Chia seeds- A powerhouse of Nutrients & Benefits

Now a days, you must have heard a lot of buzz about “Chia Seeds”.

So I thought to gather some facts about the nutritional value and benefits of it for you guys.

Originally grown in Central and South America, Chia Seeds comes from the Salvia Hispanica plant.

Despite of there tiny size, they are full of important nutrients. An excellent source of Omega-3 fatty acids ( which help raise HDL Cholesterol, the “good” cholesterol that protects against heart attack and stroke ), Antioxidants, Fiber, Iron, Calcium and many more.

According to the USDA ( United States Department of Agriculture National Nutrient Database ), one ounce ( about 28 gram ) of it contains :

• 8.4 grams of Fat
• 13.07 grams of Carbohydrates
• 131 Calories
• 5.6 grams of Protein
• 11.2 grams of Fiber
• NO SUGAR

Having one ounce of Chia Seeds everyday, will fulfill your daily need of Calcium ( 18% ), phosphorus ( 27% ), manganese ( 30% ) with some amount of potassium and copper too.

Let us discuss some beneficial facts of Chia Seeds :

1. Full of Omega-3s : Omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke and sudden cardiac death. Consuming foods with high Omega-3s fatty acids has shown to benefit cardiovascular health, regulate blood pressure, prevent blood dots and decrease inflammation caused by free-radicals in the body. Chia Seeds are one vegan option to fulfill your daily Omega-3 fatty acids through plant source. 60% of the oil found in it are from Omega-3 fatty acids; lindeic and alpha-linolenic fatty acids. So, adding it in your diet can be a great option to gain your daily dose of Omega-3.
2. Helpful in Weight Loss : It contain a high level of soluble fiber, which absorbs large amount of water in your stomach and increases fullness to slow the absorption of food. It contain nearly 5 grams of fiber per tablespoon.
3. Power pack of Calcium : If you are a hardcore vegan, than it would be a great option to fulfill your Calcium than glass of milk.
4. Fulfill the need of protein : Again, if you are totally vegan, its hard to find out options to get your protein from. So, here comes Chia seeds again, as 100 grams of these it contain 17 gram of protein.
5. Contain a lot of Antioxidants : Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. It also slow down aging signs resulting more healthier & younger looking skin and hair. And you will be pleased to know that, it have more Antioxidants than Blueberries.

WARNING :

• Chia contains a lot of alpha-linolenic acid. Research suggests that large amount of alpha-linolenic acid in the diet might increase the risk of getting prostate cancer. So if you have prostate cancer or have a high risk of getting it, avoid eating large amounts of chia seeds.
• DO NOT EAT DRY. It can cause you choking beacause dry chia seeds swell up and absorb about 10-12 times their weight in liquid when they are exposed to water. MAKE SURE YOU SOAK CHIA SEEDS WELL IN WATER FOR ABOUT 20 MINUTES BEFORE CONSUMING. NEVER TRY TO EAT OR SWALLOW DRY CHIA SEEDS FIRST WITH A GLASS OF WATER. IT WILL CHOCK YOU.

Facts you will be Pleased to Know about 2 Tablespoons of Chia Seeds only :

• 64% more Potassium than a Banana
• 2x The Antioxidants of Blueberries
• 41% of your Daily Fibre
• 5x more Calcium than Milk
• 100% more Omega-3 than Salmon
• 3x more iron than Spinach
• 20% Protein
• 32% your daily Magnesium

You can also buy Chia Seeds here : https://amzn.to/3jxQSzL

You can also check out the importance of Sun Salutation (Surya Namaskar) here https://tossthelife.com/?p=2359 for improved health and a better life.