Is there a better idea than enjoying the tempting 9 health benefits of chia seeds?
It’s no wonder that chia seeds are some of the most popular seeds used in diets. Chia seeds, also called Mexican or Salba chia, are edible seeds from the mint family.
Despite their small size, chia seeds have a mildly nutty flavor that goes well with your favorite sweet and savory dishes and drinks. You can also eat them raw for a crunchy texture.
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What makes them good options for your diet? Chia seeds are incredibly dense in nutrients. In fact, even adding them to your daily water can do so much for your health.
If you want to know how chia seeds are good for you, then you have come to the right place!
Nutrition Facts
Hold on to your seats because you might be surprised at the nutrients you can get from chia seeds. These nutrients play an important part in keeping you healthy and nourished.
As suggested by the Food Data Central, here are the nutrients you can get from 100 grams of chia seeds:
| Nutrient | Amount |
| Water | 5.8 grams |
| Energy | 486 kcal |
| Protein | 16.5 grams |
| Carbohydrates | 42.1 grams |
| Fiber | 34.4 grams |
| Magnesium | 335 milligrams |
| Calcium | 631 milligrams |
| Iron | 7.72 milligrams |
| Zinc | 4.58 milligrams |
| Phosphorus | 860 milligrams |
| Potassium | 407 milligrams |
| Sodium | 16 milligrams |
| Selenium | 55.2 micrograms |
| Manganese | 2.72 milligrams |
| Vitamin C | 1.6 milligrams |
| Niacin | 8.83 milligrams |
| Folate | 49 micrograms |
| Vitamin A | 54 IU |
Calories
An ounce of chia seeds can give you 138 calories. You can definitely get lots of energy from these seeds. They are surely a good source of calories to go with your diet.
Carbohydrates
In 100 grams of chia seeds, there are 42.1 grams of carbohydrates. Most of these are made of fiber because chia seeds are 100% sugar-free!
Fiber
With 9.8 grams of fiber in every ounce of chia seeds, you can expect they can greatly benefit your digestion and metabolism. It’s also one of the reasons why they’re usually used for weight-loss meals.
Isn’t it amazing how something small can give so much healthy goodness?
Vitamins and Minerals
Chia seeds are not just about the nutrients but all the essential vitamins and minerals, too. Each of these will certainly make a big change in your lifestyle.
- Selenium
- Potassium
- Phenylalanine
- Fiber
- Alanine
- Phosphorus
- Arginine
- Magnesium
- Calcium
- Sodium
- Glutamic acid
- Zinc
- Iron
- Vitamin C
- Folate
- Valine
- Serine
- Manganese
- Vitamin A
- Trytophan
- Niacin
- Leucine
When you have chia seeds in your diet, you will definitely feel like winning in health and in life!
Plant Compounds
Are you looking for more reasons to add chia seeds to your diet? Take a look at the plant compounds that they have. These compounds include chlorogenic acid, caffeic acid, quercetin, and kaempferol.
- Chlorogenic acid: It helps lower blood pressure, prevent diabetes, and improve mental health. Chlorogenic acid also has antimicrobial, anti-cancer, and anti-inflammatory properties.
- Caffeic acid: As an antioxidant, caffeic acid can work wonders for inflammation. It can protect you from cancer, diabetes, and neurodegenerative diseases.
- Quercetin: It’s a kind of flavonol that’s usually found in seeds and nuts. Quercetin is effective in protecting you from free radicals, inflammation, cancer, and infections.
- Kaempferol: Like quercetin, kaempferol is a flavonoid with health benefits. It helps with inflammation, heart health, cancer prevention, and brain function.
You can definitely trust that chia seeds can keep you safe from illnesses while taking care of your health!
Health Benefits of Chia Seeds
These health benefits of chia seeds will surely make you say “yes”!
Supplies omega-3
Why do you need omega-3 fatty acids in your body? It helps your cells function at their optimum level. They are known to improve your eyes and brain while giving you energy.
According to the Harvard School of Public Health, chia seeds are some of the best sources of omega-3 fatty acids. These nutrients can help with anxiety, eye health, brain function, heart health, and bone density.
Helps control blood sugar levels
Did you know that high blood sugar can result in damage to your organs? It’s a good thing that chia seeds can help you regulate your blood sugar levels.
SugarFit suggests that chia seeds can protect you from metabolic syndrome and type 2 diabetes. In fact, chia seeds have less effect on your blood sugar than bread!
Lowers blood pressure
Getting good blood pressure is important because it allows you to pump and circulate blood in your system. Chia seeds can regulate your blood pressure to distribute blood and nutrients to your organs.
WebMD shared that the quercetin in chia seeds is a powerful antioxidant that can protect you from different diseases. Their fiber content is also good for lowering your blood pressure.
Supports weight loss
One of the best uses of chia seeds is for weight loss goals. You can simply add it to water, and you will feel fuller than usual. Their protein and fiber content will also be good for weight management.
