Despite their diminutive size, chia seeds are incredibly nutrient-dense. These seeds have long been hailed for their health advantages and were a mainstay of the ancient diets of the Aztecs and Maya. Chia seeds contain antioxidants, minerals, fiber, and omega-3 fatty acids that may support strong bones, heart health, and better blood sugar control.
Chia seeds are also adaptable and can be used in various recipes. Personally, I make chia pudding by combining them with liquid and enjoying their gel-like consistency. These are a few of the chia seeds’ health advantages.
Powerful antioxidants, vitamins, and minerals can all be found in abundance in chia seeds. These antioxidants include, among others:
- Espresso acid
- Acid chlorogenic
- Full of antioxidants
Antioxidants are another great benefit of chia seeds. Antioxidants prevent the delicate fats in chia seeds from going rancid and improve human health by scavenging free radicals. These reactive molecules can harm cell compounds if they accumulate in the body. For instance, the harm caused by free radicals plays a role in aging and illnesses like cancer.
The specific antioxidants found in chia seeds are kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin. These may all have anticancer properties in addition to heart and liver protection. For instance, caffeic acid has anti-inflammatory properties, while chlorogenic acid may help lower blood pressure.
- May reduce your risk of developing heart disease
Consuming chia seeds may lower your risk of heart disease due to their high fiber and omega-3 content. Chia seeds and other sources of soluble fiber can help reduce blood levels of total and LDL (bad) cholesterol. This can ultimately lower your risk of developing heart disease. Consuming ALA, an omega-3 fatty acid found in chia seeds, has also been associated with a lower risk of developing heart disease.
High triglyceride and oxidative stress levels are two risk factors for heart disease that chia seeds can reduce. People with hypertension, or high blood pressure, who took chia seed supplements saw a significant reduction in blood pressure, a major risk factor for heart disease.
- Possibly lower blood sugar levels
Chia seeds’ high fiber content and other beneficial ingredients may help regulate blood sugar. People with diabetes may experience high blood sugar levels. Heart disease is just one of the complications that are linked to persistently high fasting blood sugar levels.
Chia seeds may increase insulin sensitivity. After eating, this may aid in stabilizing blood sugar levels. Compared to bread without chia seeds, eating bread with chia seeds helps healthy adults experience less post-meal blood sugar rise.
- Could help with weight loss
Chia seeds’ fiber and protein may help people trying to lose weight. Nearly 10 grams of dietary fiber are present in one ounce (28 grams) of chia seeds. This means that they contain a staggering 35% fiber by weight. The protein in chia seeds may also aid in lowering appetite and calorie intake.
Those who consumed chia seeds daily lost significantly more weight than those who received a placebo. Chia seeds may be a helpful addition to a balanced, nutritious diet if you’re trying to lose weight, even though they’re unlikely to do so on their own.