Despite their diminutive size, chia seeds are incredibly nutrient-dense. These seeds were a staple of the ancient Maya and Aztec diets, and they have long been praised for their health benefits. 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 versatile and work well in a wide range of dishes. 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.
Chia seeds are a rich source of vitamins, minerals, and potent antioxidants.These antioxidants include, among others:
- Espresso acid
- Acid chlorogenic
- Kaempferol
- Quercetin
- Full of antioxidants
Antioxidants are another great benefit of chia seeds. Chia seeds’ sensitive lipids are shielded from rancidity by antioxidants, which also enhance 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.
Quercetin, myricetin, caffeic acid, kaempferol, and chlorogenic acid are the particular antioxidants present in chia seeds. 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. In overall, this can reduce your chance of getting heart disease. The omega-3 fatty acid ALA, which is included in chia seeds, has also been linked to a decreased risk of 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. Increased blood sugar levels are a possible symptom of diabetes. 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.