Despite the tiny size, black chia seeds are packed with many essential nutrients. Highly rich in protein, calcium, antioxidants, iron, omega-3 fatty acids, and fiber makes them a good addition to a well-balanced diet.
These edible seeds have a nutty flavor and you can take with your delicious morning smoothie or breakfast cereal. A spoonful of black chia seeds is enough to nourish all the vital nutrients in the body.
These nutrients provide several health benefits which we are discussing in this article. Keep reading it to know further.
Health Benefits Of Black Chia Seeds You Should Know
Black Chia Seeds Helps With Weight Loss
Consuming food rich in fiber and protein leads to a fast loss of body fat. Fibers found in black chia seeds make the stomach full, as they extend after absorbing a huge amount of water from the body. Thus, preventing frequent and excessive cravings. These nutrients can soak water upto 12 times of their weight.
On the other hand, the seeds are also a great source of protein, an another aid for reducing your appetite. Do consider adding black chia seeds to your morning meal, making a healthy lifestyle and losing excess weight.
Black Chia Seeds Improves Digestive Health
In 28 gms of black chia seeds, about 11 gms of fibers are served, allowing you to get the proper required quantity of this nutrient. Highly rich in dietary fibers, these nutritional seeds have a positive effect on bowel movements by making the stools smooth.
The most important and interesting fact about this superfood is that after consuming the seeds, they produce the substance, “gelatin”. The soluble fiber helps to form this substance which improves digestive health by boosting the growth of prebiotics in the gut.
Black Chia Seeds Enhances Heart Health
The dietary fibers present in the black chia seeds have the ability to relieve inflammation and reduce cholesterol levels. Inflammation is responsible for putting pressure on the blood vessels, causing heart disorders.
The high content of omega-3 fatty acids and polyunsaturated fats in these nutritive seeds also enhance heart health. Both healthy nutrients play a major role to reduce high blood pressure, lower bad cholesterol levels, and prevent inflammation. Being highly rich in omega-3s, this superfood is a good alternative for fish(the greatest source of omega-3s) for vegans and vegetarians.
Black Chia Seeds Maintains Blood Sugar Levels
As we know, black chia seeds are highly rich in protein which makes them an ideal superfood for maintaining blood sugar levels. When you consume these nutritive seeds, the body does not have to boost the amount of sugar content in blood to properly digest them. On the other hand, the pancreas also does not have to increase the insulin production. Therefore, when you intake food rich in high fibers, it balances the blood sugar level.
In addition, black chia seeds have satisfying properties(feeling of being full for long hours). By consuming them, you can control your in-between snacking, which also plays a major role in maintaining blood sugar levels.
Black Chia Seeds Betters Bone Health
As we age, maintaining bone health is very vital. You can add black chia seeds to your daily eating plans as they are very useful in promoting healthy and strong bones. These amazing superfoods consist of calcium, magnesium, protein, and phosphorus, essential for the proper growth of muscles and bones.
Besides this, chia seeds also contain “boron”, another necessary nutrient for strong bones. Boron helps the body to use calcium efficiently. In addition, it treats osteoporosis by promoting minerals( magnesium, manganese, and phosphorus) and vitamins vital for healthy bone formation.
A single spoonful serving of black chia seeds is about 18% of the body’s daily requirement of calcium. When you consume it with your morning meal, it boosts the strength and mass of the bones.
Black Chia Seeds Enhances Dental Health
The essential nutrients such as vitamin A, zinc, calcium, and phosphorus are very good for dental health. Rich in calcium, black chia seeds strengthen the rigid outer cover of the tooth called enamel(protects the teeth from cavities and decay). The more the amount of calcium in the body, the more strong and flexible the teeth become.
On the other hand, zinc prevents tartar, an accumulation of minerals and plaque from the saliva that easily gets stuck on teeth. Tartar coats the outer covering of the teeth and overspreads below the gumline, causing gum diseases. In addition, the antibacterial properties of zinc are helpful for preventing the growth of germs that are responsible for bad breath.
Besides this, phosphorus is a teeth’s natural protectant which rebuilds enamel. Additionally, it supports the calcium for producing hydroxyapatite, a major structural element of tooth and bone. Vitamin A keeps the smooth flow of saliva, a teeth cleaner that protects from the damaging acids, and prevents mouth dryness.
Black Chia Seeds Builds Muscles
Protein is one of the essential nutrients required by the body to build muscles. Luckily, chia seeds are wonderful sources of protein. The amino acids present in them are the building block of the cells which helps in repairing and boosting the growth of new muscle fibers.
Leucine is considered the important branched-chain amino acid (BCAA) for building muscle mass. If you are vegetarian or vegan and want lean muscles, then include the black chia seeds and plant based protein powder in your smoothie. Among the protein powder, pea powder is very effective. This organic superfood has all the essential amino acids, useful for protein synthesis. The results of which are increased muscle strength.
Black Chia Seeds Boosts Energy
The black chia seeds are called the “fuel superfoods”. Packed with vitamins B, iron, magnesium, and zinc- all these nutrients are beneficial for boosting metabolism and energy. These seeds fight off dehydration, prevent joint inflammation, and speed up post-workout recovery.
You can add one teaspoon of chia seeds to your morning well-balanced diet and speed up the metabolic rate and decrease the fat as well.
Black Chia Seeds Strengthens Immune System
Being rich in omega-3 fatty acids, black chia seeds improves the functions of the immune system. These nutrients promote the growth of macrophages to boost natural immunity to ingest and engulf toxic bacteria and harmful organisms. They increase the phagocytic action of macrophages that benefits the body to throw out pathogens and damaged cells.
Moreover, omega-3s set down in the cell walls of White Blood Cells, increasing their flexibility to migrate fast to all body parts where they’re required.
If you’re unable to get sufficient omega-3s, adding chia seeds and nutritional yeast in your diet can be very helpful in strengthening the immune system. This healthy nutritional yeast consists of beta-glucan which is a natural immune strengthening agent and fights off bacterial infections.
In addition, the beta-glucan also plays a significant role in intestinal fermentation, increasing the concentration of short-chain fatty acid in the colon. As a result, it lowers the bad cholesterol levels.
Summing Up
Black chia seeds have multiple health benefits, ranging from maintaining blood sugar levels, strengthening immune system, building muscles, and reducing excess weight to boosting energy. These superfoods are also beneficial for dental, heart, digestive, and bone health.
Add these amazing seeds to your smoothies, juices, shakes, or any of your favorite dishes. Start including them in your daily meals and reap their benefits within the months.