11 Incredible Benefits of CHIA SEEDS Scientifically Proven.
Chia seeds are among the healthiest foods on the planet.
Indeed, although tiny, they are full of nutrients.
In addition, chia seeds are known for their important benefits for the body and the brain.
Without further ado, here are the 11 scientifically proven health benefits of chia seeds. Look :
1. Exceptional nutrient content, but with very few calories
The tiny black seeds come from the chia, or Salvia hispanica, a plant that is similar to mint.
Originally from Mexico, chia seeds were for a long time one of the most important sources of food.
The Aztecs and Mayans consumed them for their energizing properties. Besides, the word chia means strength in the Mayan language.
Thus, chia seeds have long been a staple ingredient in South America.
But it was only recently that chia seeds were "rediscovered" by Western cultures as a true superfood with many health benefits.
Today, chia seeds have become a popular ingredient around the world, especially among health conscious people.
Don't be fooled by their modest size. Although tiny, chia seeds are particularly rich in nutrients.
A single serving of chia seeds, either 30 g or 2 tablespoons, contains (1):
- fibers: 11 g
- proteins: 4 g
- lipids: 9 g (including 5 g of omega-3)
- calcium: 18% of the RDI
- manganese: 30% of the RDI
- magnesium: 30% of the RDI
- phosphorus: 27% of the RDI
- significant amounts of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
This nutritional contribution is particularly impressive, especially considering that it is only abouta single serving of 30 g, or 2 tbsp.
But that's not all: one serving contains only 137 calories and 1 g of available carbohydrates.
On the other hand, if you exclude fiber (which is not digested by the body and does not contribute to calorie intake), then one serving of chia seeds contains only 101 calories per 30 g.
This means that chia seeds are one of the best sources of nutrients for the same amount of calories.
But that's not all ! Note that chia seeds are also whole grains, and generally from organic farming.
In addition, they do not contain GMOs and are naturally gluten free.
In summary :despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They are particularly rich in fiber, protein, omega-3 fatty acids and various vitamins and minerals.
To discover : 20 ZERO Calorie Foods To Help You Lose Weight.
2. Rich in antioxidants
Chia seeds are also distinguished by their high content of antioxidants (2, 3).
These antioxidants serve to protect the fatty acids in the seeds and prevent them from going rancid (4).
Several studies indicate that the antioxidants naturally present in food have positive effects on health (5).
Antioxidants help in particular neutralize free radicals that can damage cells, contribute to premature aging ...
... and increase the risk of certain diseases, including cancer (6, 7).
In summary : chia seeds have a high content of antioxidants, which protect the fatty acids in the seeds. Antioxidants also have many health benefits.
3. Almost all of their carbohydrates are fiber
One serving of chia seeds (30g) contains 12g of carbohydrates, of which 11g is dietary fiber.
Dietary fibers are part of carbohydrates, but they have the particularity of not being digested by the body.
In fact, fiber has no effect on blood sugar levels and does not require insulin to be eliminated.
So, although they belong to the carbohydrate family, the health effects of fiber are radically different from those of digestible carbohydrates, such as starch and sugar.
The content of assimilable carbohydrates in chia seeds is particularly low: only 1 g in a portion of 30 g.
This means that chia seeds are a low carb food.
Due to their high soluble fiber content, chia seeds can absorb up to 10 to 12 times their weight in water.
This is why chia seeds become gelatinous and sticky when soaked in water.
Likewise, it is also for this reason that they dilate in the stomach (8).
Due to their absorption and expansion capacity, experts believe chia seeds help increase the feeling of fullness, slow the absorption of food and reduce calorie intake.
Fiber also helps maintain good transit, as it regulates the intestinal flora (9).
The weight of chia seeds is made up of up to 40% fiber, making it one of the best sources of fiber in the world.
In summary :almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10 to 12 times their weight in water. Dietary fiber also has many health benefits.
To discover : The 16 Most Fiber-Rich Foods You Should Know.
4. Excellent source of complete protein
Chia seeds contain a significant amount of protein.
These proteins represent 14% of the weight of chia seeds, a particularly high proportion compared to other foods of plant origin.
