Deed 1 whole egg, Chia seed benefits 1 tablespoon of whole chia seeds or 2 teaspoons ground Hunger and sustainable development nenefits with 3 tablespoons water. One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. Romi Londre, RDN, CD Nutrition. The Best Treadmills to Add to Your Home Gym. Share this article.

Chia seed benefits -

Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, people all over the world enjoy chia seeds 2. In fact, just 1 ounce oz , which is 28 grams g or 2 tablespoons tbsp of chia seeds, contains 3 :.

Despite their tiny size, chia seeds are highly nutritious. Chia seeds are also an excellent source of antioxidants 1 , 4. Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body 1.

For example, free radical damage contributes to aging and diseases like cancer 5 , 6. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin , and kaempferol. These may all have protective effects on your heart and liver, as well as anticancer properties 1.

For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects 7 , 8. Chia seeds are high in antioxidants. One oz 28 g of chia seeds has close to 10 g of dietary fiber.

Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity One study in 24 participants found that eating 0. Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.

In an older study from involving 90 people with overweight, consuming 50 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.

However, studies on chia seeds and weight loss have provided mixed results. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.

Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood. In turn, this can reduce your risk of heart disease Consuming ALA , the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.

Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.

However, more human research is needed. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.

Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group.

The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease Promisingly, animal studies have found that chia seeds may improve insulin sensitivity.

A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough. Chia seeds can help people to meet dietary requirements for fiber. In addition to helping with digestive health, fiber may help people feel fuller for longer.

This can make high fiber foods useful for those trying to reach a moderate weight. However, there is little evidence to support the claim that chia seeds in particular can promote weight loss.

An older review concluded that there was limited data to suggest this, but a small study involving 26 people found chia seeds did not improve weight loss compared with a placebo. More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight.

A review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein HDL cholesterol and lowered low-density lipoprotein LDL cholesterol. The authors concluded that chia seeds have a protective effect on the balance of lipids in the blood and a neutral or beneficial effect on other markers of cardiovascular health.

These findings may mean chia seeds could be a good addition to the diet of those who want to lower LDL cholesterol or raise HDL cholesterol. However, it is important to note that no single food can treat high cholesterol.

A very small study involving 15 participants found that compared with flax seeds, chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.

This could prove useful to people with type 2 diabetes, but there are no studies that specifically prove chia seeds can help with managing blood sugar levels in those with the condition.

Chia seeds contain 6. This includes Omega-3 and Omega Researchers are still learning about how PUFAs affect health, but a review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors.

This may mean chia seeds are a good addition to a heart-healthy diet. However, the authors highlighted that the evidence was only low to medium quality. No studies have proven that consuming chia seeds in particular can reduce the chance of heart disease.

People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies, and as a topping on salads. It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can make them useful for thickening desserts, such as chia seed pudding.

It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies. This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet. To use chia seeds as an egg substitute in baking, try mixing 1 tbsp of whole chia seeds, or 2 tsp of ground chia seeds, with 3 tbsp of water.

Let them sit for a few minutes. When the mixture has become a gel, use it to replace 1 egg. Find more chia seed recipes here. Chia seeds are generally safe to consume. Some people may have a chia seed allergy, but it is not common. A study notes that chia seeds have structural similarities with other foods that people can be allergic to, such as sesame seeds and hazelnuts.

It is also an essential element needed to support the body's immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal. Chia seeds can add a low calories crunch to any meal or snack. In fact, just one ounce 28 grams or two tablespoons of chia seeds contains only calories.

Per Harvard Health , the fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol bad cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.

In fact, one study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds. Chia seeds contain calcium and phosphorus as well as magnesium. All three of these minerals have been known to help support optimal bone health.

Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength. Chia seed components can play a key protective role in chronic diseases like cardiovascular disease, diabetes, and certain types of cancer, says Jackie Newgent, R.

As you already read, chia seeds are an excellent source of fiber, which can promote intestinal health. The Mayo Clinic notes that eating a diet rich in fiber also is shown to protect against colorectal cancer.

Contrary to popular belief, there is not one food or ingredient that specifically targets belly fat, says Gans. Due to the high fiber content, chia seeds can make you stay full longer, allowing you to naturally eat less and lose weight , including belly fat , adds Prest. Generally, enjoying around 2 tablespoons a day of chia seeds in meals and snacks is a healthy amount for most adults, says Newgent.

You can also make a chia seed pudding , add to overnight oats , jams, and even coleslaw, says Prest, for a thicker consistency and an added health boost. The opportunities to add chia seeds into your day are endless! Ashley Martens is a wellness writer based in Chicago.

With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives.

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