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Benefits of chia seeds

Chia seeds are one of the most well-liked superfoods on the market and have many benefits. These include being high in omega-3 fatty acids and antioxidants and being easy to integrate into your diet because of their versatility and mild flavor. Here are some of the top health benefits of chia seeds that you should know about before adding them to your diet. So, here are seven health benefits of chia seeds, all supported by science.

1. Highly nutritious

The benefits of eating Chia seed can be found in its high nutritional content, as it contains all nine key amino acids, making it one of the few plants. One ounce (28 grams) of Chia has around 11 grams of fiber and 12 grams of omega-3 fats. It is also a very good calcium source and has significant magnesium levels. The protein content is close to 9 grams which is a bit higher than that found in soybeans or quinoa, two common sources.

Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Alpha-linolenic acid (ALA): 5 grams
Carbs: 11.9 grams
Fiber: 9.8 grams
Calcium: 14% of the Daily Value (DV)
Iron: 12% of the DV
Magnesium: 23% of the DV
Phosphorus: 20% of the DV
Zinc: 12% of the DV
Vitamin B1 (thiamine): 15% of the DV
Vitamin B3 (niacin): 16% of the DV

2. They can support your digestive health.

Chia seeds have numerous benefits, from supporting your digestive health to being high in protein. They can be added to your favorite meal or snack instead of unhealthy things like chips and cookies. Check out these other benefits:

They provide a nutritious punch of protein.
Easy to blend and drink, as well as use recipes and salads.
Great way to start the day with a healthy morning shake or help an afternoon sugar crash by adding them into desserts.

3. May support weight loss

Chia seeds are well known as a weight loss supplement. This is because they are rich in omega-3 fatty acids, antioxidants, and fiber, which all help to decrease inflammation in the body. This can lead to more energy and also maintaining a healthy weight. Chia is also proven to make you feel fuller, so it might be an easy way to cut down on snacks!

4. They can help keep you full and satisfied.

Chia seeds are a great addition to your morning routine because they can keep you full and satisfied, potentially decreasing your overall caloric intake. That said, I recommend following my gluten-free oats recipe so you can get all the benefits of oatmeal and protein without gluten.

All that said, it’s really important to drink plenty of water when consuming chia seeds as they act as a natural sponge in your gut, soaking up whatever liquid they come into contact with, which is great but only if the liquid is still water (and not wine!). Not only will this make you detect good, but it’ll also help prevent kidney stones which happen when urine becomes too concentrated and needs to be passed more often than normal. Chia seeds soaked in alcohol count as liquids too!

5. Contain many important bone nutrients

Chia seeds are one of the well-off plant sources of omega-3 fats, protein, fiber, and calcium. Omega-3 fatty acids protect against various chronic diseases, including cancer and heart disease. Protein is important for cell building and provides energy to the body. Fiber helps keep blood sugar levels stable as well as regulate bowel function. Calcium is necessary for strong bones and teeth. Chia seeds are high in various nutrients that are main for bone health, including:

Calcium
Phosphorus
Magnesium

6. They can help you recover post-workout.

Add some Chia Seeds to your diet if you want to get the bulk out of your gym sessions. They can be an excellent post-workout snack. Why? For starters, they offer muscle-building proteins, omega-3s, and antioxidants. In addition, it’s a whole grain, which means complex carbs too! And because these seeds are high in fiber and keep you feeling full, it’s a perfect way to avoid over-eating. On the lid of all that – they taste amazing too!

7. May reduce blood sugar levels

Chia Seeds – and may reduce blood sugar levels in people with diabetes. The pancreas produces insulin, which converts the sugars, starches, and other food nutrients into energy our cells need. Chia seeds have high amounts of protein, fiber, iron, zinc, and omega-3 fatty acids, which can improve metabolism. They are a good substitute for anyone who is looking to eat healthier.