Why Should You Include Chia Seeds in Your Diet?

Increased demand for these seeds means they are becoming more widely available in grocery stores and supermarkets. They are in energy bars, cereals, tortilla chips, and fruit drinks.

The main reason behind this increase in demand and availability is that chia seeds are the source of several health benefits. They are even included in several supplements for wellness.

Here are several reasons it is healthy to include chia seeds in your diet.

Increased source of fiber

Chia seeds contain a significant amount of fiber. This fiber helps maintain the healthy gut bacteria that support your immune system and mood. Who knew that fiber could put you in a positive mood?

One ounce of chia seeds contains 12 grams of carbohydrate and 10 grams of fiber, which amounts to almost 40% of your daily fiber needs.

This fiber increases the level of good cholesterol in your bloodstream, lowers blood pressure, and prevents blood clots, as well as safeguarding against heart disease.

Powerhouse antioxidants

Chia seeds include health-boosting antioxidants that defend your body against oxidative stress. This is an imbalance between cell-damaging free radicals and the antioxidants that fight them.

A good source of antioxidants like chia seeds reduces oxidative stress, which contributes to diseases like Parkinson’s and Alzheimer’s. This means that chia seeds can protect your brain and reduce aging effects.

Regulates blood sugar levels

Some people have difficulty managing their blood sugar levels. Chia seeds contain nutrients that improve insulin sensitivity. They help you maintain normal blood sugar levels after meals and let you enjoy steady and sustained energy.

Chia seeds are often compared to flax seeds, but chia is better at lowering blood sugar levels. Chia seeds have a superior ability to alter glucose into a slow-release carbohydrate. This also results in reduced hunger pangs and feeling more satisfied after meals.

Stronger bones

Chia seeds contain a powerful variety of essential nutrients such as calcium, phosphorus, magnesium, and manganese. All these nutrients help to improve and maintain bone health.

Regular physical activity, combined with certain minerals and these nutrients, can help preserve bone density. In addition, chia seeds contain high amounts of calcium and other important minerals. All the nutrients and minerals that are required for strong bones are naturally present in these seeds. Eating them regularly is a great way to strengthen your bones.

Healthy fats

Chia seeds are also rich in plant-based omega-3 fatty acids. These fatty acids are also known as alpha-linolenic acid (ALA). They have anti-inflammatory properties and improve blood circulation.

This means that chia seeds can protect you from heart disease by improving your blood circulation. A study shows that regularly consuming 37 grams of chia seeds can reduce blood markers for inflammation by almost 40%. This anti-inflammatory effect also improves skin health and can protect your heart.

Helps promote weight loss

There are several ways chia seeds encourage weight loss. They have an anti-inflammatory effect, they help you feel full, and they help manage your blood sugar levels.

An interesting property of chia seeds is that they take on a gel-like texture when they are added to liquid. You can easily mix them into any fluid, including juices, smoothies, and shakes. You can also opt for vitamins for wellness that include chia seeds.

There are organic supplements containing chia seeds that you can order online. However, make sure that you ask your nutritionist or physician how much you should take based on your body’s needs.

Chia seeds help you shed unwanted fat from your body.

A study also indicates that when you eat chia seeds for breakfast, you eat less at lunchtime. This study enlisted volunteers who were asked to eat a mid-morning snack of yogurt; some were given chia seeds and others were not.

The study found that the volunteers who had the chia seeds felt less post-snack hunger and craved sugary foods less.

Conclusion

Chia seeds pack a lot of health benefits into a small space. They improve the health of your heart, bones and mind, and they are easily available online or in supermarkets.

Remember, eating too much of anything can have an adverse impact on your health. Therefore, always have a balanced consumption of all the nutrients as they help you to live a healthy life. If you’re not sure about your intake, ask a doctor or nutritionist.