In addition, they are complete proteins, that is, they contain all 9 essential amino acids and are therefore easily processed by the body (10, 11).
Protein has many health benefits, and is by far the most effective nutrient for weight loss.
Indeed, a high protein intake provides a feeling of satiety, which reduces appetite.
Several studies have shown that protein helps reduce obsessive thoughts about eating by 60% and the urge to snack at night by 50% (12, 13).
Chia seeds are truly an excellent source of protein, especially for those who eat little or no food of animal origin.
In summary :chia seeds have a high content of complete protein, which far exceeds that of most other plants. Protein is recognized as the most beneficial macronutrient for weight loss, and can significantly reduce appetite and snacking.
To discover : The 15 RICHEST Foods in Vegetable Protein.
5. They facilitate weight loss
Many health experts believe that chia seeds promote weight loss.
Thanks to their soluble fiber, chia seeds can absorb large amounts of water and expand in the stomach.
It is this dilation effect that increases feelings of fullness and slows the absorption of food (14).
Several studies on a similarly functioning soluble fiber, glucomannan, have shown that it promotes weight loss (15, 16).
Plus, the protein in chia seeds also helps reduce appetite and food intake.
Indeed, one study found that consuming chia seeds for breakfast increases feelings of fullness and helps decrease food intake in the short term (17).
In a 6-month study of obese people with type 2 diabetes, researchers found that daily consumption of chia seeds resulted in weight loss significantly greater than that of a placebo (20).
Adding chia seeds to your diet on its own is unlikely to lead to weight loss.
But experts believe chia seeds are a useful addition to a slimming diet.
Remember, a weight loss diet is about more than just changing one or two isolated foods.
It's all the foods that make up your diet that counts, but also sleep, physical activity and other important aspects of your lifestyle.
So, when paired with a proper diet and a healthy, active lifestyle, chia seeds can actually promote weight loss.
In summary : chia seeds are high in fiber and protein, proven to promote weight loss.
To discover : The 15 Best Foods To Eat To Lose Weight Fast.
6. Rich in omega-3 fatty acids
Like flax seeds, chia seeds have a particularly high content of omega-3 fatty acids.
By the way, on a pound basis, chia seeds still contain more omega-3 than salmon.
However, it's important to point out that the omega-3s in chia seeds are mostly made up of alpha-linolenic fatty acid (ALA), which is less beneficial than you might think.
This is because in order for the body to use ALA, it must first convert it into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in their active forms.
The problem is, the human body has trouble converting ALA into these active forms.
It is for this reason that omega-3s in plant-based foods have less health benefits than omega-3s in animal foods, such as fish oil (21).
Studies have shown that chia seeds - especially if ground - can increase blood levels of ALA and EPA, but not DHA (19, 22).
Thus, chia seeds are not a good source of DHA, the most important of the omega-3 fatty acids.
This is why experts tend to consider chia seeds to be a lower quality source of omega-3s.
To get enough DHA for your brain and body to function properly, eat fatty fish or fish oil like this regularly.
And if you are vegan, know that there are also DHA supplements of plant origin.
In summary : chia seeds have an exceptional content of ALA, an omega-3 fatty acid. However, the human body fails to convert it to DHA, the most important of the omega-3 fatty acids.
7. They reduce the risk of cardiovascular disease
Because chia seeds are high in fiber, protein, and omega-3 fatty acids, they help reduce the risk of cardiovascular disease.
For example, studies in rats have shown that chia seeds help reduce some of the risk factors for cardiovascular disease, including triglycerides, inflammation, insulin resistance, and belly fat.
Researchers have also found that chia seeds help increase levels of "good" cholesterol (HDL) in rats (23, 24).
Other studies have shown that chia seeds reduceblood pressure significantly in people with hypertension, a major risk factor for cardiovascular disease (25, 26).
Overall, experts believe that chia seeds may have positive heart health benefits.
In summary : Studies on the benefits of chia seeds on cardiovascular disease risks show promising results, but more research is needed to confirm these benefits.
To discover : How To Reduce Your Cholesterol Levels? The 7 Anti-Cholesterol Natural Remedies.
8. Beneficial for bone health
Chia seeds are high in many of the nutrients that are essential for good bone health.
