Benefits of chia seeds

 Health Benefits of Chia Seeds

Chia seeds may be small, but they are incredibly rich in nutrients. A staple in the ancient Aztec and Maya diet, these seeds have been touted for centuries for their health benefits.

The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds can improve heart health, support strong bones and improve blood sugar management.

What's more, it is versatile and you can use it in many recipes. As I like to drink them mix them with liquid and sprinkle chia seed on top of the fruit salad.

Here are health benefits of chia seeds, backed by science.

1. Rich in nutritions

Chia seeds are the tiny black or white seeds of the Salvia hispanica L. plant. It might be native to Central America.

Historically, the Aztec and Mayan civilizations used seeds in their food, medicinal, religious rituals, and cosmetics purposes. But now, people all over the world enjoy chia seeds as a nutritious food.

Chia seeds are highly nutritious, modern science showed that it is really rich in nutrition. Just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains:

• Calories: 138
• Protein: 4.7 grams
• Fat: 4.7 grams
• Alpha-linoleic acid (ALA): 5 grams
• Carbohydrates: 11.9 g
• Fiber: 9.8 grams
• Calcium: 14% of the Daily Value (DV)
• Iron: 12% of DV
• Magnesium: 23% of the DV
• Phosphorus: 20% of DV
• Zinc: 12% of DV
• Vitamin B1 (Thiamine): 15% of DV
• Vitamin B3 (niacin): 16% of the DV

This nutritional profile is particularly impressive considering that it's only about two tablespoons per serving.

Compendium

Their size may be tiny but chia seeds are highly nutritious. They are packed with fiber, protein, omega-3 fatty acids, and various micronutrients.

2. Loaded with antioxidants

Chia seeds are an excellent source of antioxidants.

Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds when they build up in your body.

For example, free radical damage contributes to aging and diseases such as cancer.

Specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All of these may have protective effects on your heart and liver, as well as anti-cancer properties.

For example, chlorogenic acid can help lower blood pressure, while caffeic acid has anti-inflammatory effects.

Compendium

Chia seeds are rich in antioxidants. Antioxidants help protect the delicate fats in the seeds while also benefiting human health.

3. May help with weight loss

The fiber and protein in chia seeds can benefit those trying to lose weight.

One ounce (28 grams) of chia seeds contains about 10 grams of dietary fiber. This means they are 35% fiber by weight.

Although research on this topic is mixed, some studies suggest that fiber intake may play a role in preventing overweight and obesity.

Additionally, the protein in chia seeds can help reduce appetite and food intake.

A study shows that if you eat chia seeds every day as your breakfast with yogurt after one month you will lose weight moderately.

But, studies examining the effectiveness of chia seeds for weight loss have noted mixed results.

Compendium

Chia seeds are rich in protein and fiber, both of which aid in weight loss. However, research on chia seeds and weight loss has provided mixed results.

4. Reduces the risk of heart disease

Chia seeds are rich in fiber and omega-3, which help reduce the risk of heart disease.

Chia seeds contain soluble fiber that helps lower total and LDL (bad) cholesterol in the blood. Lowering bad cholesterol also reduces the risk of heart disease.

Some studies have also shown that chia seeds significantly lower blood pressure in people with high blood pressure, or high blood pressure, which is a strong risk factor for heart disease.

Overall, chia seeds may benefit heart health, but more research is needed.

Compendium

Chia seeds contain soluble fiber that helps lower total and LDL (bad) cholesterol in the blood. Lowering bad cholesterol also reduces the risk of heart disease. But more research is needed.

5. Provides many important nutrients to bones

Chia seeds are rich in nutrients that are good for bone health, including:

1. Calcium
2. Phosphorus
3. Magnesium

Many observational studies show that high amounts of these elements are essential for strong bones.

Also, the ALA in chia seeds plays a role in bone health. Observational studies have shown that intake of this nutrient is associated with increased bone mineral density.

Therefore, it will help keep your bones strong if consumed regularly.

Compendium

Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

6. May reduce blood sugar levels

Eating chia seeds may help with blood sugar control, possibly due to their fiber content and other beneficial compounds.

People with diabetes may experience high blood sugar levels. Persistently high fasting blood sugar levels are associated with an increased risk of various complications, including heart disease.

Promisingly, animal studies have shown that chia seeds can improve insulin sensitivity. It can help stabilize blood sugar levels after meals.

Research in humans is rare, but some older studies have shown promising results.

Still, more research is needed to learn more about the connection between these nutritious seeds and blood sugar control.

Compendium

Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed.

7. Easy to include in your diet

Chia seeds are incredibly easy to incorporate into your diet. They taste quite bland, so very easy to add them to food.

They can be eaten soaked in white water, soaked in juice, or added to oatmeal, puddings, smoothies, and baked goods. You can also sprinkle them on cereal, yogurt, vegetables, or rice dishes. 

You can thicken sauces and use them as an egg substitute. They can be mixed with water to form a gel.

The seeds seem to be well tolerated. Still, if you're not used to eating a lot of fiber, you may experience digestive side effects like bloating or diarrhea if you eat too many seeds in one sitting.

A typical dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice a day. Be sure to drink plenty of water to prevent any digestive side effects.

Compendium

Chia seeds are easy to prepare and are often used as an egg substitute and added to oatmeal or smoothies.

Bottom Line

Chia seeds are not only rich in minerals, omega-3 fats, antioxidants, and fiber, but they are also easy to prepare.

Studies suggest they have a variety of health benefits, from weight loss to reducing the risk of heart disease. However, more research involving humans is needed before any firm