15 Proven Benefits of Chia Seeds

Chia seeds don’t really get the attention they deserve, and most people aren’t even aware of the health benefits brought by the tiny seeds. Add chia seeds to your menu to get all the nutrients your body needs to keep going. Chia seeds help you prevent diseases, obesity and gastrointestinal problems. Do you know that chia seeds can aid in the treatment of depression?

A serving of chia seeds provides a great amount of nutrients, and can turn every meal into a nutritious bomb.

Health benefits of chia seeds

1. High nutritional value

A one-ounce serving of chia seeds provides:

  • 11 grams of fiber
  • 4 grams of protein
  • 9 grams of fats (5 grams of that are omega-3s)
  • 18% of daily recommended calcium
  • 30% of daily recommended manganese
  • 30% of daily recommended magnesium
  • 27% of daily recommended phosphorus
  • Zinc
  • Vitamin B3
  • Potassium
  • Vitamin B1
  • Vitamin B2

2. Low number of calories

A one-ounce serving of chia provides 137 calories and a gram of carbs.

3. Antioxidants

Chia seeds contain antioxidants that neutralize free radicals. Antioxidants protect the fats contained in chis seeds and also improve your skin complexion and hair.

4. Weight loss

Soluble fiber and protein in chia seeds help you lose weight easily. Chia seeds absorb water and expand, making you feel full. Protein reduces appetite, which helps you shrink your portions.

5. Lower risk of heart disease

Chia seeds are abundant in fiber, protein and omega-3 fatty acids. These are important for your heart health. This trio provides the following benefits:

  • Lowers the level of triglycerides
  • Reduces inflammation
  • Affects insulin resistance
  • Melts abdominal fat
  • Regulates blood pressure

6. Low blood sugar

Chia seeds improve insulin sensitivity and lower blood sugar. Eating too much sugar, you will deal with the following problems:

  • Obesity
  • High cholesterol
  • Coronary heart disease
  • Stroke
  • Asthma
  • Metabolic syndrome

7. Reduces chronic inflammation

Chronic inflammation goes undetected as the only way to diagnose it is through monitoring inflammatory markers in blood. It’s caused by smoking, inactivity, and unhealthy diet.

Chia seeds lower the number of these markers by 40%.

8. Easy to consume

Chia seeds are incredibly versatile. You can eat them with your cereal, steam-cooked veggies, rice and other dishes. The seeds can be consumed raw or soaked in juices or smoothies. Use them to thicken soups.

9. Great product for vegans and individuals dealing with egg allergies

Use chia seeds as a replacement for eggs. You need a tablespoon of chia seeds and three tablespoons of water. Let them soak in the water, and use the seeds instead of your eggs.

10. Energy boost

Chia seeds provide the same energy as sports drinks. The good news is the fact that they don’t contain added sugar.

11. Treatment for diverticulosis

Chia seeds absorb excess water in your colon, reduce inflammation and ease the passing of bowel movements.

12. Oral health

Calcium in chia seeds is great for your teeth. The seeds also reduce gum inflammation thanks to their anti-inflammatory effect. Zinc prevents bad breath.

13. Improved brain function

Chia seeds have a positive effect on your:

  • Energy
  • Focus
  • Ambition
  • Motivation
  • Discipline
  • Intelligence

14. Constipation

When soaked in liquids, chia seeds turn into gel. They add bulk to your bowel movement, and ease its way out.

15. Hair growth

Your hair needs great nutrients to grow strong, and chia seeds contain most of them:

  • Zinc
  • Protein
  • Omega-3 fatty acids
  • Magnesium

How many chia seeds should you consume?

Experts suggest that you take 40 grams of chia seeds per day. Don’t consume this all at once because it will trigger problems in your digestive tract. Split the dose in half.

How to consume your chia seeds?

Add chia seeds to anything ranging from breakfast smoothies, juicy lunch ideas and snacks:

  • Breads
  • Salads
  • Soups
  • Oatmeal
  • Sauces
  • Muffins
  • Cakes
  • Smoothies

Final words

A tiny portion of chia seeds can do wonders to your body. Use the best of these seeds, and add them to your daily menu. Chia seeds are more powerful than most foods, and you better use them regularly.