6 hours ago
6
January 10, 2025 | 01:29 pm
TEMPO.CO, Jakarta - In recent years, people have begun to notice the impressive health benefits of chia seeds. These tiny yet powerful seeds showcase an excellent nutritional profile, packed with fiber, protein, healthy fats, and essential vitamins and minerals. Therefore, adding this nutritional powerhouse to any type of diet should not be something to think twice about.
List of Chia Seed Benefits
EatingWell and Siloam Hospital highlight the comprehensive benefits of chia seeds, which range from promoting digestive health to fighting free radicals. The full benefits include:
1. Improve digestive health
Chia seeds are a source of fiber, particularly insoluble and soluble fiber, which can help improve digestion. These nutritious seeds contain around 34 to 40 grams of dietary fiber per 100 grams, according to the journal entitled "Nutritional and Therapeutic Perspectives of Chia". They are also rich in complex carbohydrates, which helps to reduce the risk of digestive issues like constipation.
2. Reduce inflammation
Chronic inflammation can contribute to many health issues, such as autoimmune disease, cardiovascular disease, and even cancer. Within chia seeds’ tiny size are omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which have anti-inflammatory properties.
Consuming chia seeds regularly can help reduce inflammation in the body and may also provide relief from conditions like joint pain or swelling.
3. Neutralize free radicals
One of the top benefits of chia seeds is their ability to protect the body from free radicals. Thanks to their antioxidant content, they can neutralize these harmful, unstable molecules, which leads to reduced oxidative stress and supports overall health and longevity.
4. Enhance skin health
Chia seeds are a great boost to your skincare routine due to their rich content of omega-3 and omega-6 fatty acids, antioxidants, and vitamins. The omega-3s and omega-6s in chia seeds help to strengthen the skin’s barrier, promoting a healthy, glowing complexion. Regular consumption can also help maintain skin elasticity, which helps preserve a youthful appearance and fight the signs of aging.
5. Support heart health
The pack of heart-healthy nutrients in chia seeds aids in reducing the risk of cardiovascular disease. The high omega-3 content is beneficial for lowering LDL cholesterol levels and raising HDL levels. The fiber also helps regulate blood pressure and promotes healthy circulation.
6. Excellent source of protein
Chia seeds are an excellent plant-based source of protein, making them an ideal choice for anyone looking to increase their protein intake. With around 4.7 grams of protein per ounce, chia seeds provide a complete protein profile, including 18 essential and non-essential amino acids.
7. Maintain bone health
Chia seeds are packed with essential micronutrients, including calcium, magnesium, protein, and phosphorus which are vital for maintaining strong bones and preventing bone loss. Regular consumption of chia seeds may support bone density and reduce the risk of osteoporosis as we age.
Behind the small size of chia seeds, there is an abundance of beneficial nutrients for the overall health of the human body. Regular consumption can provide you with long-term benefits from chia seeds.
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