5 health benefits of chia seeds

5 health benefits of chia seeds

Chia seeds are little, yet they are packed with nutrients. For millennia, these seeds have been extolled for their health benefits as a mainstay in the ancient Aztec and Maya diets.

The nutrients in chia seeds may benefit heart health, bone strength, and blood sugar control.

Here are five scientifically proven health advantages of chia seeds.

1. Highly nutritious

 They’re believed to be native to Central America

Historically, the seeds were used in Aztec and Mayan cuisine, as well as for medical purposes, religious rites, and cosmetics.

Ancient societies regarded chia seeds to be extremely nourishing, and modern science backs this up.


. In reality, 1 ounce of chia seeds (28 grammes or 2 teaspoons) contains.

  • calories: 138
  • protein: 4.7 grams
  • fat: 8.7 grams
  • alpha-linolenic acid (ALA): 5 grams
  • carbs: 11.9 grams
  • fiber: 9.8 grams
  • calcium: 14% of the Daily Value (DV)
  • iron: 12% of the DV
  • magnesium: 23% of the DV
  • phosphorus: 20% of the DV
  • zinc: 12% of the DV
  • vitamin B1 (thiamine): 15% of the DV
  • vitamin B3 (niacin): 16% of the DV


2. Loaded with antioxidants


Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body

For example,

Caffeic acid has anti-inflammatory qualities, whilst chlorogenic acid may aid in blood pressure reduction.


3. May support weight loss

Chia seeds include fibre and protein, which may aid with weight loss.


chia seeds


Although data on this topic is conflicting, some studies suggest that dietary fibre may help reduce overweight and obesity.

In addition, the protein in chia seeds may help to reduce appetite and food consumption.

In one study of 24 people, consuming 0.33 ounces (7 grammes) or 0.5 ounces (14 grammes) of chia seeds mixed with yoghurt for breakfast boosted feelings of fullness and reduced food consumption in the short term when compared to eating chia-free yoghurt.


4. May lower your risk of heart disease

Chia seeds are high in fibre and omega-3 fatty acids, thus consuming them may reduce your risk of heart disease.

Chia seeds contain soluble fibre, which can help lower total and LDL (bad) cholesterol levels in the blood.

In turn, this can reduce your risk of heart disease


5. Contain many important bone nutrients

Chia seeds are high in a variety of elements that are beneficial to bone health, including:

  • calcium
  • phosphorus
  • magnesium

Many observational studies indicate that obtaining enough of these nutrients is critical for maintaining good bone mineral density, which is a sign of bone strength.


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