{"id":1922660,"date":"2023-05-02T08:43:12","date_gmt":"2023-05-02T12:43:12","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/all-the-major-health-benefits-of-chia-seeds-may-surprise-you\/"},"modified":"2023-05-02T08:51:56","modified_gmt":"2023-05-02T12:51:56","slug":"all-the-major-health-benefits-of-chia-seeds-may-surprise-you","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/all-the-major-health-benefits-of-chia-seeds-may-surprise-you\/","title":{"rendered":"All the Major Health Benefits of Chia Seeds May Surprise You"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">22<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fall-the-major-health-benefits-of-chia-seeds-may-surprise-you%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1922660&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><h2>Discover the Superfood Status of Chia Seeds<\/h2>\n<p>Remember the catchy tune of ch-ch-ch-chia from the television commercials hawking a fuzzy green clay pet? What caused the terracotta puppy to sprout green? A sloppy paste of wet chia seeds. But now, these tiny chia seeds have reached superfood status, packing a serious nutritional punch. Read on to find out about chia seeds\u2019 benefits and why you would be wise to sprinkle more into your life.<\/p>\n<h3>Chia Seeds\u2019 Origin<\/h3>\n<p>Chia is a small, subtlety flavored seed that comes from an annual herbaceous plant, Salvia hispanica L., a member of the mint family native to Mexico and Central America. Once a food prized by the ancient Aztec armies, chia was cultivated by Mesopotamian cultures, but then essentially disappeared for centuries until the middle of the 20th century, when it was \u2018rediscovered.\u2019<\/p>\n<h3>The Health Benefits of Chia Seeds<\/h3>\n<p>Don\u2019t let their small stature fool you: chia seeds have a large nutritional impact. In fact, a 1-ounce serving (about 2 1\/2 tablespoons) of chia seeds contains:<\/p>\n<ul>\n<li>138 calories<\/li>\n<li>5 g protein<\/li>\n<li>9 g fat<\/li>\n<li>1 g saturated fat<\/li>\n<li>5 g omega-3 fat<\/li>\n<li>12 g carbs<\/li>\n<li>10 g fiber<\/li>\n<\/ul>\n<p>\u201cChia seeds are a convenient and nutrient-dense food that can help runners meet their nutritional needs,\u201d says Dana Norris, M.S., R.D., C.S.S.D, dietitian of Eleat Sports Nutrition. \u201cThat\u2019s because they provide protein, omega-3 fatty acids, fiber, and many other nutrients like magnesium, calcium, phosphorus, and potassium.\u201d<\/p>\n<p>Here, what you\u2019ll gain from eating chia seeds:<\/p>\n<h3>1. Mega-healthy fat<\/h3>\n<p>Some people still consider high-fat foods like chia as the enemy, but they\u2019re our allies in health when they possess the right types of fat. Only about 11% of the fat present in chia seed is saturated, with the rest being health-benefiting monounsaturated and polyunsaturated.<\/p>\n<p>In the case of chia, the most notable polyunsaturated fat is <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/guys-dont-use-fish-oil-formulated-for-women\/\" title=\"Guys, Don\u2019t Use Fish Oil Formulated for Women\">alpha-linolenic acid<\/a> (ALA), a type of omega-3 fatty acid that is deemed essential and therefore must be obtained from the diet. An analysis of data from 41 studies that was published in the journal BMJ linked a high intake of alpha-linolenic acid to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/transgender-endocrinologist-warns-study-hides-dangers-of-high-dose-testosterone-in-females\/\" title=\"Transgender: Endocrinologist Warns Study Hides Dangers of High Dose Testosterone in Females\">coronary heart disease<\/a>, compared with lower consumption levels.<\/p>\n<p>Other research has also suggested that this plant-based omega-3 fat can be protective against developing heart disease. Mechanisms aren\u2019t yet fully known, but it might be that this fat helps lower inflammation in the body.<\/p>\n<p>The omega-3 content of chia could also be one reason why some research suggests that consuming it daily could help drive down blood pressure numbers. But this benefit has only been demonstrated in those with existing hypertension and may not occur in healthy runners who don\u2019t have troubling blood pressure levels.<\/p>\n<p>Also beneficial: Chia seeds provide a 3-to-1 ratio of omega-3 to omega-6 fatty acid. \u201cThe standard American diet tends to be much higher in omega-6s than omega-3s, which can increase inflammation,\u201d notes Norris. \u201cSo eating these seeds is a great way to consume more omega-3s and help improve this fat ratio in your diet.\u201d<\/p>\n<h3>2. Filling fiber<\/h3>\n<p>A mere tablespoon serving of chia seeds delivers about 4 grams of fiber. That is significant considering that many people struggle to reach their <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/all-the-major-health-benefits-of-chia-seeds-may-surprise-you\/\" title=\"All the Major Health Benefits of Chia Seeds May Surprise You\">daily quota\u2014men typically require<\/a> about 38 grams of fiber, while women should aim for 25 grams. \u201cSo a daily serving or two of chia can make it a lot easier for runners to get enough fiber for better health,\u201d Norris says.<\/p>\n<p>The findings of a study published in the journal The Lancet suggests that high-fiber eaters (those who consume at least 25 grams a day) have a 15% to 30% lower risk of heart attack, stroke, type 2 diabetes, colorectal cancer, and cardiovascular-related death compared to people who eat much less fiber.