Tiny superheroes: 12 surprising benefits of chia seeds you ought to know

From promoting heart health, to better bone health and healthy digestion, the benefits of chia seeds are surprising for their tiny size. Chia seeds are like little health superheroes among all the different types of seeds. They’ve become really popular because they’re a nutritional powerhouse that offers a plethora of health benefits. Not only are they super nutritious, but they also taste really good! You can add them to things such as chia seed puddings or smoothies. If you’re on your weight loss journey, trying out chia seeds in your diet would be a wise idea as well. In recent years, chia seeds have gained popularity as a superfood. Thanks to their nutrient-rich profile, chia seeds improve overall health and contribute to the well-being of an individual.

What are chia seeds?

Chia seeds are edible seeds of flowering plants belonging to the mint family. They contain antioxidants, minerals and fibre, as well as omega 3 fatty acids, which are essential for our well being. They help in keeping our hearts healthier, as well as our bones stronger. They are also good for blood sugar management.

Chia seed Nutrition

According to the US Food and Drug Administration, 100g of chia seeds contains the following nutrients

Water 5.8g

Energy 486kcal

Protein 16.5g

Fat 30.7g

Carbohydrate 42.1g

Fibre 34.4 g

Calcium 631mg

Iron 7.72 mg

12 chia seeds uses and benefits you should know

There are many benefits of consuming chia seeds. Some have been listed below:

1. Packed with essential nutrients

Chia seeds are a nutritional powerhouse, packed with essential vitamins and minerals. They are an excellent source of fibre, protein, omega-3 fatty acids, calcium, magnesium, and antioxidants. Consuming chia seeds regularly can contribute to overall nutrient intake, supporting various bodily functions.

2. Contains antioxidant properties

Chia seeds contain antioxidants such as quercetin, chlorogenic acid, and caffeic acid, which helps protect the body from oxidative stress. Nutritionist, and Dietitian Deepti Lokeshappa says, “Antioxidants neutralise free radicals and unstable molecules that can damage cells and contribute to various chronic diseases, including heart disease and cancer.” Accoriding to a study, published in the Journal of Human Hypertension, Chologenic acid helps to lower blood pressure.

3. Rich in anti-inflammatory properties

Chronic inflammation is linked to various health issues, including heart disease and arthritis. Chia seeds contain antioxidants that possess anti-inflammatory properties, helping to combat inflammation in the body. Including chia seeds in your diet may reduce the risk of chronic diseases associated with inflammation. A study, published in the International Journal of Molecular Sciences, states that caffeic acid is anti-inflammatory in nature.

4. Promotes heart health

The omega-3 fatty acids found in chia seeds, particularly alpha-linolenic acid (ALA), play a crucial role in maintaining heart health. According to a study published in Food Science and Nutrition, ALA has been associated with a reduced risk of cardiovascular diseases. It helps reduce blood pressure, inflammation, and improve cholesterol levels.

Also read: Chia seeds for cholesterol: 7 reasons why it can improve your heart health

5. Good for bone health

Chia seeds are high in nutrients that are essential for bone health, such as calcium, phosphorus, and magnesium. According to Lokeshappa, “These nutrients are crucial for maintaining strong and healthy bones and reducing the risk of conditions like osteoporosis.” Chia seeds contain ALA, and these are essential for increasing bone mineral density, states this study, published in Plos one.

Also Read: These 5 anti-inflammatory herbs are good for knee pain!

6. Maintains healthy digestion

The high fiber content in chia seeds supports a healthy digestive system. Fiber promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. A healthy digestive system is essential for nutrient absorption and overall well-being.

7. Supports weight loss

“Chia seeds are an excellent source of dietary fibre. This soluble fibre aids in the formation of a gel-like substance in the digestive tract, promoting regular bowel movements and preventing constipation. Moreover, it induces a feeling of fullness, which may support weight loss efforts by curbing excessive calorie intake,” explains Lokeshappa. A study, published in Nutrition Research and Practice, observed that 24 participants, who consumed 14g of chia seeds mixed in yogurt in breakfast, felt full and consumed less food during the day.

Also Read: Add chia seeds to your weight-loss diet to lose belly fat

8. Regulates blood sugar

The soluble fibre in chia seeds plays a role in regulating blood sugar levels. The fibre, fat, and protein break down carbohydrates. As a result, it curbs the glycemic index of carbohydrate-containing foods and prevents rapid spikes and crashes in blood glucose levels. A study, published in the Journal of Functional Foods, states that chia seeds can improve insulin sensitivity.

9. Improves brain health

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for brain health. While chia seeds contain ALA, which the body can convert to DHA to some extent, they may still contribute to cognitive function and support overall brain health.

10. Gluten-free alternative

One of the benefits of eating chia seeds is that they are naturally gluten-free, making them an excellent alternative for individuals with gluten sensitivity or those following a gluten-free diet. They can be incorporated into various recipes, providing a nutritious option for those with specific dietary requirements.

11. Increases sexual desire

The sexual benefits of chia seeds will surprise you. Chia seeds are incredibly nutrient-dense because they contain a high content of omega-3 fatty acids, polyunsaturated fatty acids, dietary fibre, protein, vitamins, and minerals, according to research released by IMR Press. Chia seeds can enhance your sex desire because of their fatty acids. These tiny seeds help to raise testosterone naturally, and testosterone is linked to sex drive, energy, and feelings of power.

12. Controls hair loss

Chia seeds are a great source of minerals, dietary fibre, and omega-3 fatty acids, all of which can slow down hair loss. Additionally, the zinc and copper found in chia seeds help prevent scalp infections and hair thinning.

Potential side effects of chia seeds

While chia seeds benefits are immense, overconsumption can lead to some ailments. Since chia seeds are high in fibre, over consumption can lead to bloating, gas as well as constipation. Also, since chia seeds contains ALA, it can be a hazard for you if you are on blood thinning medications. Some people also have allergic reactions to chia seeds.

How to consume chia seeds?

1. Chia seed pudding: Mix chia seeds with your favorite milk (dairy or plant-based), add a sweetener like honey or maple syrup, and let it sit in the fridge overnight. Wake up to a delicious and nutritious chia seed pudding.
2. Smoothies: Boost the nutritional value of your smoothies by sprinkling in a tablespoon or two of chia seeds. They add a subtle crunch and provide an extra dose of fiber and protein.
3. Yogurt toppings: Sprinkle chia seeds on top of your yogurt or Greek yogurt for an easy way to incorporate them into your breakfast or snack. It adds texture and a nutritional boost.

Also read: This vegan ‘flourless’ brownie recipe has chia seeds and peanut butter!

4. Add in salad: Sprinkle chia seeds on your salads or mix them into salad dressings. They add a nutty flavor and contribute healthy fats, fiber, and protein to your greens.
5. Chia seed oatmeal: If you consume oatmeal for breakfast, you can also add chia seeds to it.

Follow these easy ways to consume chia seeds and enjoy!

FAQs

Is it safe to drink chia seeds in water everyday?

Yes, drinking chia seeds in water everyday can be beneficial. Besides other health benefits, chia seeds soaked in water can help you increase your hydration levels.

How many chia seeds can you eat in a day?

You can eat upto 50g of chia seeds everyday. This comes up to roughly five tablespoons. However, two tablespoons are enough to meet your nutritional requirements.

When to eat chia seeds, morning or night?

The best time to eat chia seeds is in the morning. This can help you kickstart your metabolism. It also helps you to keep full.

What not to mix with chia seeds?

Foods and supplements rich in Omega 3 fatty acids must not be mixed with chia seeds. This can increase the risk of bleeding.