How do chia seeds help you

Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.

Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Chia seeds contain a number of beneficial plant compounds, including 9 , 11 , 34 :. Clean, dry chia seeds have an extended shelf life , as their antioxidants protect their fats from damage 1 , Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.

Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits. Their main health benefits are listed below. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA. Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease 48 , 49 , 50 , Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads 52 , High blood pressure is a major risk factor for chronic diseases such as heart disease.

Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels 54 , High fiber intake is linked to improved gut health and a lower risk of numerous diseases 57 , A single ounce 28 grams of chia seeds provides 9. Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake. Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels.

Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked. Like all seeds, chia seeds contain phytic acid. Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects Omega-3 fatty acids may affect the activity of your medication 62 , Chia seeds generally do not cause any adverse effects.

However, they may have blood-thinning effects in large doses, and they contain a plant compound that can reduce mineral absorption. Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1. Then, get the rest from other great sources of fiber, like beets, tomatoes, and broccoli. There are several excellent ways to eat chia seeds. Here are some tasty ideas:.

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body.

Chia seeds are anti-inflammatory , and that means adding them to your diet helps fight cancer and other illnesses like heart disease.

Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods.

Doing so will be very good for you in the long run. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds. Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure.

Studies show that chia seeds can influence blood pressure levels , thus leading to better health. Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you.

Milled chia seeds, in particular, can increase the blood levels of alpha-linolenic fatty acids ALA. However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA. Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss.

Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post on healthy, high-protein snacks. The fiber in chia seeds can also help you to feel full. Protein is made up of amino acids and is essential to the body. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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