<\/p>\n<p>\u201cDietary fiber helps to regulate the digestive system, feeds the good bacteria in the gut, promotes satiety (the feeling of fullness), positively impacts cholesterol levels, and helps manage energy levels throughout the day,\u201d Norris tells Runners World.<\/p>\n<p>A good portion of the fiber in chia hails from the soluble form of this carbohydrate. When exposed to liquids in your digestive tract, this soluble fiber forms a gelatinous coating that can slow down the digestion of your meals and snacks. There are a few benefits of this: For starters, this helps bulk up your stool and guard against constipation and diarrhea. It can also help you better manage blood sugar levels, which can make your energy more stable and lower the risk for certain metabolic conditions, like type 2 diabetes.<\/p>\n<p>Slower digestion may also improve satiety to help with overall calorie intake regulation. In the best-selling book Born to Run, author Christopher McDougall reported that the Tarahumara indigenous group in Mexico, who are known for their world-class running endurance, often consume a chia drink before endless runs to help quell hunger. Just keep in mind, it\u2019s probably not a good idea not to experiment with consuming chia before an important run in case this fiber causes you gastro problems.<\/p>\n<h3>3. Bone-building micronutrients<\/h3>\n<p>With about 15% of the daily need for calcium in a 2-tablespoon serving, chia seeds are a viable non-dairy source of calcium. \u201cChia seeds can be a helpful way for athletes to increase their calcium intake, especially if they do not consume dairy products,\u201d says Norris. She adds that magnesium and phosphorus are two other micronutrients in chia that also work to improve bone health.<\/p>\n<p>Additionally, you get iron in chia seeds, a mineral necessary for helping transport oxygen to your working muscles, and, in turn, something that is vital for maintaining peak performance. Though the form of iron in chia and other <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/obama-birthday-bash-will-serve-meatless-menu\/\" title=\"Obama Birthday Bash Will Serve Meatless Menu\">plant-based foods<\/a> is not as well absorbed as that in meats, you can help partially remedy this by consuming the seeds with a source of vitamin C, such as berries, which improves absorption rates.<\/p>\n<p>There is also a healthy amount of manganese in chia, which the National Institutes of Health says is involved in protein and carbohydrate metabolism and proper immune system functioning.<\/p>\n<h3>4. Disease-fighting antioxidants<\/h3>\n<p>Nutrition analysis has revealed that chia seeds deliver a range of useful antioxidants including caffeic acid, rosmarinic acid, myricetin, and quercetin. Antioxidants are compounds that roam the body looking for cell-damaging free radicals to knock out. And in doing so, are thought to help reduce the risk for a number of chronic diseases, including cancer. But we don\u2019t yet have any data to link specific antioxidants in chia seeds with disease prevention.<\/p>\n<p>But there\u2019s still an important benefit to these chia-backed compounds. \u201cThe antioxidants in chia seeds benefit muscle recovery as they help reduce inflammation in the body, which can be caused by strenuous exercise,\u201d adds Norris.<\/p>\n<h3>5. A surprising amount of protein<\/h3>\n<p>As more people pivot to <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/eating-habits-people-with-healthy-cholesterol-swear-by\/\" title=\"Eating Habits People With Healthy Cholesterol Swear By\">plant-based proteins<\/a>, it<\/p>\n","protected":false},"excerpt":{"rendered":"<p>focused on the novelty of growing our own chia pets. But did you know that chia seeds are actually a superfood packed with nutrients? It&#8217;s true! And while we may have once only associated them with quirky home decor, chia seeds are now a popular addition to smoothies, salads, and even baked goods. So next time you hear that familiar ch-ch-ch-chia jingle, remember that those little seeds can do more than just sprout a cute little critter &#8211; they can also give your body a healthy boost!<\/p>\n","protected":false},"author":1,"featured_media":2181704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/img-s-msn-com.akamaized.net\/tenant\/amp\/entityid\/AAZy2ZA.img?h=630&amp;w=1200&amp;m=6&amp;q=60&amp;o=t&amp;l=f&amp;f=jpg","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[4848,25577,4964,3752,25578,14728],"class_list":["post-1922660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","tag-benefits","tag-chia","tag-health","tag-major","tag-seeds","tag-surprise"],"fifu_image_url":"https:\/\/img-s-msn-com.akamaized.net\/tenant\/amp\/entityid\/AAZy2ZA.img?h=630&amp;w=1200&amp;m=6&amp;q=60&amp;o=t&amp;l=f&amp;f=jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1922660","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1922660"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1922660\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2181704"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1922660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1922660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1922660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}