When you hear the word “Chia,” you probably think of those tiny black seeds that sprout on top of a bowl of guacamole. But what if I told you that chia seeds in Australia are actually highly nutritious, with lots of health benefits? Chia seeds can help lower blood pressure and cholesterol levels, aid in weight loss efforts (and even treat diabetes), prevent cancer and heart disease…the list goes on! If you’re looking for an easy way to incorporate these little guys into your diet, check out these recipes below:
Lower blood pressure
Chia seeds are also known for their high fiber content. Fiber is a type of carbohydrate that helps regulate blood sugar levels and lower cholesterol. According to the National Institutes of Health, the average American only gets about 15 grams of fiber each day. The recommended daily amount is 25 grams for women and 38 grams for men, so chia seeds can help you get closer to your goal. Furthermore, chia seeds contain high levels of omega-3 fatty acids—the “good fats” that can reduce inflammation in your body. Studies suggest that these nutrients can help manage high blood pressure as well as prevent heart disease by reducing triglyceride levels (a form of fat found in the blood).
Weight loss benefits
What’s more, Chia seeds in Australia can help you lose weight. They’re an excellent source of fiber and protein that will help you feel fuller for longer, which means you won’t be as hungry and may end up eating less overall. In addition, chia seeds are high in omega-3 fatty acids (a type of fat found in fish that helps reduce inflammation), so they are also good for your heart health. In one study published in the journal Nutrients, researchers found that adding two tablespoons of chia seeds to breakfast reduced food cravings by half after just six weeks. In another study conducted at Rutgers University, participants who ate an ounce (28 grams) of chia seeds every day lost more than twice as much weight as those who did not eat them—and they didn’t even change their diet or exercise habits!
Heart disease prevention
Chia seeds are a rich source of omega-3 fatty acids, which help reduce inflammation in the body. Omega-3 fatty acids also help to lower blood pressure and cholesterol levels. A study published in the Journal of Nutritional Biochemistry found that chia seeds may be an effective tool for preventing heart disease due to their high antioxidant content and ability to lower LDL cholesterol. Diabetes prevention and treatment Chia seeds are also a great source of fiber, which can help regulate blood sugar levels. So if you’re living with diabetes or trying to prevent it, chia seeds can be an important part of your diet. You’ll get even more health benefits from chia seeds if you make the switch from refined carbohydrates (like white rice) to whole grains like quinoa and oat groats (that’s the most nutrient-dense part of oats). Whole grains provide more fiber than refined ones do, so they’ll keep your blood glucose levels lower longer—and they have other healthy compounds that may protect against heart disease and cancer as well. So whether you’re managing diabetes or just looking for ways to improve your overall health and lose weight, try adding chia seeds into your diet! You should see results in no time!
Cancer prevention and treatment
You can also use chia seeds to combat cancer. Research in the United States and China has shown that chia seeds have anti-cancer properties, including inhibiting the growth of breast cancer cells and slowing down the spread of prostate cancer cells.
Increased fiber intake
One of the most important health benefits of chia seeds is their high fiber content, which can help lower your cholesterol, blood sugar levels, and blood pressure. They also aid weight loss by making you feel full for longer after eating—so you won’t be tempted to snack on unhealthy foods between meals. Fiber also helps prevent constipation because it acts as a bulking agent in the intestines to help push material through more quickly.
Highly nutritious
Chia seeds are an amazing source of nutrients. They are high in fiber, omega-3 fatty acids, protein and antioxidants. Chia seeds contain all essential amino acids which makes them a complete protein source and they also contain calcium, iron, and magnesium. Chia seeds contain more than 20% dietary fiber on a dry weight basis (source). Fiber helps your digestive system function optimally by reducing hunger cravings and improving regularity. These tiny little nutritional powerhouses also have more calcium than milk (source) which makes them great for strong bones!
Conclusion
Chia seeds are a great addition to any diet and make it easy for you to get your daily nutrients. With all of these benefits, there’s no reason why you should be without them! So go ahead and make sure that they’re included in your next meal plan or grocery shopping list; I promise they won’t disappoint.
