Why is chia seed good for you

The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management 1. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.

Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. Historically, those in the Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics.

Today, chia seeds are enjoyed by people all over the world 2. In fact, just 1 ounce 28 grams or 2 tablespoons of chia seeds contains 3 :. Despite their tiny size, chia seeds are highly nutritious. Chia seeds are also an excellent source of antioxidants 1 , 4. 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 if they build up in your body 1.

For example, free radical damage contributes to aging and diseases like cancer 5 , 6. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin , and kaempferol.

These may all have protective effects on your heart and liver, as well as anti-cancer properties 1. For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects 7 , 8. Chia seeds are high in antioxidants. One ounce 28 grams of chia seeds has close to 10 grams of dietary fiber. Most of the fiber in chia seeds is soluble fiber. It absorbs water, becomes gel-like, and expands in your stomach to slow your digestion and help you feel full after a meal 9 , Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity One study in 24 participants found that eating 0.

Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results. In an older study from in 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study in 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.

However, studies on chia seeds and weight loss have provided mixed results. One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.

In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed 12 , Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death 15 , However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil EPA and DHA.

The ALA found in chia needs to be converted into the active forms EPA and DHA before your body can use it, and this process is often inefficient 17 , 18 , 19 , 20 , High protein intake is associated with increased fullness after meals and reduced food intake 24 , Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein.

However, they are not recommended as the sole protein source for children 26 , Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.

Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Chia seeds contain a number of beneficial plant compounds, including 9 , 11 , 34 :. Clean, dry chia seeds have an extended shelf life , as their antioxidants protect their fats from damage 1 , Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.

Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits. Their main health benefits are listed below. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA.

Thirty-seven grams is a lot in one day a little over half a cup , but the findings are still significant. I should point out that when taking chia seeds, it is best to use them in softened form, such as in a smoothie or pudding. Dried chia seeds sprinkled on a dessert or salad is fine, too!

Depending on your gender and age, you should eat between 19 and 38 grams of fiber per day. Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1. Then, get the rest from other great sources of fiber, like beets, tomatoes, and broccoli. There are several excellent ways to eat chia seeds.

Here are some tasty ideas:. One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body.

Chia seeds are anti-inflammatory , and that means adding them to your diet helps fight cancer and other illnesses like heart disease. Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular.

Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods. Doing so will be very good for you in the long run. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds. Search for:. Purchase People often wonder if chia seeds should be eaten ground instead of whole. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid foods as seen with the recipe ideas below.

In this way, they are absorbed and digested well in their whole form, unlike flax seeds. If eating the seeds dry, choosing ground chia seeds may help to improve absorption. Chia seeds last for years without refrigeration.

Store in a cool, dry spot. Make Chia Gel : Chia seeds absorb water quickly up to 10 times their weight in liquid! Allow to sit for about minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week.

Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired. Chia Sprouts : Place chia seeds in a single layer use only about a teaspoon to allow enough space to grow in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish.

Put in a sunny spot. Spray morning and evening until green sprouts appear, about days. Use these microgreens to garnish salads and sandwiches.