Evidence-based: https://www.healthnormal.com/chia-seeds-benefits/
Small but mighty, chia seeds might not seem like much, but they are a fantastic addition to your plate.
These little seeds are native to Guatemala and Mexico and have been a staple for both the Mayans and Aztecs.
But did the Mayans know that these seeds contain essential fatty acids, fiber, and minerals crucial for our body’s functioning? Well, the word “chia” means “strength” in ancient Mayan. So, they were definitely on to something.
The fact is chia seeds are super versatile, with tons of nutritional benefits, and in this video, we’re going to look just at that.
HealthNormal: https://www.healthnormal.com/
Timestamps:
Intro – 00:00
1. Plenty of digestive benefits – 01:01
2. Weight Loss Benefits – 01:43
3. Good for Heart Health – 02:37
4. It may help keep your cholesterol in check – 03:49
5. It Reduces Free Radicals In the Body – 05:01
6. Can Lower Inflammation – 06:01
7. Better Blood Sugar Control – 06:47
8. Your Bones Will Get Stronger – 07:46
9. You’ll Get Amazing Nutritional Benefits – 08:28
10. You don’t have to Change your Diet – 09:28
Subscribe to HealthNormal : https://hngo.to/8g2
Our Social Media:
Instagram: https://www.instagram.com/healthnormal/
TikTok: https://tiktok.com/@healthnormal
Facebook: https://www.facebook.com/healthnormal/
Pinterest: https://pinterest.com/healthnormal/
Twitter: https://twitter.com/healthnormal/
Flipboard: https://flipboard.com/@HealthNormal
#ChiaSeeds
#Chia
#Nutrition
#Health
#HealthNormal
Chia Seeds Benefits
Chia Seeds Health Benefits
Chia Seeds Nutrition
all right [Music] what happens when you start eating chia seeds every day small But Mighty chia seeds might not seem like much but they are a fantastic addition to your plate these little seeds are native to Guatemala and Mexico and have been a staple for both the Mayans and Aztecs but did the Mayans know that these seeds contain essential fatty acids fiber and minerals crucial for our bodies functioning well the word Chia means strength in ancient Mayan so they were definitely on to something the fact is chia seeds are super versatile with tons of nutritional benefits and in this video we’re going to look at just that before we proceed please note that everything mentioned in this video is unbiased fact checked and reviewed by qualified health professionals with that said let’s jump in and talk about what happens to your body if you eat chia seeds every day number one plenty of digestive benefits chia seeds are an excellent source of fiber you can get up to 10 grams per serving and that’s between 29 and 45 percent of the daily recommended dose of fiber you need depending on your situation diets high in fiber are great for keeping your digestive system healthy improving heart health and reducing cholesterol levels the problem is that in our day and age people don’t eat enough fiber leading to a series of chronic issues such as constipation or diabetes chia seeds have both soluble and insoluble fiber helping you keep a healthy and balanced diet number two weight loss benefits studies show that chia seeds may help with weight loss it is mostly due to the high amounts of fiber they contain according to a 2011 study review chia seeds might help people reduce their body mass in the short term in another study the participants who added chia seeds to their yogurt reported a higher feeling of satiation compared to those eating only breakfast yogurt without the chia seeds another study done in 2014 found that discrete weight loss occurred in the study although it wasn’t significant compared to the placebo while more research is needed one thing is sure adding chia seeds to your diet will help you feel full for longer and prevent you from having unhealthy snacks throughout the day so chia seeds are the perfect meal add-on you will ever need furthermore the fiber content will keep your blood sugar levels in check even after a big meal number three your heart will thank you chia seeds contain an antioxidant called quercetin which can help reduce the risk of developing heart disease and other heart conditions chia seeds also contain omega-3 fatty acids which are healthy fats that are good for your heart about 75 percent of the fat in chia seeds is made up of alpha linoleic acid with the other about 20 percent being omega-6 fatty acids this ratio helps prevent various conditions including heart disease and could reduce the risk of premature death while there are still not many studies on the effects of chia seeds on heart disease a study on rats showed that it could lower triglycerides and reduce oxidative stress it was also found to reduce high blood pressure which is a major risk factor for developing heart disease chia seeds also contain a significant amount of copper which is essential for maintaining heart health although lacking in many people’s diets liking our video so far before we move on to the next benefit don’t forget to hit the like button and subscribe to our channel so you never miss out on our new informative videos number four it will keep your cholesterol in check some Studies have looked at how the consumption of chia seeds can affect cholesterol and triglyceride levels according to a 2021 study review involving 10 clinical trials it was discovered that chia seeds increase the high density lipoprotein HDL cholesterol considered the good cholesterol this could help balance the blood lipids and improve cardiovascular health the study review also found that chia seeds have a beneficial