Chia Seed, Health Booster

Nutrition expert Dr. Weil said, "A healthful and interesting addition to my diet. My prediction? You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods."

Highlighted Points:
- Omega-3 ( 8 times more than Salmon )
- Magnesium ( 15 times more than Broccoli )
- Calcium ( 5 times more than Milk )
- Iron ( 3 times more than Blueberries )
- Anti-Oxidants (3 times more than Spinach )
- Protein ( More than Oat, Wheat, Barley )
- Vitamins & Minerals ( a good natural source )

Organic Chia Seed Benefits
Chia seeds are among the healthiest foods on the planet and also known as “superfood” which they are loaded with nutrients that have significant benefits for your body and brain.
Supported by human studies, here are the benefits of chia seeds.
 
1. Chia Seeds Deliver a Massive Amount of Nutrients with Very Few Calories
Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint and the plant grows natively in South America.
They valued them for their ability to provide sustainable energy… in fact, “Chia” is the ancient Mayan word for “strength.”
Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.
Chia Seed Nutrition Profile
The reason Chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins, and minerals such as (1):

- Dietary fiber (11g – 42% recommended daily value)
- Protein (4.4g – 9% RDV)
- Omega-3 fatty acids (4915 mg)
- Omega-6 fatty acids (1620 mg)
- Calcium (77 mg – 18% RDV)
- Copper (0.1 mg – 3% RDV)
- Phosphorus (265 mg – 27% RDV)
- Potassium (44.8 mg – 1% RDV)
- Zinc (1.0 mg – 7% RDV)
Chia also contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulfur, iron, iodine, magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants.
 
2. Chia Seeds Are Loaded With Antioxidants
Another area where chia seeds power is in their high amount of antioxidants.
These antioxidants protect the sensitive fats in the seeds from going rancid.
Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health.
Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer.

3. Almost All The Carbs in Them Are Fiber
Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.”
Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach.
Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health.
Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

4. Chia Seeds Are High in Quality Protein
By weight, they are about 14% protein, a decent amount of protein which is very high compared to most plants.
They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them.
A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.

5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight
Many health experts believe that chia seeds can help with weight loss.
The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.
When combined with a real food based diet and a healthy lifestyle, I can definitely see how chia seeds could help with weight loss.

6. They Are High in Many Important Bone Nutrients
Chia seeds are high in several nutrients that are important for bone health.
This includes calcium, phosphorus, magnesium, and protein.
The calcium content is particularly impressive which is 18% of the RDA in a single ounce, this is higher than most dairy products.
Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.

7. Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet.
The seeds themselves taste rather flavorless, so you can add them to pretty much anything.
They also don’t need to be minced like nuts, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.
They can also be mixed with water and turned into a gel.
Adding chia seeds to recipes will dramatically boost the nutritional value.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

Reference:
https://draxe.com/chia-seeds-benefits-side-effects/
https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/