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8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Even if you’re not familiar with chia seeds (Salvia hispanica L), you might remember Chia Pets from years ago which sprouted vibrant green grass from terracotta pots shaped like whimsical characters. That’s right, your Chia Pet’s hair grew from chia seeds, which are now touted for their numerous health benefits. 

Long before Chia Pets became popular gifts, the indigenous South American communities in which chia originated used the tiny seeds for everything from a staple in their diets to medicine. Today, these nutrient-dense seeds are soluble when moistened, making them perfect for replacing eggs in baking. They also make great additions to smoothies and yogurts and are sprinkled into salads, soups, and sauces.

Rich in healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium, chia seeds pack a delicious, nutritious punch. Read on to find out what makes chia seeds so good for you.

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1. They help strengthen the immune system

Chia seeds have notably high antioxidant vitamin content. Antioxidants are essential because they help prevent and stop damage to our cells. While it’s known that antioxidants are essential for good health, experts aren’t sure exactly which and at what dosage our bodies need certain antioxidant vitamins.

2. They keep you feeling full and suppress appetite

Not only do all bodies need protein to function, meals high in protein are known to help hungry bellies feel full and reduce cravings between meals. Fiber has similar health benefits while also helping your digestive system properly cleanse itself. Because chias are rich in both protein and fiber, they can give many dishes a healthy, satisfying boost.

3. They contain a long list of essential vitamins and minerals

The benefits of chia seeds include healthy levels of calcium, manganese, magnesium, and phosphorous, among other important nutrients. In fact, a serving of chia seeds actually contains more calcium than many dairy products by weight.

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4. They are bursting with healthy fats

Not all fats were created equal — and some of the healthiest fats are omega 3 fatty acids, which have both anti-inflammatory and antioxidant properties and which have been linked to a lowered risk of cancer due to protection from free radical damage. Chia seeds are a good source of these important fatty acids, containing around 5gms in a mere 1-ounce serving.

5. They are easy to digest

Are digestive problems an issue? Don’t worry! Chia seeds are easy on your digestive tract because they are extremely soluble in water. Chia seeds and soak up 10-12 times their own weight in water and form a gel-like substance that is easy for the body to break down. As a matter of fact, Chia seeds actually improve your gastrointestinal tract because they feed the healthy bacteria in your gut that are so important to digestion and overall health.

6. They support heart health

Heart disease is still the number one killer of Americans — which is why heart health is something that so many people worry about. A diet which includes chia seeds can help to prevent cardiac disease through such things as lowering bad LDL cholesterol, raising the health HDL cholesterol and also bringing down levels of triglycerides in the blood.

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7. They contribute to weight loss plans

Although just adding chia seeds to your diet won’t help lose weight, if this addition is made to a lifestyle based on a healthy diet and regular exercise, it can make a difference in achieving a healthy body weight. This is partly because although it is low in calories (around 137 per ounce), it is also nutrient dense and packed with fiber, protein, healthy fat and plethora of vitamins and minerals.

8. Chia seeds Improve the health of people with type 2 diabetes

Type 2 diabetes has been called an epidemic in the United States because of the rising numbers of diabetics. However, studies have found that adding chia seeds to the diet can help to improve certain parameters that diabetics struggle with, including insulin resistance (or the inability of the body to use insulin to help transport sugars from the bloodstream to cells throughout the body which use it for energy).

The infographic below gives you a breakdown of the nutrients in a single serving of chia seeds.

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    Brian Wu

    Health Writer, Author

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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