Chia Seeds Benefits And Side Effects

Chia Seeds Benefits And Side Effects

Hello Friends, Today i am going to tell you Chia Seeds Benefits And Side Effects.This is the best way Chia Seeds Benefits And Side Effects. So you can check Chia Seeds Benefits And Side Effects Below Here.When you hear “chia,” you may think of “Chia Pets.” These are clay figures sold in the US that support the growth of chia sprouts. But chia has a much longer history as a medicinal herb. It originated in Mexico and was cultivated by the Aztecs. Today, chia is grown commercially in Central America and South America. It is grown mainly for its seed, which is a rich source of omega-3 fatty acids.

People use chia seed for diabetes, high blood pressure, and for generally reducing the risk of heart disease and stroke (cardiovascular disease).

How does it work?
Chia seeds contain a large amount of healthy omega-3 fatty acids and dietary fiber. Researchers think omega-3 fatty acids and fiber help reduce risk factors for heart disease.The chia seed is nutrient dense and packs a punch of energy boosting power. Not only that, but recent research has found that the chia seed benefits are even greater than we realized. Now they have even been linked to healing diabetes.

Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency!

Chia Seeds Uses

Possibly Ineffective for:
Weight loss. Consuming chia seeds mixed with water twice daily before meals for 12 weeks does not improve body composition or reduce blood pressure in people who are overweight or obese. Also, eating milled or whole chia seeds daily for 10 weeks does not improve body composition or blood pressure in overweight women.

Insufficient Evidence for:
Diabetes. People who have diabetes are more likely than other people to develop heart disease and stroke (cardiovascular disease). There is some evidence that people with diabetes can lower their high risk by eating bread that contains a particular type of chia called Salba (Salba Nutritional Solutions). The dose of Salba that is needed to lower heart disease and stroke risk is 37 grams per day for 12 weeks. This dose seems to reduce blood pressure and lower the levels of C-reactive protein and von Willebrand factor in the blood. C-reactive protein is a “marker” for inflammation, a process that some researchers think is responsible for some forms of heart disease. Less C-reactive protein means there is less inflammation. Von Willebrand factor is involved in blood clotting. Less von Willebrand factor may mean that fewer clots that could cause a heart attack or stroke are formed. However, eating Salba does not affect all heart disease and stroke risk factors. For example, eating Salba in bread doesn’t seem to lower cholesterol.
Exercise performance. Early research suggests that trained athletes who drink a beverage containing 50% of calories from chia seeds (Green Plus Omega 3 Chia seeds) and 50% from Gatorade for 2 days before completing an endurance exercise perform similarly to athletes who drink just Gatorade alone.
Metabolic syndrome. Early research suggests that consuming 500 fewer calories daily and drinking a beverage containing soy protein, nopal, chia seed, and oat daily for 2 months can reduce body weight, body mass index, and waist circumference in people with metabolic syndrome. However, people who just reduce calorie intake have similar results. Nonetheless, drinking the chia beverage seems to lower triglyceride levels and improve blood sugar compared to only reducing calorie intake.
Itching. Early research suggests that applying lotion containing chia seed oil to the skin daily for 8 weeks reduces itching.
High blood pressure.
Heart disease and stroke.
Other conditions.

Chia Seeds Benefits
Being rich in so many key nutrients, research has uncovered that regularly eating chia seed can improve your health in numerous ways. Some of the top chia seed benefits are:

1. Skin & Aging
This past July, researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70% of free radical activity. (2)

Essentially proving that chia seeds are one of nature’s riches antioxidants. Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.

2. Digestive Health
Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association. 

Fiber is essential for your body’s ability to balance insulin levels.  According to the National Institute of Health, seeds like flax and chia can be a natural blood sugar balancer due to it’s high fiber content and healthy fats.

Being high in dietary fiber, chia helps promote bowel regularity and healthy stool. The rich fiber content in chia seeds also helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. (3) This may explain why clinical studies have proven that chia curbs hunger and suppresses appetite, which can also lead to weight loss. 

Also when consumed, chia seeds create a gelatin-like substance in the stomach.  This gel-forming action is due to the soluble fiber in chia seeds and it can work as a prebiotic supporting the growth of probiotics in the gut.

3. Heart Health
Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. (5) Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

In a nutshell, according to an article published in the journal Reviews on Recent Clinical Trials:

“The available human and non-human studies show possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects of Salvia hispanics.”

And Chia seeds are high in linoleic, a fatty acid which helps the body absorb fat-soluble vitamins A, D, E and K.  For such a tiny seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon. Omega-3’s work to protect the heart by lowering blood pressure, bad cholesterol, and inflammation. Inflammation can put strain on blood vessels and cause heart disease. So by eating chia seeds you can boost and protect your heart!

4. Cure Diabetes
Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina set out to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance – which are two factors in the development of diabetes. Published in the British Journal of Nutrition, I find this article extremely fascinating because
these scientists conducted two studies at the same time and uncovered some profound data.