These include calcium, phosphorus, magnesium, and protein.
Their calcium content is particularly impressive: a single serving of chia seeds (30 g) contains 18% of the RDI.
Pound for pound, the calcium content of chia seeds is higher than most dairy products.
Therefore, chia seeds are considered to be an excellent source of calcium for people who do not consume dairy products.
However, be aware that chia seeds also contain phytic acid, which may slightly reduce calcium absorption.
In summary : chia seeds are rich in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for healthy bones.
9. They regulate blood sugar spikes
Transient, fasting hyperglycemia (high blood sugar levels) is a hallmark symptom of untreated type 2 diabetes.
Chronic, fasting hyperglycemia is often associated with several chronic diseases, including cardiovascular disease (27).
Even transient blood sugar spikes, such as those after a meal, can have adverse health effects, especially when they are regular and too high (28).
However, animal studies have found that chia seeds can improve insulin sensitivity and regulate blood sugar levels after a meal (24, 29, 30).
Studies in humans confirm these benefits.
They show that eating bread with chia seeds helps to reduce blood sugar spikes after a meal, compared to bread without chia seeds (31, 32).
In summary : several studies have shown that chia seeds help regulate blood sugar spikes after a meal high in carbohydrates, an important health benefit for people with type 2 diabetes.
10. They help reduce chronic inflammation
Inflammation is the body's normal reaction to infection or injury.
Typically, the inflammatory reaction is characterized by redness and swelling of the skin.
So inflammation can be beneficial as it helps the body heal and fight bacteria, viruses and other pathogens.
But it can also have negative consequences. This is particularly the case with chronic inflammation, associated with an increased risk of cardiovascular disease and cancer.
Often, chronic inflammation has no visible signs, but it can be spotted by testing for inflammatory markers in the blood.
Certain bad habits increase the risk of chronic inflammation, including smoking, not being physically active, or eating poorly.
Conversely, certain healthy foods help reduce the level of inflammatory markers in the blood.
In a 3-month study of 20 people with diabetes, researchers found that consuming 37g of chia seeds per day reduced by 40% levels of C reactive protein, an inflammatory marker.
By comparison, researchers found no significant improvement in people who ate wheat bran bread (25).
In summary : one study indicates that consuming chia seeds helps reduce levels of C-reactive protein, an inflammatory marker. However, more research is needed.
11. They are very easy to prepare
Chia seeds are surprisingly easy to incorporate into your diet.
Neutral in taste, you can add them to almost any of your favorite recipes, sweet or savory.
And unlike flax seeds, they don't need to be ground, making preparation that much easier.
You can consume the seeds chia everywhere:
- sprinkled in breakfast cereals, yogurts, vegetables or rice dishes,
- soaked in fruit juice,
- added to your porridge, pudding, smoothie or
- ground and integrated into cake doughs and homemade breads.
And because they absorb water and fat, chia seeds are also great for thickening sauces and for replace an egg in a recipe. Click here to find out how.
You can also soak them in water to make gelled water.
So adding chia seeds to your recipes is an easy way to dramatically increase your nutritional intake.
Where can you find chia seeds?
If you want to buy chia seeds, know that you can find excellent quality on the internet, with hundreds of favorable reviews, like these organic chia seeds.
You can also easily find it in all organic stores.
Chia seeds are easily digested.
However, if you are not used to eating foods high in fiber, your transit may be slightly affected when you eat too much of it.
How much should I eat?
Wondering how much to eat to benefit from the benefits of chia seeds?
Know that experts recommend eating 1.5 tbsp (20 g) chia seeds, 2 times per day.
Conclusion
Chia seeds are not only rich in nutrients, omega-3 fatty acids, antioxidants and fiber, but they're also easy to prepare.
Most often, they are eaten in pudding, porridge or in a smoothie.
Scientific studies indicate that chia seeds have many health benefits, including to reduce inflammation and lose weight.
If you don't already eat chia seeds, consider adding them to your diet.
Indeed, they are one of the few superfoods really worthy of the name.
Your turn...
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Also to discover:
The 10 Benefits of Chia Seeds That No One Knows About
The 15 RICHEST Foods in Vegetable Protein.