12 Incredible Health Benefits of Chia Seeds

Chia seeds are rising in prominence in the health community. These tiny yet tough seeds are a superfood and one of the world's healthiest foods.

They come from the Salvia Hispanica plant that grows in Mexico and Guatemala. They were an Aztec and Mayan diet. Considering their many health benefits, it's no surprise! Why consume extra chia seeds? Here are 12 reasons to add more chia seeds to your diet…

 

High in Fiber

Chia seeds are a great source of fibre, with 11 grammes per ounce. About a third of your daily requirement, depending on your age and gender!

If you've ever soaked chia seeds, you'll know they become gelatinous. Soluble fibre in them “can serve as a prebiotic that supports the growth of probiotics in the gut.”

 

Can Aid in Weight Loss

Chia seeds' high fibre content may help with weight loss. This is because “fibre absorbs significant amounts of water and expands in the stomach, increasing fullness and slowing food absorption,” as well as lowering food cravings.

However, no definitive research has yet proven this link. “Adding chia seeds to your diet is unlikely to influence your weight,” the source claims, but they may help with weight loss. “Adding chia seeds can increase weight gain since they contain more fat and calories than flaxseed,” says Julie Ching, a registered dietitian.

 

Beneficial for Digestion and Detox

Consumption of enough fibre prevents constipation and promotes regularity, which is essential for daily toxins elimination through bile and stool. Chia seeds are high in fibre, which makes them good for digestion.

Chia seeds “support your body's natural detoxification pathways, heal your cells, and reduce inflammation.”

Lower Cholesterol

Consumption of chia seeds has been proven to decrease blood pressure and cholesterol levels.

 

A modest 10-gram increase in fibre consumption per day lowered LDL, or ‘bad' cholesterol, as well as total cholesterol in 67 different controlled trials.”

 

Reduce Risk of Diabetes

The high fibre content of chia seeds also reduces the risk of diabetes. How, you ask? Due to the fact that it delays the breakdown of carbohydrate into sugar and sugar into fat during digestion.

Apart from that, the soluble fibre in chia seeds, which gives them their gelatinous texture when soaked, may help avoid blood sugar surges.

Rich in Omega-3 Fatty Acids

Chia seeds are high in Omega-3 fatty acids and fibre. Chia seeds contain more Omega-3s per gramme than salmon. Sadly, most omega-3s are Alpha Linolenic Acid, which the body must convert to “active” fatty acids like EPA and DHA before absorption.

However, chia seeds should be used in conjunction with other sources of fatty acids such as salmon, herring, and mackerel, and fish oil or algae supplements.

 

Low in Carbohydrates

Chia seeds are a fantastic low-carbohydrate food. Although chia seeds contain 12-grams of carbohydrates per ounce, 11 of those grammes are fibre, which the body does not digest.

That means chia seeds have only one gramme of net carbs per ounce, which is very low considering their nutritional value!

 

Rich in Antioxidants

Chia seeds are nature's most antioxidant-rich food. A new Mexican study discovered that chia seeds had nearly twice the natural antioxidant levels than previously it was reported.

These antioxidants help protect the body from free radical damage, while also “speeding up the skin's repair processes and avoiding additional damage.”

 

High in Protein

Chia seeds are a great protein source for vegetarians and omnivores! An ounce serving contains 4.4 grammes of protein, or 10% of your daily need.

 

Also, they have a healthy balance of necessary amino acids, which means our bodies can use the protein, which is helpful for developing muscle and lowering appetite, cravings and the temptation to snack between meals.

 

Contain Plenty of Vitamins and Minerals

Aside from the nutrients listed above, chia seeds are a good source of vitamins and minerals. It contains B vitamins including niacin and thiamine, which help “turn food into energy and maintain your brain and nervous system healthy.”

Chia seeds also include selenium, which acts as an antioxidant to prevent cell damage caused by free radicals. And manganese and phosphorus, which are good for bone health. Unlike flax seeds, chia seeds do not need to be crushed to gain these nutritional benefits, so you can eat them whole. Plus, they're gluten-free!

 

Beneficial for Bone Health

Surprisingly, chia seeds are a good source of calcium! In reality, chia provides 157 mg of calcium per 25 g... which is more than that what you get in 100ml of milk.

Because chia seeds are abundant in calcium, as well as minerals like manganese and phosphorus, they are good for your teeth and bones. Chia seeds also include boron, which aids in the metabolism of these nutrients for “bone and muscular growth.”

 

Boost Energy

Aztec warriors ate chia seeds for long-lasting vigour and endurance. One tablespoon of chia might keep them going for 24 hours.

A new study found that chia seeds boosted exercise performance during 90-minute sessions, similar to a sugar-laden sports drink, but without the dangerous sugar. The conclusions of this study are in line with other discoveries about this ancient civilisation. No wonder chia seeds are called the Aztec “running\\\