutrient for heart health that is often lacking in many people's diets can lower inflammation inflammation is the body's immune response to foreign Invaders but factors like processed foods can lead to chronic inflammation increasing the risk of cancer heart
disease and other serious conditions chia seeds contain cafeic acid which helps combat chronic inflammation additionally chia seeds are rich in omega-3 and omega-6 fatty acids which are known to reduce inflammation in the body by incorporating chia seeds into your diet you can significantly improve inflammatory markers and help prevent inflammatory diseases your bones will get stronger chia seeds are beneficial for bone health due to their high content of phosphorus and magnesium essential compounds for maintaining healthy bones just 1 oun of chia seeds provides 18% of the recommended daily amount of calcium which is crucial for healthy
bones and nerves in fact chia seeds contain more calcium than regular dairy products making them an excellent alternative ative for improving bone mineral density an animal study involving rats showed that consuming chia seeds daily for 13 months increased bone mineral content compared to the placebo group therefore incorporating chia seeds into your meals can be a great way to enhance bone strength and overall skeletal Health it may help keep your cholesterol in check several studies have examined how consuming chia seeds can impact cholesterol and triglyceride levels a 2021 review of 10 clinical trials found that chia
seeds can increase highdensity lipoprotein HDL cholesterol which is considered good cholesterol this increase can help balance blood lipids and improve cardiovascular health the review also found that chia seeds positively affect most markers in a person's fatty acid profile although research is still limited chia seeds show promise in lowering lowdensity lipoprotein LDL ch cerol levels most Studies have focused on people with diabetes or metabolic syndrome who consumed between 25 and 50 g of chia seeds per day these studies showed significant reductions in triglyceride levels while no single food can solve cholesterol issues incorporating chia seeds into
a healthy balanced diet can help manage cholesterol levels it reduces free radicals in the body chia seeds are packed with antioxidants which help reduce oxidative stress and protect your body's cells oxidative stress is an imbalance between free radicals and antioxidants excessive free radicals can cause significant damage leading to aging and certain cancers chia seeds contain corsin a powerful antioxidant that can lower the risk of various health issues including heart and liver disease and potentially prevents certain types of cancer they also contain mtin cafeic acid cerol and chlorogenic acid all of which provide health benefits chlorogenic
acid for example has been found to lower blood pressure while cafeic acid acts as a natural anti-inflammatory consuming chia seeds daily can benefit your heart and liver and reduce cancer risk especially if you are predisposed to these conditions plenty of digestive benefits chia seeds are an excellent source of fiber offering up to 10 G per serving this amount can provide between 20 99% and 45% of your daily recommended fiber intake depending on your needs a high fiber diet is essential for maintaining a healthy digestive system improving heart health and reducing cholesterol levels unfortunately many people
today don't consume enough fiber which can lead to Chronic issues like constipation and diabetes chia seeds contain both soluble and insoluble fiber which helps you maintain a healthy and balanced diet ways to consume chia seeds soaked in water mix one 2 tblsp of chia seeds with water and let them sit for 10 15 minutes the seeds absorb the water and form a gel-like texture which can be consumed as is or added to other drinks smoothies add chia seeds to smoothies for an extra boost of fiber and omega-3 fatty acids they can be added whole or
soaked beforehand to thicken the smoothie chia pudding combine chia seeds with a liquid like milk or a milk alternative let the mixture sit in the refrigerator for a few hours or overnight the seeds will swell and create a pudding-like consistency which can be flavored with fruits nuts and sweeteners baking chia seeds can be used in baking recipes such as bread muffins or pancakes they can act as an egg substitute when mixed with water making them a great great option for vegan baking sprinkled on Foods sprinkle chia seeds over salads yogurt oatmeal or cereal for a
crunchy texture and added nutrients Chia fresa a popular drink in Mexico and Central America Chia fresa is made by mixing water chia seeds lemon or lime juice and a sweetener the seeds are allowed to hydrate creating a refreshing and nutritious beverage contrary indications and potential side effects of chia seed consumption blood thinning effects chia seeds are high in omega-3 fatty acids which can have blood thinning properties individuals on blood thinning medications or with bleeding disorders should be cautious as chia seeds might increase the risk of bleeding gastrointestinal issues due to their high fiber content consuming
large amounts of chia seeds can lead to gastrointestinal discomfort including bloating gas and constipation it is important to increase water intake when consuming chia seeds to help with digestion allergic reactions although rare some individuals may experience allergic reactions to chia seeds symptoms can include rashes itching and swelling those with allergies to other seeds may have a higher risk of an allergic response interaction with medications chia seeds can affect the absorption and efficacy of certain medications particularly those for blood pressure and diabetes individuals taking medications for these conditions should consult with a healthcare provider before adding
chia seeds to their diet choking hazard chia seeds can expand significantly when mixed with liquids if consumed dry they can pose a choking hazard particularly for individuals with swallowing difficulties it is recommended to soak the seeds before consumption to avoid this risk you can find many interesting videos about the benefits and harms of vegetables and fruits as well as diseases and their treatments so please don't forget to subscribe to the channel and hit the Bell icon I would also appreciate it if you could like this video and share it with your family and friends
