2. They help control cravings
As shown above, 1 serving of chia seeds contains 11 grams of fiber. This component, according to this publication from the Harvard T.H. Chan School of Public Health, helps prolong the feeling of fullness and prevents excessive calorie consumption at other meals throughout the day.
3. They promote weight loss
Because they prevent overeating and are rich in fiber, chia seeds may be a good option to include in a weight-loss diet. Relatedly, a study in the Annals of Internal Medicine suggests that a high-fiber diet may be significantly linked to weight loss.
4. They reduce joint pain
In addition to the above benefits, this publication from the Arthritis Foundation suggests that chia has anti-inflammatory effects due to its alpha-linolenic acid content. This may be helpful in reducing joint pain.
5. They protect bones
The high-quality nutrients provided by chia seeds are a good supplement for maintaining healthy, strong bones. Consuming calcium (18% of the recommended daily intake), magnesium, and phosphorus may reduce the risk of conditions like osteoporosis and help control bone loss.
6. They support digestion
Another benefit of chia seeds is that they support intestinal health. Their fiber content facilitates waste elimination and proper digestive function. This, as this review published in the Journal of Food Science and Technology indicates, helps with diabetes mellitus by slowing the digestion process and glucose release.
7. They protect the heart
Thanks to their omega-3 fatty acid, protein, and fiber content, chia seeds may help prevent the development of cardiovascular disease. Although the results of several studies have been inconclusive, some animal studies suggest this food may serve this purpose. This article, published in the Annals of Nutrition and Metabolism, demonstrated that chia seeds help reduce several risk factors, including triglycerides, inflammation, insulin resistance, high blood sugar, and abdominal fat.
8. They improve athletic performance
It’s essential to consume protein, healthy fats, and other nutrients that serve as a fuel source for all the body’s systems. For this reason, including chia in your daily diet would be a good option for athletes and those who engage in regular physical activity.
9. They are a source of omega-3 fatty acids
One of the easiest ways to consume omega-3s is probably chia seeds. According to this article from the Cleveland Clinic, polyunsaturated fats help reduce the risk of heart attacks, increase good cholesterol levels, and lower blood pressure. However, it’s recommended to include other sources of this fatty acid in your diet besides chia seeds.
10. They prevent premature aging
As stated in this study published in the Journal of Food Science and Technology, chia consumption may not only help prevent premature aging of the skin, but also of internal organs. This is thanks to the antioxidant activity of certain compounds such as chlorogenic acid and quercetin.
As you can see, chia is a very complete food that, in many ways, promotes well-being and proper body function. Start incorporating it more often into your diet! It’s recommended to always follow a healthy, balanced diet rich in healthy fats, fiber, whole foods, and protein from fish and lean meat. It’s also important to get 30 minutes of exercise at least five days a week! Choose the activity you enjoy most!
Frequently Asked Questions
What are the benefits of chia seeds?
Chia seeds are rich in nutrients, helping control cravings, promoting weight loss, reducing joint pain, protecting bones, supporting digestion, protecting the heart, improving athletic performance, and preventing premature aging.
How can I include chia seeds in my diet?
Chia seeds can be easily added to smoothies, porridge, yogurt, desserts or a simple glass of water or milk for breakfast.
What do chia seeds contain?
Chia seeds contain fiber, protein
ne, phosphorus, magnesium, manganese, fats (including omega-3) and calcium.
