Among the nutritious superfoods, organic chia seeds are worth including in your healthy eating plan. They contain three times more protein content than spinach and double the quantity of potassium than bananas.
These edible seeds might be tiny but do not get deceived by their size. They have become popular because of the presence of essential nutrients in abundance. Those include fibers, omega-3 fatty acids, minerals, and plant-based proteins. These nutrient-dense elements support the functioning of the body appropriately.
All these nutrients make it worth adding to your diet. Let’s learn how?
Nutritional Profile Of Organic Chia Seeds
Well, the organic chia seeds have an abundance to offer you. That’s why they have great importance in adding them to a healthy diet.
Typically, one serving of organic chia seeds consists of:
- 140 calories
- 4 gms of protein
- 11 gms of fiber
- 7 gms of unsaturated fat
- A good source of vitamins E and C
- Highly rich in omega-3 fatty acids
- Traces of zinc and copper
Effective Benefits Of Adding Organic Chia Seeds To Your Diet
Maintains Blood Sugar Level
The best health benefit of organic chia seeds is maintaining a blood sugar level and improving insulin sensitivity. It prevents a spike in glucose in the bloodstream which often occurs after eating.
These nutritious seeds particularly benefit the people with diabetes. Do add chia seeds to your favorite smoothies, oatmeal, or as a dressing over any food. Doing so will be a great advantage in the long run.
Supports Weight Loss
As black chia seeds are a great source of fiber and protein, they help with healthy weight management. Well, protein has a great effectiveness in reducing appetite and leaving you fully satisfied. This means the chances are of less craving for frequent snacking.
When you eat a well-balanced meal with a moderate amount of black chia seeds, you maintain a healthy weight. In addition, dietary fibers found in these edible seeds also make you feel full.
Eliminates Free Radicals
The demand for chia seeds in Singapore has increased due to its high content of potential antioxidants. The major function of antioxidants is eliminating the harmful free radicals. Free radicals are very harmful compounds as they cause cell, DNA, and protein damages.
The results of these are diseases like cancer later in life. In addition, free radicals are responsible for aging and cognitive impairment. The antioxidant present in these nutrient-dense seeds protects the cells from all these risks.
Improves Digestive Health
Every 28 gms of organic chia seeds provide 11 gms of dietary fiber. This fiber positively affects bowel movement, while giving the tools a smooth appearance. Thus, preventing constipation.
Besides this, the most amazing fact about chia seeds is that they produce a substance called “gelatin”. Gelatin is created due to the soluble fibers which boost the growth of prebiotics in the gut, improving digestive health.
Betters Bone Health
As we age, the strength of bone decreases, so it is very important to maintain bone health. What can be better than including organic chia seeds in your everyday meal? These nutritive seeds promote strong bones and muscle as they are fully packed with essential minerals. Calcium, phosphorus, and magnesium are among them.
Moreover, black chia seeds also consist of another effective nutrient called “boron”, essential for strong bones. The main role of boron is helping the body use calcium appropriately. Additionally, it treats osteoporosis by enhancing the growth of certain minerals(like phosphorus, magnesium, and manganese) and vitamins. All these nutrients are crucial for healthy bone formation.
One tablespoon of organic chia seed serves around 18% of calcium which meets the body’s daily calcium requirement. So, prefer to add these nutritious seeds to your morning meals, promising a great mass and strength of bones.
Improves Skin Health
Being highly rich in omega-3 fatty acids, organic chia seeds help improving blood circulation and decrease dryness and skin inflammation. Additionally, these fatty acids protect your skin from the harmful rays of UV radiation. Most importantly, these nutritive seeds prevent the sagging of skin.
Top Best Ways To Include Organic Chia Seeds In Your Meal
Several amazing ways are there to add nutrient-packed chia seeds to your well-balanced food.
Here are a few delicious ideas:
- Add to your favorite post-workout smoothies or any soups.
- As a topping over salads and marinades.
- Add to bake muffins, jams, and puddings.
- Mix into the overnight oats.
- Use as a substitute for an egg in baking eggless dishes.
Amount Of Organic Chia Seeds To Eat Per Day
Based on your age and gender, you must consume around 19-38 grams of fiber in a day. For women, 25 grams is ideal. 2 spoonfuls of nutritious chia seeds contain 11 grams of dietary fiber.
The organic chia seeds are nourishing and can undoubtedly be a major part of your well-balanced diet. Highly rich in several essential nutrients, they are very significant for health. From maintaining blood sugar levels, and fighting free radicals to improving bone, digestive, and skin health, these nutritive seeds do wonders.
Do add chia seeds to a variety of meals like cereals, yogurt, or smoothies and enjoy its benefits.