The International Journal of Food Science found that chia seeds are 35% fiber by weight. With a proper diet and regular exercise, you can reach your weight loss goals with chia seeds.
Protects the heart
There are many ways to keep your heart healthy and beating, and one of them is to enjoy chia seeds. Heart problems are actually some of the leading causes of death in the world.
Healthline mentioned that the fiber and omega-3 fatty acids you can get from chia seeds could reduce your risk of getting heart problems. These seeds are also known to reduce oxidative stress and free radicals.
Strengthens bones
Chia seeds are known to be rich in bone-healthy nutrients like magnesium, calcium, and phosphorus. You can trust that these can increase your bone density for stronger bones.
A study in Nutrients found that the nutrients in chia seeds can have positive effects on your bone mineral density. With stronger bones, you can live a more active life!
Reduces inflammation
Given the many antioxidants in chia seeds, you can expect that chia seeds can reduce inflammation for better health. Their nutrients can protect you from free radicals and different health problems.
Journal of Food Science and Technology shared that the compounds in chia seeds have protective properties for your heart and liver. You are truly healthier with the anti-inflammatory properties of chia seeds.
Promotes gut health
They say that gut health is the foundation of everything. If your gut is healthy, then you will also have better immunity too. Luckily, chia seeds can work wonders for your gut.
Research in Medical News Today shared that chia seeds are good for the gut because they can increase the good bacteria and prevent harmful bacteria from getting into your body.
Improves digestion
Your digestive system is a crucial part of your overall health. It allows your body to convert food into nutrients. What better way to improve your digestion than with chia seeds?
As suggested by Very Well Health, chia seeds can be good for your intestines and gut, preventing constipation and improving metabolism. Add chia seeds to your diet and experience the effects.
Maybe all your body needs is chia seeds!
Ripening Process
Nowadays, you don’t have to ripen chia seeds because you can buy ready-to-use seeds in grocery stores. All you have to do is buy the best variants you can find.
Enjoy your chia seeds for a longer time with these storage tips from Elizabeth Rider:
- Keep the chia seeds in an airtight container.
- You can store them in the fridge to extend their shelf life.
- It is also safe to freeze chia seeds for more than a year.
- Ensure that they are not exposed to water or moisture.
Side Effects
Chia seeds may be good for you in many ways, but too much of these can also lead to health consequences. No matter what food you eat or drink, it is always best to consume in moderation.
Here are some of the side effects of chia seeds that you need to watch out for
- Indigestion – discomfort in the abdomen
- Allergies – intolerance towards certain food
- Weight gain – an increase in body weight
- Diabetes – high blood sugar levels
- Hypertension – high blood pressure
- Choking – a blockage in the airway
What is the suggested dosage of chia seeds per day? It is safe to eat three tablespoons of chia seeds in a day, as long as you balance them with other healthy food!
Conclusion
Say yes to chia seeds and live your life to the fullest!
Aside from the many incredible recipes you can do with chia seeds, they are also miracle workers for your health. You will definitely feel, live, and thrive better with these chia seeds in your diet.
Let’s have a recap of the health benefits of chia seeds:
- Supplies omega-3
- Helps control blood sugar levels
- Lowers blood pressure
- Supports weight loss
- Protects the heart
- Strengthens bones
- Reduces free radicals and inflammation
- Promotes gut health
- Improves digestion
Even with just three tablespoons of chia seeds each day, you can already supply your body with essential nutrients. Remember that each day is a chance to make something new and exciting with chia seeds!
Suggested Recipes
Out of all the culinary seeds, chia seeds are some of the best ones you can use for your meals and drinks. They’re versatile, delicious, and absolutely filling.
I love adding chia seeds to these family recipes:
The simplest way to use chia seeds is to add them to your water every day. They also make good ingredients for juices, drinks, and smoothies. You can also use them as garnish for baked goods, bread, and desserts!
Frequently Asked Questions
How much chia seeds should you eat a day?
You can eat three tablespoons of chia seeds each day. Distribute these in your different meals to get a good dose of their nutrients throughout the day!
What are the health benefits of chia seeds?
With the numerous nutrients in chia seeds, it’s no surprise that they have lots of health benefits, too. Chia seeds have omega-3, minerals, vitamins, and compounds to improve your overall health.
They help take care of your heart by regulating your blood sugar and blood pressure levels. These are also known to promote weight loss and digestion while keeping your gut healthy.
Chia seeds also present benefits for your heart and bones by reducing inflammation and free radicals. Imagine how better life would be with these life-changing health benefits!
What happens if I eat chia seeds every day?
Eating chia seeds every day is good for your heart, bones, digestion, and gut. These also have benefits for your immunity, digestion, and brain. In fact, you can have better weight management with these seeds, too.
Is it safe to drink chia seeds in water every day?
It is absolutely safe to drink chia seeds in water every day. Adding chia seeds to your water also has the effect of making you feel full for a longer time while keeping you energized.
