 |
| Pexels |
Often referred to as a “superfood,” chia seeds are tiny black and white seeds from the desert plant Salvia hispanica, a member of the mint family. These little seeds are small, but they sure are mighty. In fact, there’s no shortage of chia seed benefits—or ways to include them in your daily meals.
So, what health benefits can you expect from your daily dose of chia seeds? We’ve tapped our nutritionists to give us the scoop on all the good these powerhouse seeds can do. Plus, how you can add them to your favorite meals every day.
Benefits Of Chia Seeds
 |
| OATMEALSTORIES//GETTY IMAGES |
1. Complete protein
As noted by Harvard Health, chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body. You need these amino acids for energy production and immune function within your body. Other examples of complete proteins are animal-based foods like dairy, eggs, fish, meat, and poultry while plant-based options include buckwheat, edamame, and quinoa. With 5 grams of protein per serving, chia seeds can add protein to almost any recipe.
 |
| ZELJKOSANTRAC//GETTY IMAGES |
2. Good source of fiber
Chia seeds are a good source of fiber which may help lower cholesterol levels, improve digestive health, and maintain blood glucose levels, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. When combined with water, chia seeds can help you feel full longer and reduce constipation, adds Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “The high fiber content is also beneficial to gut health by fueling our healthy gut microbes.”
 |
| TOLIMIR//GETTY IMAGES |
3. Antioxidants and polyphenols
Another surprising health benefit of chia seeds is they are an excellent source of antioxidants and polyphenols such as caffeic acid, myricetin, quercetin, rosmarinic acid, and others. Antioxidants are substances that may protect your cells against free radicals, which may play a role in cancer, heart disease, and other diseases, while polyphenols are beneficial plant compounds with antioxidant properties that may help keep you healthy and protect against various diseases.
 |
| WESTEND61//GETTY IMAGES |
4. Omega-3 fatty acids
Chia seeds are packed with omega-3 fatty acids that have anti-inflammatory properties which may help lower blood pressure and triglyceride levels, and reduce the risk for a heart attack or stroke, says Gans. Omega-3 fatty acids may also help control eczema, lupus, and rheumatoid arthritis. They may even play protective roles against cancer and other conditions.
 |
| KARINAURMANTSEVA//GETTY IMAGES |
5. Heart healthy fats
Not only do chia seeds have omega-3 fatty acids, but they also contain heart-healthy fats. The Mayo Clinic writes that one serving of chia seeds contains 9 grams of fat, of which 8 grams are heart-healthy fats.
 |
| CAVAN IMAGES//GETTY IMAGES |
6. Minerals
Chia seeds also have minerals including calcium, iron, magnesium, and zinc. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth. It is also an essential element needed to support the body's immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal.
 |
| KAJAKIKI//GETTY IMAGES |
7. Low in Calories
Chia seeds can add a low calories crunch to any meal or snack. In fact, just one ounce (28 grams or two tablespoons) of chia seeds contains only 138 calories. So, because they’re also a great source of fiber, adding chia seeds to your low-calorie snack or meal can help you feel full for longer while still following a low-calorie diet.
 |
| ALICIA LLOP//GETTY IMAGES |
8. May lower cholesterol and reduce blood sugar levels
Per Harvard Health, the fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol (bad cholesterol) and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness. In fact, one 2013 study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds.
 |
| IVAYLO IVANOV / EYEEM//GETTY IMAGES |
9. May support bone health
Chia seeds contain calcium and phosphorus as well as magnesium. All three of these minerals have been known to help support optimal bone health. Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.
 |
| WESTEND61//GETTY IMAGES |
10. May protect against colorectal cancer
Chia seed components can play a key protective role in chronic diseases like cardiovascular disease, diabetes, and certain types of cancer, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. As you already read, chia seeds are an excellent source of fiber, which can promote intestinal health. The Mayo Clinic notes that eating a diet rich in fiber also is shown to protect against colorectal cancer.
Do Chia Seeds Really Reduce Belly Fat?
Contrary to popular belief, there is not one food or ingredient that specifically targets belly fat, says Gans. With that being said, Gans notes that, “if an individual is constipated and experiencing bloating, perhaps chia seeds could help with bowel regularity and reduce bloating.”
Due to the high fiber content, chia seeds can make you stay full longer, allowing you to naturally eat less and lose weight, including belly fat, adds Prest.
How Many Chia Seeds Should You Eat A Day?
Generally, enjoying around 2 tablespoons a day of chia seeds in meals and snacks is a healthy amount for most adults, says Newgent.
How To Add Chia Seeds To Daily Meals
Chia seeds are super versatile because they do not have much flavor, says Prest, “so you can mix them with many different foods.”One easy way to enjoy chia seeds is as nourishing beverage boosters, says Newgent. “Just blend one or two teaspoons of them into your next smoothie or even stir some into a juicy cocktail!”
You can also make a chia seed pudding, add to overnight oats, jams, and even coleslaw, says Prest, for a thicker consistency and an added health boost. If you’re a baker, chia seeds also pair particularly well with baked goods like bread.
If you’re not one to follow a recipe, you can simply toss chia seeds into any salad, cereal, yogurt, oatmeal, or even sprinkle them into rice dishes for a variety of texture. The opportunities to add chia seeds into your day are endless!
Important Notice: This article was originally published at www.prevention.com by Ashley Martens where all credits are due.
Disclaimer
The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Veripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.
Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.
Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.
To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.
