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Chia seeds are about 2 millimeters (0.08 in) in diameter and are oval, gray, and black and white in color. Because the seeds are hygroscopic, when they are soaked they absorb up to 12 times their weight in liquid and form a mucilaginous coating that gives chia-based dishes and drinks a unique gel texture.
For general health, a balanced diet is essential. By choosing nutrient-dense foods, your body can get the vitamins, minerals and antioxidants it needs. Chia seeds are one of them. Consuming chia seeds is becoming increasingly popular as a health fad, and for good reason. Chia seeds are consumed by many people on a regular basis, either as a snack or breakfast. An RDA does not exist for chia seeds. However, 50 grams per day, or about five teaspoons, can be taken without risk.
Omega-3 fatty acids, fiber, protein, antioxidants and many other vitamins and minerals are just some of the nutrients that these tiny seeds are packed with. Consuming chia seeds has many health benefits. It can be added to smoothies, used as a thickening agent in recipes, or sprinkled on yogurt.
Here, take a look at what happens to your Health when you eat chia seeds every day.
Improved Heart Health
A simple and effective way to strengthen your heart is to eat chia seeds. It can help lower cholesterol, control blood pressure, and reduce inflammation. It is high in omega-3 fatty acids, fiber and antioxidants. By increasing the lipid profile and strengthening the normal function of the heart, chia seeds can help reduce the risk of cardiovascular disease.The amount of soluble fiber helps remove cholesterol from the bloodstream, while omega-3 fatty acids maintain heart rhythm and reduce the risk of blood clots.
Increased Fibre Intake
Chia seeds can help you consume more fiber. Loaded with both soluble and insoluble fiber, these tiny seeds help regulate bowel movements and aid digestion. Chia seeds slow the absorption of carbohydrates and increase the feeling of fullness in the digestive tract by absorbing water and forming a gel-like material.
Blood Sugar Levels
Blood sugar regulation is another benefit of chia seeds. They help prevent blood sugar spikes and crashes by promoting slower digestion and slower release of glucose into the bloodstream due to their high fiber content. Those with diabetes or those who want to properly control their blood sugar levels may find this consistent energy delivery especially helpful.
Energy Levels
Chia seeds are another source of increased energy. It is loaded with fiber, protein, carbs and omega-3 fatty acids. The slow and steady release of energy from these tiny seeds avoids the typical crash and spike associated with eating sugary snacks.
Improved Bone Health
Chia seeds contribute well to bone health. These small seeds are useful for bone strength and density as they are high in calcium, phosphorus, magnesium and protein. Phosphorus promotes bone mineralization, while calcium maintains bone integrity. Magnesium facilitates the absorption of calcium, while protein provides the basic building blocks of bone tissue. Regular consumption of chia seeds reduces the risk of fractures and helps prevent osteoporosis.
Weight Management
Because they can increase feelings of fullness, chia seeds are beneficial for those trying to lose weight. Chia seeds, which are high in fiber, protein and good fats, can help manage calorie intake by reducing hunger and cravings. In addition, chia seeds slow down digestion and increase the sensation of fullness in the stomach by distending the stomach after soaking in liquid.