Chia seeds are tiny but they offer big health benefits. They are very popular in the health and wellness world. You can now find them in snacks, drinks and even spreads. Many healthy recipes also use chia seeds, like chia pudding. Their popularity is growing across the globe and many health experts are using different social media and online platforms to explain its benefits. In this article, we shall be looking at some major benefits of chia seeds and the impact they have on the human body.
Although chia seeds are well-known in the health and wellness sector, they may seem new to some people. They have been used as food for a very long time. These small grey-black seeds come from the Salvia hispanica plant and have been grown since around 3,500 BCE. Even a small portion of chai seeds is full of nutrients. Just two tablespoons give you a good amount of omega-3s, antioxidants, fibre, protein and minerals. They also have mucilage, a type of fibre that turns gel-like when mixed with liquid. This makes them perfect for chia pudding and thickening healthy jams.
Help in digestion: Chia seeds support healthy digestion and may help with constipation. Two tablespoons provide about 10 grams of fibre, which is 40% of the daily recommended amount. Most of this is insoluble fibre, which adds bulk to stool and helps food move through the digestive system faster. This keeps things regular, especially when you drink enough water.
Control cravings and maintain blood sugar level: Chia seeds help control hunger and keep blood sugar levels steady. They are rich in fibre, protein and healthy fats which help you feel full for longer. This balance also prevents sudden spikes in blood sugar which can lower the risk of diabetes and heart problems. Research shows that adding chia seeds to white bread reduces blood sugar spikes and increases fullness compared to plain bread. This may also help with weight management by reducing cravings.
Help in improving heart health: Chia seeds support heart health due to their nutrient content. They are high in insoluble fibre which is linked to a lower risk of heart disease. They also contain alpha-linolenic acid (ALA), a plant-based omega-3 with anti-inflammatory properties. Some studies suggest that higher ALA intake is connected to a slightly reduced risk of heart problems. While chia seeds haven’t been directly linked to preventing heart disease, their nutrients are known to benefit cardiovascular health.
Improve sleep cycle: Chia seeds may help reduce anxiety and improve sleep because they are rich in magnesium. This mineral supports many functions in the body but most people do not get enough of it. Low magnesium levels can lead to anxiety, trouble sleeping and sugar cravings. Eating magnesium-rich foods like chia seeds can help. Just two tablespoons provide about 23% of your daily magnesium needs—more than most foods.
Support bone health: Chia seeds also support bone health. Along with magnesium, they provide a good amount of calcium, about 179 mg or 18% of your daily needs in just two tablespoons. Calcium is essential for strong bones and it can be harder to get enough of it on dairy-free diets like vegan or paleo. Chia seeds are a great plant-based option. Other non-dairy sources include sardines and leafy greens like kale and spinach.
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