Chia seeds are a superfood that offers a variety of health benefits. They are high in fiber, antioxidants, and omega-3 fatty acids. In this blog post, we will discuss the 12 health benefits of chia seeds.
Chia seeds can help improve your cardiovascular health, reduce inflammation, and boost your energy levels. They are also a great source of protein and minerals. So if you are looking for a healthy snack that offers a range of health benefits, be sure to try chia seeds.
What Are Chia Seeds?
Chia seeds are little black seeds produced by the Salvia hispanica plant, which is native to Mexico and Guatemala. The seeds were an important food of the ancient Aztecs and Mayans, and they have been used in traditional medicines for centuries.
There are many ways to add chia seeds to your diet. You can eat them whole, ground them into a powder, or soak them in water to make a gel. Chia seeds can be added to smoothies, yogurt, cereal, and baked goods. You can also use them as a substitute for eggs in recipes.
If you are looking for a healthy way to add more fiber, protein, and omega-3 fatty acids to your diet, consider chia seeds.
Nutritional information
- Chia seeds have a calorie count of 138 per ounce (28 grams).
- They are 6 percent water, 46% carbs (of which 83 percent is fiber), 34% fat, and 19 percent protein by weight.
- 3.5 ounces (100 grams) of chia seeds contain the following nutrients (5Trusted Source):
- 486 calories
- 6 percent water
- 16.5 grams of protein
- Carbohydrates: 42.1 g
- 0-gram sugar
- 34.4 grams of fiber
- 30.7 grams of fat
- 3.33 grams of saturated fat
- 2.31 grams of monounsaturated fat
- 23.67 grams of polyunsaturated fat
- 17.83 grams of omega-3
- 5.84 grams of omega-6
- 0.14-gram trans
Chia seeds, in particular, are gluten-free.
12 Health Benefits of Chia Seeds
Chia seeds are incredibly healthy food. They’re loaded with nutrients that can have important benefits for your body and brain.
They’re High In Fiber
One of the main health benefits of chia seeds is that they’re very high in fiber. They contain more fiber than any other seed or grain.
- Fiber is important for gut health and digestion.
- It helps keep you regular and prevents constipation. Fiber can also feed the friendly bacteria in your gut, which is important for overall health.
- What’s more, fiber slows down the absorption of sugar into your bloodstream, which can help regulate blood sugar levels
- This is especially important for people with diabetes.
They’re High In Protein
Another benefit of chia seeds is that they’re high in protein. They contain more protein than any other seed or grain.
- Protein is important for muscle growth and repair.
- It can also help you feel full after eating, which can lead to weight loss.
They’re Rich In Antioxidants
Chia seeds are also rich in antioxidants.
- These are nutrients that help protect your cells from damage by unstable molecules called free radicals.
- May help reduce inflammation, a major risk factor for chronic diseases like heart disease, cancer, and arthritis.
They Can Improve Heart Health
The high fiber and protein content of chia seeds may also help reduce the risk of heart disease.
- lower blood pressure and a reduced risk of developing heart disease.
- Improved blood sugar control in people with diabetes, can reduce the risk of heart disease.
They Can Help You Lose Weight
Chia seeds may also help you lose weight.
- In one study, people who added chia seeds to their diet lost more weight and body fat than those who didn’t.
- Another study found that adding chia seeds to a meal helped people feel fuller and reduced the number of calories they ate later in the day.
They Can Improve Exercise Performance
Chia seeds may also improve exercise performance. In one study, people who took chia seeds before running had better blood sugar control during their workout.
Other research shows that taking chia seeds during long-distance running can help reduce inflammation and improve recovery time afterward.
They’re High In Calcium
Chia seeds are also high in calcium. This is important for bone health and preventing osteoporosis.
They Can Improve Your Skin Health
The antioxidants in chia seeds may also improve your skin health.
- Taking a supplement containing chia seeds improved skin hydration and elasticity.
- Applying a lotion containing chia seed oil improved skin moisturization.
They’re Good For Your Hair Health
Chia seeds are also good for your hair health.
- Chia seeds improve hair growth and thickness in women with thinning hair.
They’re Easy To Add To Your Diet
Chia seeds are easy to add to your diet. You can add them to smoothies, yogurt, oatmeal, or baked goods. You can also buy them in supplement form.