effect on most markers in a person’s fatty acid profile while the findings are still a little scarce chia seeds have the potential to become an excellent addition for those looking to lower their LDL cholesterol levels most studies focused on how people suffering from diabetes or metabolic syndrome responded to a healthy diet containing between 25 and 50 grams of chia seeds per day the results were promising showing how chia seeds could significantly lower triglyceride levels while no food will magically solve your cholesterol problems you can keep cholesterol in check by adopting a healthy balanced diet number five it reduces free radicals in the body chia seeds are loaded with tons of antioxidants helping reduce the oxidative stress damaging your body’s cells oxidative stress is the disturbance between the production of free radicals and antioxidants too many free radicals will do considerable damage linked to aging and certain cancers too chia seeds contain quercetin a powerful antioxidant that can reduce the risk of several health problems including heart or liver disease and could prevent certain types of cancer chia seeds also contain myracetin caffeic acid km for all and chlorogenic acid which can also work Wonders on your body chlorogenic acid in particular has been found to lower your blood pressure and cafeic acid is a natural anti-inflammatory compound eating chia seeds every day could benefit your heart and liver and reduce the risk of cancer if you’re at risk for any of these number six can lower inflammation inflammation is your body’s immune response when there is a foreign Invader however certain elements such as processed foods can contribute to chronic inflammation leading to cancer heart disease and other serious conditions cafeic acid which is found in chia seeds also helps fight chronic inflammation moreover some scientists believe that a high intake of omega-3 and omega-6 fatty acids can also reduce inflammation in the body good news chia seeds also contain omega-3 and omega-6 so adding chia seeds to your diet can significantly improve the inflammatory markers in the body this can help prevent inflammatory disease as well number seven better blood sugar control chia seeds may help reduce blood sugar spikes in the body in a small study from 2017 two groups of participants consumed flax and chia seeds respectively to find out which were more efficient in slowing down how the body releases glucose it was found that chia seeds were better at reducing blood sugar spikes than flax seeds while the study was small it proved promising especially for people suffering from type 2 diabetes the generous amount of fiber from chia seeds will also help reduce insulin resistance improving blood sugar levels another study found that chia seeds triggered a different low blood sugar response compared to traditional grains and could help improve one’s blood sugar levels there are also promising animal studies examining chia seeds and how they might impact insulin sensitivity this can help stabilize your blood sugar levels after meals however more research is necessary to make a full claim number eight your bones will get stronger chia seeds May also prove helpful for bone health they are rich in phosphorus and magnesium which are both compounds necessary for healthy bones from just one ounce of chia seeds you get 18 percent of the recommended daily amounts of calcium which promotes healthy bones and nerves in fact chia seeds have been found to have more calcium than regular dairy products so go easier on that milk and add some more chia seeds to your meals to improve your bone mineral density another animal study involving rats found that eating chia seeds every day for 13 months helped increase bone mineral content compared to the placebo group number nine you’ll get amazing nutritional benefits there’s a reason why chia seeds were the main component of the Aztec and Mayan diets serving as a vital survival ration for warriors apparently a tablespoon of Chia seeds could help an individual go through the day ancient civilizations believed these tiny seeds were extremely powerful and modern science can now confirm that one serving of chia seeds contains 138 calories 8.7 grams of fat 11.9 grams of carbs 5 grams of alpha linoleic acid 4.7 grams of protein 14 RDI calcium 23 percent RDI magnesium 20 phosphorus 15 RDI thiamine and 16 RDI niacin they bring a ton of health benefits on average a single serving is around two tablespoons so two tablespoons a day gets you this fantastic nutritional profile number 10 you don’t have to change your diet unlike other foods that involve a drastic change to incorporate chia seeds are relatively easy to add to your daily diet they might seem Bland at first but they’re still perfect for almost anything you can eat them raw put them in smoothies or add them to porridge oatmeal or even pudding some like having them for breakfast by sprinkling them on top of yogurt or cereals they are a great binding agent for homemade fritters because they can absorb fat and water they also work well to thicken sauces and can even be used as a substitute for eggs again they are super easy to work with and offer various astounding nutritional benefits so chia seeds have fantastic health benefits and are super easy to add to your diet don’t overlook or underestimate them enjoyed this video hit the like button and subscribe to our channel for more informative videos like this one thanks for watching your Wellness is our mission foreign [Music]