Linda Hasibuan, CNBC Indonesia
Lifestyle
Tuesday, 08/08/2023 16:50 WIB
Photo: chia seed (Is Pexels)
Jakarta, CNBC Indonesia – Chia seed has a myriad of nutrients that are good for the health of the body. This food is a type of grain that is often mixed into drinks and puddings.
Chia seed is known to be effective in helping you lose weight, maintain blood sugar levels, and reduce the risk of certain diseases.
Here are 6 health benefits of chia seeds according to science Healthline.
1. Highly nutritious
Chia seed is the seed of the Salvia hispanica plant which is believed to have originated from Central America.
Chia seed contains lots of good fats, including omega 3 fatty acids. 75% of the total fat in chia seeds contains omega 3 alpha linoleic acid or ALA.
Historically, the Aztec and Mayan civilizations used the seeds in their food, as well as for medicinal, religious ritual and cosmetic purposes.
2. Contains antioxidants
Chia seed is also an excellent source of antioxidants.
Antioxidants not only protect the sensitive fats in chia seeds from going rancid, they also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they accumulate in your body.
Specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All of those antioxidants have a protective effect on your heart and liver, as well as anticancer properties.
For example, chlorogenic acid can help lower blood pressure, while caffeic acid has anti-inflammatory effects.
3. Lose weight
The fiber and protein in chia seeds can benefit those trying to lose weight.
One ounce (28 grams) of chia seeds contains nearly 10 grams of dietary fiber. That means chia seed contains 35% fiber by weight.
Several studies have shown that consuming fiber can play a role in preventing overweight and obesity. In addition, fiber can also help you feel full longer.
One study in 24 participants found that eating 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds mixed with yogurt for breakfast increased satiety and reduced food intake in the short term compared to eating chia-free yogurt.
Even so, further research examining the effectiveness of chia seeds for weight loss is still needed.
While adding chia seeds to your diet is unlikely to automatically lead to weight loss, they can be a useful addition to a balanced and nutritious diet if you’re trying to lose weight.
4. Reducing the risk of heart disease
Given that chia seeds are high in fiber and omega-3, consuming them can reduce the risk of heart disease.
Soluble fiber, the type found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce the risk of heart disease.
Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to a reduced risk of heart disease.
Several studies in rats suggest that chia seeds may lower certain risk factors for heart disease, including high triglycerides and levels of oxidative stress.
Several human studies have found that chia seed supplementation significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease.
5. Maintain bone health
Chia seeds are rich in several nutrients that are important for bone health, such as calcium, phosphorus and magnesium. Many studies show that getting enough of this nutrient is important for maintaining good bone mineral density, an indicator of bone strength.
Additionally, the ALA in chia seeds may play a role in bone health. Observational studies find that consuming this nutrient may also be associated with increased bone mineral density. Therefore, eating chia seeds regularly can help keep your bones strong.
6. Lower blood sugar levels
Eating chia seeds may help with blood sugar regulation, due to their fiber content and other beneficial compounds.
Animal studies have found that chia seed can improve insulin sensitivity, which can help stabilize blood sugar levels after eating.
Human studies are rare, but some past studies have shown promising results.
Specifically, research from 2010 and 2013 showed that eating bread containing chia seeds helped lower post-meal rise in blood sugar among healthy adults, compared to eating bread without chia seeds.
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