Chia seeds are an amazing superfood with many benefits for your body. For such a small seed, they are packed with an impressive amount of fiber, protein, vitamins, and other nutrients. The benefits of chia range from better digestion to balanced blood sugar.
It’s easy to take advantage of these benefits of chia. Simply add them to smoothies, soups, side dishes, and desserts. When you eat more chia, you’ll find that your whole body feels healthier and stronger.
11 Health Benefits of Chia + How to Use Them
1. Powerful Antioxidant
Antioxidants work by reducing the effect of harmful free radicals on cells in the body. Found in blueberries, green vegetables, and dark chocolate, antioxidants like Vitamin C are a vital part of a healthy diet. In 2014, a Mexican study found that these incredible seeds have double the antioxidant power than scientists previously thought.
2. Better Digestion
These seeds are loaded with soluble fiber, which expands in your stomach to help you feel more full and satisfied. This can combat overeating. Also, the additional fiber in these seeds will make your digestive system run more efficiently. You will find you have less constipation and stomach upset. The fiber in these seeds is a prebiotic that helps to feed your beneficial gut bacteria.
3. Reduce Inflammation
These powerful seeds have the ability to reduce inflammation in the body. Since they are so rich in fiber and antioxidants, they calm the body and can protect against conditions caused by inflammation, such as heart disease.
4. Fight Diabetes and Insulin Resistance
These seeds have the ability to balance blood sugar in the body since they are packed with fiber and alpha-linoleic acids, otherwise known as Omega-3s. An animal study published in the British Journal of Nutrition found that the effects of a high-sugar diet were lessened when the animals were fed chia seeds.
5. Plant-Based Protein
When people are searching for ways to reduce their meat consumption, they can take advantage of plant-based proteins. These seeds are rich in protein, about 14% by weight. Eating a high-protein diet is great for weight loss since protein makes people feel more satisfied and lowers their appetite.
6. Weight Loss
One of the greatest benefits of chia seeds is that they can help with healthy weight loss. Since the soluble fiber expands in liquid, they help to fill your stomach and make you feel fuller longer. That curbs excess snacking and cravings for high-carb foods. The protein in these seeds also causes a feeling of fullness.
7. Bone Health
High in calcium, magnesium, phosphorus, and protein, these seeds help build healthy bones. With 18% of the daily RDA of calcium in just one ounce, it’s easy to add more calcium to your diet using these seeds. Bone health is crucial for growth in young people and also for the prevention of osteoporosis, or brittle bones, in the elderly. Everyone should make sure they are getting the recommended amount of calcium each day.
8. Boost of Energy
A study in the Journal of Strength and Conditioning found that these seeds give the body an extra energy boost equal to that of a sports drink without any of the unhealthy added sugars. Athletes frequently use these seeds for carbohydrate loading, a practice that helps the body store up energy for vigorous activity.
9. Oral Health
These seeds support a healthy mouth and healthy teeth. The calcium content is great for teeth, while the anti-inflammatory benefits could help with gum inflammation. These seeds are rich in zinc, which helps to protect against bad breath.
10. Healthy Skin
Eating these seeds is great for your skin. The antioxidants contained in these seeds combat oxidative damage to your skin cells. This could help prevent premature aging and protect your skin against free radicals.