why are chia seeds good for you?
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Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.
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Eating Too Many Chia Seeds Can Cause Digestive Issues Chia seeds are a good source of fiber, providing 11 grams of fiber in each 1-ounce (28-gram) serving (2). Fiber is essential for your health, promoting regularity and supporting the beneficial bacteria in your gut, among other important roles.
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Chia is an increasingly popular food ingredient among consumers and manufacturers. The nutrient-rich seeds are good sources of α-linolenic acid (an omega-3 fatty acid), fiber, protein, vitamins, minerals, and antioxidants, prompting claims that chia is “superfood.”
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“Chia seeds are so fibrous that they digest slowly—which is great because it curbs appetite and keeps us full longer. But if we don't have enough fluid to push it along, it's sitting in our stomachs and then we get constipated,” Lockwood explains.
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Chia seeds are a great choice for a keto diet. They help you get the fiber that can be a little harder to get in your diet when you're watching your carbs. One thing I love about using chia seeds as a source of fiber is that, unlike fruit, they have very little sugar to go along with the fiber.
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Chia Seeds: Chia seeds are high in soluble fiber and omega 3 fatty acids. These seeds absorb water and form a gel when soaked in liquid for thirty minutes, which may aid in appetite suppression.
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Like poppy seeds, chia seeds provide many nutrients, including fiber, protein, manganese, phosphorus and calcium, along with plenty of antioxidants and omega-3 fatty acids.
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Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams).
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The Taste and Texture of Chia Seeds Chia seeds have a mild, nutty flavor that works well to complement both sweet and savory dishes. They're very subtle in their taste, though some find the taste to be similar to a poppy seed or an alfalfa sprout.
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Chia seeds do contain fibre, protein and unsaturated fats – all of which are known to support a healthy heart and stable blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes.
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The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight. Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food (14).
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Eating them ground can help increase the absorption of the nutrients they contain. Chia seeds are often consumed whole. However, new studies show that the nutrients they contain may also be better absorbed when chia seeds are ground ( 17 ).
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Additionally, chia seeds are one of the best plant-based sources of omega-3 fatty acids, which have been shown to help increase “good” HDL cholesterol, decrease “bad” LDL cholesterol, reduce blood triglycerides and alleviate inflammation ( 5 , 6 ). When consumed in moderation, chia seeds can benefit your health.
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Blood Pressure Medications In one study, eating chia seeds for 12 weeks decreased blood pressure, along with markers of blood sugar and inflammation ( 26 ). This is because chia seeds are high in omega-3 fatty acids, which have been shown to work as a blood thinner and may decrease blood pressure.
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Both flax seeds and chia seeds are healthy and considered superfoods. Flax and chia are filled with fiber, protein and omega 3 fatty acids. They are gluten-free, grain-free and an excellent source of vitamins and minerals.
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Additionally, chia seeds are one of the best plant-based sources of omega-3 fatty acids, which have been shown to help increase “good” HDL cholesterol, decrease “bad” LDL cholesterol, reduce blood triglycerides and alleviate inflammation ( 5 , 6 ).