Benefits of Chia seeds


The ancient grain chia seeds are known to impart many health benefits. They are thought to help enhance skin, aid in weight loss, provide heart and cholesterol-lowering benefits, and optimize the digestive system. Chia seeds also pack a lot of energy and healthy nutrients into a small amount, making them a great energy boost to athletes around the world. Eating once ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese and smaller amounts of potassium and copper. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.

Health Benefits of Chia Seeds

  1. Chia seeds are loaded with fiber:

One tablespoon of chia seeds packs a whopping 5 grams of fiber—about 20 percent of the recommended daily fiber intake by contrast, the same amount of brown rice contains just .2 grams of fiber.) Even though dietary fiber can help lower our cholesterol levels and shore up our digestive health, statistics show that most women in the United States are only eating about 15 grams per day well short of the recommended 25 grams.

  1. Heart Healthy Food:

Chia seeds are considered as a heart-healthy food, as they are one of the rich sources of omega-3 fatty acids in the vegetarian world. Omega-3 fatty acids are the good fats (HDL cholesterol) that protect the heart and prevent the onset of heart diseases by reducing the levels of omega-6 fatty acids (LDL cholesterol) and maintaining a stress-free cardiovascular system.

  1. Chia seeds may help build strong bones:

Chia seeds are high in phosphorus and magnesium—two minerals that can help keep our bones healthy, says Tara Gidus Collingwood. One tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium—about 17 percent and 15 percent of your recommended daily intake, respectively.

  1. Skin Care:

A chia seeds have a high antioxidant capacity. These antioxidants can assist in the repair of skin cells, and prevent further damage. The omega 3 fatty acids help in maintaining moisture levels in the skin prevent dryness, delaying aging and the appearance of wrinkles.

  1. Chia seeds are a complete protein:

It can be hard for people who eat a plant-based diet to find “complete proteins”. Proteins that contain all of the essential amino acids that your body needs to keep functioning. Chia seeds, however, are a complete protein, which makes them a good option for vegans and vegetarians, says Gidus Collingwood.

  1. Boost Digestive Health:

This helps over all gastrointestinal health. Also, after consumption, these seeds create a gel-like substance in the stomach which acts as a periodic and supports the growth of healthy bacteria in the gut. Chia seeds make you feel full for longer, thereby reducing your urge to overeat.

  1. Chia seeds are rich in omega-3 fatty acids:

Chia seeds are a source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may offer a “modest protection” against cardiovascular disease, because your body can’t produce it on its own, you have to consume it from food. Although your body can convert some ALA into DHA and EPA, it can only do so in small amounts.

  1. Manage blood sugar in diabetes:

The carbohydrates present in chia seeds are released slowly in comparison to conventional foods and are therefore ideal for type 2 diabetics.

  1. Chia seeds can help you stay hydrated:

Going out for a run? You might want to fuel up with chia seeds first. Chia seeds soak up a lot of water so they might help athletes or endurance runners stay hydrated.

  1. Dental Health:

Having a portion of chia seeds daily is recommended for a variety of reasons, and dental is just one. Chia seeds, being rich in calcium, phosphorus, and zinc, are an amazing dietary addition for helping to preserve the teeth.

  1. Chia seeds may help you lose weight:

Chia seeds are so good at absorbing water, it’s thought that they can boost your satiety: “They actually expand and get this gelatinous consistency that helps people stay full a little bit longer,” says Gidus Collingwood. And, of course, the high fiber content can help fill you up, too.

  1. Provide energy for Athletes:

Chia seeds taken in a drink can prove to be a great energy drink that boosts energy without contributing to any unhealthy sugar levels. They have been found to have benefits in those performance activities greater than 90 minutes in duration.

  1. Manage Hypertension:

Chia seeds have a similar impact as regular medications for high blood pressure. It may also attenuate emerging and major cardiovascular risk factors in people with controlled type 2 diabetes. More studies are needed to confirm this benefit, however, initial results are positive.

  1. Almost All the Carbs in Them Are Fiber:

Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar.

  1. High in Protein:

Protein has various health benefits and is by far the most weight loss friendly dietary nutrient. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.

  1. Feel fuller faster:

They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel. Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.

High-fiber diets are associated with a lower risk of developing diabetes and eating high-fiber meals helps to keep blood sugar stable.