The chia seeds-Benefits and Side Effects

Chia seeds are harvested from the Salvia hispanica plant, a type of sage in the mint family.The seeds were a staple of the ancient Aztec diet, and they are now grown commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico.
Raw, they are an excellent source of dietary fiber and Omega-3 fatty acids. In recent decades, chia has seen a resurgence in popularity and has been hailed as a “super food” with many dietary benefits. It helps the body retain fluids and electrolytes, it forms a gel in the stomach that slows the conversion of carbohydrates to sugar, and it helps build muscle and other tissues. Chia is a source of protein and boron, which aids in the absorption of calcium.
The seeds are packed with protein, complex carbohydrates (good carbs), essential fats, various vitamins like B vitamins and minerals like calcium, copper, zinc.
• They are high in antioxidants which strengthen the immune system and keep you disease-free.
• Being rich in essential fatty acids, chia seeds reduces high blood pressure and is best for cardiovascular health.
• Chia seeds health benefits for diabetics have an ability to stabilize blood sugar levels.
The anti-inflammatory properties of chia seeds are beneficial for arthritic patients. It has been found to be effective in reducing the pain and inflammation, associated with the condition.
• Chia seeds boost metabolism and also promotes lean muscle mass. They are high in quality protein, much higher than most plant foods, and also calcium, magnesium, phosphorus . All of these nutrients are essential for bone health.

• One of the most important chia seeds health benefits is that they help in improving the function of the brain. The essential fatty acids promote efficient nerve transmission.

• The omega-3 fatty acids in the chia seeds also help you maintain the health of your heart.They are essential for better absorption of fat soluble vitamins, such as, vitamin A, vitamin d, vitamin E, and vitamin K.
• Once soaked in water, these seeds can also be beneficial for those trying to lose weight as the soluble fiber in the chia seeds makes one feel full faster thus controlling the excessive food intake and cravings for fatty foods.

Controversy

The reason chia seeds are thought to facilitate weight loss is because they are an abundant source of soluble fiber. As such, they possess hydrophilic properties, meaning they readily absorb water. In fact, chia seeds absorb up to 12 times their volume when introduced to water. There is also the possibility that consuming large quantities of chia seeds may cause bloating or interfere with the absorption of nutrients.

The Sloan-Kettering Cancer Center cites a study that showed that chia seed supplementation significantly reduced several risk factors for cardiovascular disease in 20 subjects with Type II diabetes. Effects included decreased blood pressure and fibrinogen and C-reactive protein levels. However, the center also states that these results indicate that chia seeds may increase the effects of medications to lower blood pressure. If you are currently taking anti-hypertensive drugs, or have other risks for heart disease, please consult with a qualified health care practitioner before using this dietary suppliment.
The clinical studies have shown that compounds in chia seeds may help to regulate serum glucose levels. However, as with heart medications, chia seeds may increase the activity of drugs designed to control blood sugar. Talk to your physician about the use of chia seeds in your diet if you have a history of diabetes.
Just do not overdo their consumption, the maximum daily dose should not exceed 25 grams.

 

 

info – livestrong.com, seedguides.info, viversano.net

 

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