Learn about these 6 benefits of Chia seeds and how it impacts your gut health
Seeds
Chia seeds are originally from Mexico. Are highly valued for their medicinal properties and nutritional value. These nutrient-dense, low-caloric seeds have an energy-boosting effect. So not a coincidence that chia actually means strength in the Mayan language!
Benefits
Chia seeds can be found on Body & Fit. I am proud to say that we are partner of Body & Fit. This mean will gain a small percentage if you decide to purchase a product from their shop via this link.
What came first? The chicken or the egg? In our case the EGG. I have personally been a big fan of Body & Fit, even before I started blogging. They deliver high quality products for a good price. I like to uphold these quality standards for this blog as well and will never recommend irrelevant or unethical products.
Antioxidant
Antioxidants fight free radicals that can damage cell molecules and contribute to ageing and cancer. Antioxidants also feed beneficial gut bacteria.
Anti-inflammatory
Chronic inflammation has been associated with several conditions, such as heart disease, type 2 diabetes, rheumatoid arthritis, asthma, inflammatory bowel disease and cancer.
Omega-3
Omega-3 has many important health benefits that include: reduction of triglycerides, LDL and total cholesterol, improvement of endothelial function, reduction of risk for heart attack, stroke and cardiac death.
Fiber
Increased fiber intake has been shown to lower blood pressure and cholesterol levels. It also slows digestion and potentially keeps you fuller for longer. Moreover, fiber prevents constipation and feeds your gut bacteria.
Prebiotic
Prebiotics are non-digested food components that can stimulate of growth of good bacteria in the gastrointestinal tract improving, therefore, overall gut health.
Improves blood sugar
Hyperglycemia is associated with an increased risk of several chronic diseases, including heart disease and diabetes.
Almost all the carbs are fiber: 3 tbsp contain 12.6 gr carbohydrates, 10.3 gr of them being fiber, which your body doesn’t digest. It is mostly soluble fiber, which absorbs water, forming a gelatin consistence. Chia seeds can take up to 12 times their weight in water which, theoretically, would increase fullness.1
Contain a decent amount of protein (14%) with a good balance of essential amino acids.2
Rich in calcium, iron, copper, magnesium, phosphorus, manganese, selenium, zinc, vitamin B6 and vitamin K.
Recommended dosage: 1 tbsp of chia seeds contain 1900 mg ALA, which the body converts into DHA/EPA. In order to meet the daily requirements for EPA/DHA (250-500 mg), you need to consume at least 3 tbsp.3 Just remember to increment slowly the amount of chia seeds you consume since they are high in fiber and your body and microbiome needs to adapt first.
Where to include: here are two microbiota boosting recipes that include chia!
Chia can also replace eggs in vegan recipes. Just mix 1 tbsp of chia with 3 tbsp of water and let the mixture sit for 15 minutes.