These Health Benefits Of Chia Seeds You Should Know About

Last updated on : June 23 2021

Chia seeds

Chia Seeds

For most of us, changing unhealthy eating habits is quite a challenging task. We take on difficult and dull routines or do exhausting work out in a gym rather than start following a healthy diet. 

But when we finally do it, we think, "why did I wait so long?" 

Eating well is fundamental to good health and well-being. And, it can help us to avoid many diseases in the future. So, it's worth exploring more about healthy diets.

Healthy eating is not about starving yourself. It is about eating a wide variety of products in the right amounts. One of these healthy items is 

chia seeds, and in this post, we explain why.

What Are Chia Seeds

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.

Chia seeds grow mostly in Mexico and the U.S. Southwest and provide many great benefits to your brain and body. Along with quinoa and amaranth, chia is classed as a "pseudocereal," which means a non-grass plant with seeds that can be ground into flour and otherwise used as a cereal.

There are black and white types of seeds, but there is no difference in nutritional power. 

Chia seeds contain several components that can prevent various chronic diseases when eaten as part of a balanced diet. 100g of chia seeds contain 490 calories, 44g of carbs, 15g of protein, and 30g of fat. 

And you need just 2 tablespoons (30g) daily, which could give your body a proper daily portion of calcium, magnesium, iron, zinc, vitamin B3, etc. 

Sounds good, right? It really is, and there is more good reason to add these healthy seeds to your diet. 

1. Chia Seeds Can Help You Lose Weight

Of course, if you only add chia to your diet, you will not lose kilograms as physical activity, and a balanced diet is also needed. 

However, chia seeds are a helpful additional product that сan stabilize and clean your body. The protein that is in chia seeds could help cut your appetite and food consumption. 

Most nutritionists say that chia reduces short-term food intake and increases satiety

Not a bad effect, right?

2. Chia Seed Are Full Of Fiber

Chia seeds are one of the best fiber sources globally, as almost all of the carbohydrates in this product are fiber. 

That is why they can absorb 10-12 times their weight in water. In doing so, they become gel-like and expand, taking more place in your stomach. The effect is you feeling fuller for longer and, as a result, curbing your diet. 

Fiber also feeds the friendly bacteria in your intestine and so aids in digestion - it helps you maintain normal bowel movements and reduce constipation.

3. Chia Seed Are The Perfect Source Of Omega-3

Omega-3s are super important for our health and have a considerable number of benefits. Its consumption improves sleep, reduces the risk of heart disease. Moreover, Omega-3 is helpful for joints, etc. 

Chia seeds are very high in omega-3 fatty acids, even more than some fish. Regular consumption can help you fight depression and anxiety, improve your eyes' health and reduce some hard symptoms. 

But still, there is a difference between animal and plant omega-3, so keep using both resources.

Read MoreSurprising Health And Beauty Benefits Of Eucalyptus

4. The Beauty Effects of Chia Seeds

If you have dry and flaky skin, it doesn't really matter how much you moisturize it. It is necessary to make changes inside, and chia seeds are beneficial with that. 

The fat and antioxidants have amazing skin effects, as they increase blood circulation. Also, your stomach condition improves, imparting further health and glow to your skin. 

The chia seed oil is not only excellent for treating skin problems. As the seeds are extremely rich in Vitamin E and fatty acids, they can help make your hair thicker and stronger and enhance hair growth.

5. Chia Seeds Support Inflammation Treatment And Reduce The Chances Of Heart Diseases

With the overall positive effect on the human body, alpha-linolenic acid in chia seeds can be especially supportive to your heart. ALA can also support brain function and reduce high cholesterol. 

At the same time, chia can provide huge support during inflammation treatment. Inflammation helps your body fight viruses and other infectious agents but must be kept at an appropriate level. 

Chia seeds also can reduce blood pressure for those suffering from hypertension and certain connected risk factors, including triglycerides, insulin resistance, and belly fat.

6. Chia Seeds Assist With Blood Sugar Reduction

High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes. 

Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. 

This effect is of great help to those who have diabetes, in particular. 

Keep adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods, and it will be perfect for you in the long run.

7. Chia Seeds Are Full Of Antioxidants

Antioxidants are vital cancer-fighting components in food, and they make the impossible possible: they slow down aging signs, make your skin look younger, make hair healthy, and reduce the risk of cancer

They fight the production of free radicals that lead to inflammation and various diseases. These antioxidants also protect the seeds' sensitive fats from becoming rancid, allowing you to add seeds everywhere – from first dishes to desserts.

8. Chia Seeds Are A Great Protein Resource

There are 4 grams of protein in a daily dose of chia seeds, arguably the most weight loss-friendly dietary nutrient. 

If you don't eat meat, finding products with protein can be a real challenge making chia perfect for you.  

Protein can also reduce appetite, so it is good if you can avoid night travels to the fridge, right?

9. Chia Is A Rich Source Of Calcium

You know it from school – calcium is needed for bone health. Of course, for that, you also need phosphorus, magnesium, and protein, but they are already in chia seeds. 

If you don't eat dairy, chia can be the perfect substitute. But if you do consume milk products, imagine the enhancement you are giving to your bones.

10. Chia Is Easy To Use

Chia seeds in yogurt

Wondering how to use chia seeds? One of the best benefits of chia seeds is that they are so simple to incorporate into your diet

You don't need to grind them to make them digestible. They mix well with liquids, and they are a simple but quick supplement of nutrients to a variety of foods. 

Seeds can be used in different ways because of their mildly nutty flavor and mild taste qualities. 

They are perfectly combined with a sweet dish or a savory dish and will get you an extra bump of energy. Also, add some to your morning cup of coffee. 

Take chia as an additional seasoning for almost all food because it has a neutral taste and will not make your food taste worse.

Add them into your regular meals like baking products, yogurts, smoothies, or your morning cup of coffee. You can easily find many recipes for delicious and healthy works of food-art with chia. 

Note that it is better to add chia yourself, rather than buy products with chia in them. 

But don't eat dry seeds. Use one of these tasty options:

● Add to puddings and muffins

● Use it instead of eggs during baking

● Add soaked seeds to oats, smoothies, yogurts, jam, and soups

● Use as a salad dressings and marinades

You can even add some seed to your tea, and it will make a completely new texture with tons of positive benefits for your health and metabolism.

The great thing about chia seeds is that they can easily be implemented in most diets, whether gluten-intolerant, vegetarian, or vegan. 

And, because it is a soft-eating seed, it is gentle on the stomach and can be included in your child's diet when you start with solids without the choking hazard. 

Try it and share your experience with others. 


We should consume a wide range of foods to make sure we are getting a balanced diet, and the body is receiving all the nutrients it needs.

Rich in fiber, protein, omega-3 fatty acid, and many other nutrients and vitamins, chia seeds help cure various illnesses and also aids your weight loss journey. 

You can find whole seeds for adding to your own recipes at most supermarkets and health food stores. Adding chia seeds to your daily meals will boost their nutritional value. So, start making changes already now, and your body will be thankful.

If you have your own audience, tell them about the benefits of chia seeds and let people get new knowledge about healthy living. Or submit a post to diet blogs with and get more interested followers that possibly will change their life habits. 

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