8 Benefits of Chia Seeds for Health Along with the Right Way to Process Them

Kapanlagi.com - Currently, chia seeds have become a topic of conversation among organic food lovers. Its shape, which is almost similar to basil seeds, sometimes confuses many people. Nevertheless, the benefits of chia seeds are not inferior to basil seeds.

Chia seeds are one type of small grains that come from the Salvia hispanica L plant. This plant grows in Mexico and South America. However, chia seeds have now entered Indonesia and become one of the favorite organic foods.

Chia seeds are believed to have several health benefits, and one of them is helping to lose weight. However, besides that, there are many other benefits of chia seeds for health. What are these benefits? Let's check them out KLovers, as reported from various sources.

1. Chia Seed Content

Illustration (credit: Freepik)

Before knowing the benefits of chia seeds, it's good for you to know some extraordinary content of these small grains. And here are some contents of chia seeds:

Carbohydrates
Protein
Water
Fiber
Omega 3 fatty acids
Omega 6 fatty acids
Vitamin A
Vitamin B
Calcium
Manganese
Phosphorus
Selenium
Potassium
Zinc
Iron
Magnesium
Copper
Chlorogenic acid
Caffeic acid
Quercetin
Kaempferol

With so many contents of chia seeds, it's no wonder that this type of grain is so popular and has many benefits for the body's health.

2. Weight Loss

The first benefit of chia seeds is that it can help in weight loss. This first benefit is indeed very popular, and many use chia seeds as one of the foods that can effectively reduce weight. This is because of the high fiber content in chia seeds.

By consuming high fiber, it can make the stomach feel full for a longer time. Not only that, the protein content in chia seeds is also believed to reduce the desire to eat. Research shows that obese individuals who regularly consume chia seeds for 6 months will experience a weight loss of around 2 kg.

However, for the success of this diet, you should not only consume chia seeds, KLovers. You should consume chia seeds along with other healthy foods. Also, don't forget to exercise regularly.

3. Maintaining Heart Health

Illustration (credit: Freepik)

The second benefit of chia seeds is that they can maintain heart health in your body. The heart is one of the vital organs that is very important for overall health, so maintaining heart health becomes your top priority.

In maintaining heart health, you can use the benefits of chia seeds. The high content of protein, fiber, antioxidants, and good fats apparently also has a positive impact on your heart health, KLovers.

As reported by liputan6.com in a study, consuming chia seeds can protect the heart from hardening of blood vessels and heart disease. In addition, the fiber content and omega-3 fatty acids help reduce the risk of heart disease.

4. Good for Bone Health

Not only does it provide heart health, but chia seeds are also very good for providing bone health and nutrition, KLovers. This is because the protein and minerals in chia seeds, such as calcium, manganese, magnesium, and phosphorus, are good for supporting bone health and preventing osteoporosis.

By consuming chia seeds regularly, it is believed to be an effective way to improve calcium intake for bones and teeth. You can consume chia seeds regularly and in the right amount to get maximum results.

5. Good for Diabetes Patients

Illustration (credit: Freepik)

Diabetes is indeed one of the most dangerous diseases for the body. This is because diabetes patients must pay attention to their diet in order to not increase blood sugar levels in the body. However, you can consume chia seeds if you are a diabetes patient, especially type 2.

Several studies have shown a link between consuming chia seeds and a decrease in the risk of type 2 diabetes. The results of these studies show that chia seeds can prevent spikes in blood sugar levels in the body. This effect is believed to be related to the nutritional content in chia seeds that can help maintain stable blood sugar levels.

6. Managing Digestive Problems

Not only can chia seeds help with various serious problems, but they can also help with digestive problems, KLovers. This is because the fiber content in chia seeds can help with digestive problems and constipation.

Not only that, chia seeds are also a very good food for diverticulosis patients. Diverticulosis is a condition where small pouches swell in the digestive tract. This condition usually occurs in people over 40 years old. Therefore, by consuming chia seeds, it can facilitate bowel movements and prevent constipation.

7. Reducing Inflammation

Illustration (credit: Freepik)

Inflammation is the body's normal response to infection or injury. Red and swollen skin is an example when you experience inflammation. Although inflammation helps the body heal and fight bacteria, viruses, and others, sometimes inflammation can cause damage to the body.

Inflammation often does not show signs, but can be assessed by measuring inflammatory markers in the blood. But don't worry, KLovers, it turns out you can overcome inflammation problems by using chia seeds. In a 3-month study, in 20 people with diabetes, it was shown that consuming 37 grams of chia seeds every day can reduce the inflammatory marker hs-CRP by 40%.

8. Fighting Cancer Growth

Having various types of antioxidants that are good for the body, makes another benefit of chia seeds, which is able to fight bone growth very well. Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is good for overall health.

In a study, researchers found that the compound alpha-linolenic acid (ALA) in chia seeds can fight cancer cells without damaging normal healthy cells in the body. However, further research is still needed to determine the deeper implications of ALA on other types of cancer.

9. Overcoming Skin Problems

Illustration (credit: Freepik)

And the last benefit of chia seeds is that they can overcome various skin problems. Although not yet very popular, chia seeds are often used as a face mask. This is because many believe that chia seeds can solve various problems such as acne and acne scars.

The main advantage of chia seed masks for acne-prone skin is the effective omega 3 fatty acids that work as anti-inflammatories. In addition, chia seeds are also rich in antioxidants that can fight free radical production, damaging cells and contributing to aging and diseases such as cancer.

10. How to Process It

To obtain the benefits of chia seeds, you can process them in several ways. Here are some practical ways to consume and use chia seeds.

- The first method is to make chia seeds into a healthy drink. You can mix them into juice or smoothies.

- Besides beverages, you can also mix chia seeds into foods such as pudding, jelly, yogurt, and oats. These foods are perfect for a healthy breakfast.

- The last method is to use chia seeds as an organic face mask. It's easy, you just need to mix 3 tablespoons of chia seeds with yogurt or honey and blend until smooth. Apply it to your face and leave it on for about 15 minutes. Then rinse it off.

Those are the 8 benefits of chia seeds for body health and how to process them. Not only can they help with weight loss, but chia seeds can also overcome various serious illnesses and improve facial beauty.

(kpl/dhm)