The first test evaluated how healthy Wistar rats responded to 3 weeks of a sucrose-rich diet (SRD) in which chia seeds made up theprimary dietary source of fats.
The second test took healthy rats and fed them a SRD for 3 months so that they developed dyslipidemia and insulin resistance. Then, they fed these newly diseased rats SRD + chia seeds for an additional 2 months.
The results were astounding:

During the first examination, eating chia seeds completely prevented the onset of dyslipidemia and insulin resistance. In fact, the blood levels in these rats didn’t change at all in spite of having 65% of their diet comprised of sugar for 3 weeks!
During the second examination, after the dyslipidemic and diabetic rats were fed chia seeds + SRD for two months, they completely recovered from their conditions. The researchers also discovered that the dietary addition of chia seeds also reduced visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!
In a nutshell, chia seeds was proven to halt diabetes and reverse it!

5. Boost Your Energy & Metabolism
A recent study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the sugar.

In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.  Their runners time were matched and the half-chia group consumed far less sugar.

By adding a serving of chia seeds a day you can help boost your metabolism and burn belly fat as well! Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!

6. Stronger Bones
Just one ounce of chia seeds has 18% of the recommended daily amount of calcium.

Calcium is fundamental in bone health and helps maintain bone strength and mass. Chia also contains boron which is another essential nutrient for bone health.

Boron helps metabolize calcium, magnesium, manganese, and phosphorus for healthy growth of bones and muscles. 

7. Build Muscle & Lose Weight
Chia seeds also rank among the top plant based sources of protein.  This is another reason this super seed is great to consume for those trying to put on lean muscle, burn fat, and balance blood sugar levels.

Chia seeds pack a powerful antioxidant punch to help replace some of those nutrients lost when exercising. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

One of the characteristics that make chia so unique is that it can absorb up to 10X its own weight in water.  Because of this, chia seeds can prolong hydration and improve nutrient absorption of electrolytes.  This also slows digestion and keeps you feeling fuller longer reducing sugar cravings.

And because chia seeds are also high in zinc, they help your body increase leptin. Leptin is a key hormone that regulates your bodies appetite, how your body spends energy and regulates how your energy levels! It also improves stamina and endurance, making chia a great source of nutrition if you are looking to get in shape.

Benefits of Eating Chia Seeds During Pregnancy
These tiny seeds pack such a nutritional punch that expectant mothers should also consider incorporating them into their diet. Pregnancy can deplete your body of important nutrients and eating chia seeds can help replace those lost nutrients while providing a much needed energy boost. Chia seeds are easy to incorporate into your daily routine and benefit not only the mother’s health, but the baby’s development as well.

Here are the top chia benefits for pregnancy:

Great Source of Omega-3
Omega-3 fatty acids are essential for a baby’s brain development. Most people choose to meet their daily requirement by consuming salmon or fish oil supplements. The mercury content in fish tends to make most pregnant women skeptical, so chia is a great alternative. For such a tiny seed, chia is quite high in omega-3 fatty acids. Typically nuts and seeds with a high fat content have a short shelf life before they turn rancid, but chia seeds are so rich in antioxidants they can be kept in storage for up to four years without deterioration.

Replenish Lost Nutrients
Pregnancy is very taxing on the body. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

During the final three months of pregnancy, it’s important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk. An added bonus — they also contain boron, another critical mineral for bone health.

Iron is essential to develop the red blood cells that transport oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.

According to a study by Natural Standard Research Collaboration, Chia seeds have shown possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects.

Slows Sugar Absorption
High blood sugar makes for a risky pregnancy. It’s been linked to complications such as high birth weight, increase chance of C-section deliveries and preeclampsia. When consumed, chia seeds create a gelatin-like substance in the stomach. This slows digestion and keeps blood sugar levels stable.

Energy Booster
In addition to slowing sugar absorption, chia also slows down the process of converting sugars and carbohydrates from the seeds into energy. This slow-burning process, in combination with the high protein content, leads to a sustained energy boost.

Incorporating Chia in Your Diet
Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor and are a great addition to your morning quinoa porridge, or tossed on a salad. They can absorb up to ten times their weight in water so they are a great way to thicken up soups or a smoothie.

However you choose to incorporate them in your diet, it’s best to do it gradually. Chia is high in fiber so start out with a small amount and be sure to drink plenty of water. The recommended daily serving is 1 – 2 tablespoons of dry seeds, start out slow and give your body time to adjust to the increased fiber intake. Make sure to choose an organic brand.

Chia Seeds Side Effects
Chia is POSSIBLY SAFE when taken by mouth for up to 12 weeks and when applied to the skin for up to 8 weeks. Not enough is known about the safety of using it for a longer period of time.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Not enough is known about the use of chia during pregnancy and breast-feeding. Stay on the safe side and avoid use.

High triglycerides: Blood contains several types of fat, including cholesterol and triglycerides. Triglyceride levels are too high in some people. Eating some types of chia can make them even higher. If you have high triglycerides, stick with using a specific variety of chia called Salba. Salba does not significantly increase triglyceride levels.

Prostate cancer: Chia contains a lot of alpha-linolenic acid. Some research suggests that large amounts of alpha-linolenic acid in the diet might increase the chance of getting prostate cancer. If you have prostate cancer or have a high risk of getting it, avoid eating large amounts of chia.