Chia seeds are among the healthiest foods on the planet and are rapidly growing with popularity; used by vegans, athletes, bodybuilders and anybody wanting to supplement a huge range of nutrients into their diet. Look no further, as we will be showing you the TOP 10 Health Benefits of Chia Seeds. Take a seat and let’s get going.
Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants (1) (2) , and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke (3).
Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss (6).The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food (7).
Chia seeds contain nearly 5 grams of fiber per tablespoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. 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 (8).
Tiny black seeds, packed to the skies full of protein. By weight, they’re about 14% protein, which is very high compared to most plants (9).
Chia seeds don’t get as much attention for their calcium content, but they’re a rich source. One ounce supplies about 180 milligrams, or 18 percent of the recommended daily allowance. This is about equal to the amount you get from 8 ounces of milk (12).
Chia seeds are high in several nutrients that are important for bone health. Eating one ounce of chia seeds each day would provide 18 percent of daily calcium needs, with phosphorus, magnesium, potassium concentrations also found (13). Include this with the high essential protein content, and that mixes up into a high bone maintenance machine (14).
A 25g portion of chia contains 157mg of calcium, which is a significant source of calcium, more than that in 100ml of milk (15).
Consistent high blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease (16). Chia seeds do contain fibre, protein and unsaturated fats – all of which are known to support a healthy heart and stable blood-sugar levels (17).