If you are interested in the benefits of eating chia seeds and why you should be eating more of them then you are in the right place!
Chia seeds are amazing for many things and many functions of the body. Coming close behind flax seeds for being one of the most popular superfoods.
They have grown in popularity over the years and are a relatively common ingredient now. But there are many health benefits to them that should inspire you to try to eat more of them on a daily basis!
So, if you want to learn more about chia seed benefits keep reading. And read till the end to learn about how you can even use chia seeds for weight loss!
And if you like this article make sure to go and check out this article on Why you Should be Eating Flax Seeds.
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What are Chia Seeds?
Much like their name implies chis seeds are the seeds of a species of plant that is a part of the sage family.
It is called Salvia Hispanica and is native to certain parts of Mexico.
These little nutritionally packed seeds have a long history of being used quite regularly by the Aztecs.
They used it in many different ways from pressing the seeds to make oil, grinding them into flour, eating them whole, using them as medicine, and adding them to drinks.
Benefits of Eating Chia Seeds
These little seeds pack such a large nutritional punch to your diet and should definitely be considered a dietary staple.
Unlike many other kinds of superfoods that you might have tried at some point. Chia seeds are pretty much tasteless which makes them perfect for adding into foods without compromising the flavor.
There are many superfoods that are very unappealing to the palette, but these seeds thankfully are not one of those.
Keep reading till the end to find out a few easy ways that you can incorporate chia seed benefits into your diet!
Disclaimer: I am not a health care practitioner or a doctor. The information in this post is for informational purposes and does not constitute legal health care advice in any way. I am not liable for any damages resulting from using the information included in this article. It is always best to consult a health care professional for advice on your own personal health needs.
1. High in Omega-3’s
One of the best chia seed benefits is its high content of omega-3 fatty acids. Even going so far as to surpass the amount contained in salmon!
Omega-3’s are very important for several functions of your body even helping with the health of your hair and skin.
It is important to keep in mind that though these seeds do contain high amounts of omega-3 fatty acids. They only contain a less beneficial form of fatty acid.
But they are still important to your health and are still beneficial just don’t rely on them for all of your omega-3’s.
Chia seeds are incredibly nutrient-rich which is a large part of why they have gained such popularity.
They are rich in protein, fiber, omega-3’s, fat, calcium, magnesium, phosphorus, and manganese.
But chia seed protein and mineral content is only half of the picture as they are also rich in high-quality carbohydrates and calories. The good kinds that your body can actually use and run off of.
They are great dietary additions to most diets as they are naturally GMO-free and are whole grains that are gluten-free and almost always organic!
3. Rich in Fiber
Chia seeds are also rich in fiber, which is a part of the carbohydrate family, but it doesn’t act as digestible carbohydrates do.
Fiber helps out the bacteria in your digestive tract. Helping everything to move along as it should as well as helping you to feel fuller for longer.
Chia seeds are one of the best sources of fiber that you can find as they are made up of 40% of fiber!
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4. Full of Antioxidants
Most of us are aware of just how important antioxidants are to our overall health and wellbeing.
Antioxidants have the important job of fighting off free radicals in the body which can contribute to aging and the formation of diseases in the body.
One chia seed benefit is that they are high in antioxidants and provide a great way of getting more antioxidants naturally in your diet.
5. High in Protein
One chia seed benefit that is well worth noticing is its high content of protein.
Chia seed protein is pretty high in comparison to other plant-based sources of protein. Making it an excellent option for those who follow a no-meat diet.
Their protein contents also help to make chia seeds for weight loss more beneficial. As protein helps you to feel fuller for longer aiding in weight loss and weight management.
6. Heart Healthy
As we already mentioned above one chia seed benefit is that they contain omega-3 fatty acids. Which are very important for heart health.
They have been shown to lower blood pressure which can help to prevent heart disease in the long run.
The fact that chia seeds for weight loss are so effective can also aid in having a healthy heart as heart health is directly linked to maintaining a healthy weight.
All of these chia seed benefits can help you to have a healthier heart with less risk of fatal disease as long as they are accompanied by other healthy lifestyle changes.
7. Helps with Weight Loss
It is a well-known fact that you can use chia seeds for weight loss for several reasons!
They are effective mainly from the chia seed protein and fiber content that they provide. Both helping to decrease appetite and to help you feel more satisfied after meals.
Since they are so nutrient-rich, they also help you to maintain a balanced diet while losing weight when you might be dieting.
They are also incredibly easy to incorporate into meals making them easy to consume while losing weight.
8. Low in Calories
Another reason why these little seeds are so popular is that they are not only very nutritionally dense, they are also low in calories!
This makes them one of those superfoods that is just about perfect. As you can eat plenty of them without adding large amounts of calories to your day too day diet.
They pack a powerful nutritional punch all while limiting the number of calories that they are adding to your diet.
Nutritional Benefits of Chia Seeds
The benefits of eating chia seeds are huge because chia seeds are so nutritionally dense. They are called a superfood for good reason!
Here is a detailed list of chia seed’s nutritional information to give you a better idea of why these seeds are so good for you.
This list of nutritional information applies to 3.5 ounces of chia seeds:
- Calories: 486
- Water: 6%
- Carbs: 42.1 grams
- Sugar: 0 Grams
- Protein: 16.5 grams
- Fiber: 34.4 grams
- Saturated Fat: 3.33 grams
- Polyunsaturated Fat: 23.67 grams
- Monounsaturated Fat: 2.31 grams
- Omega-3: 17.83 grams
- Omega-6: 5.84 grams
Chia seeds aren’t just incredibly good for you because of their nutrition levels. They are also fun of good for you vitamins and minerals.
Making it so much easier to get in the necessary vitamins and minerals into your diet. Without having to rely upon supplements and pills.
Vitamins and Minerals:
This isn’t all that chia seeds have to offer however, here are some extra benefits that chia seeds have. These substances are all amazing for your health and can be found in high amounts in chia seeds.
- Chia seeds contain caffein acid, a substance that might be able to fight inflammation in the body.
- They contain quercetin, a powerful antioxidant that can reduce the risk of several life-threatening illnesses.
- They are rich in Chlorogenic acid, which is an antioxidant that can lower blood pressure.
- Chia seeds also contain kaempferol, an antioxidant that can help to decrease your risk of cancer or chronic illnesses.
Benefits of Eating Chia Seeds: How to Eat Them
Now that we know why these nutrient-rich seeds are so beneficial to your health it’s time to find out how to eat more of them!
Because we could all use a little extra nutrition in our diet.
And thankfully that is a surprisingly easy task as they are almost tasteless and generally don’t affect the flavor of what you are adding them to.
This makes it so much easier to eat these superfoods without having to make any dramatic changes to your diet. They are so small and mild-flavored you won’t even know that they are there!
Chia Seed Pudding
This is by far the most popular way of consuming chia seeds for weight loss and it is a tasty way as well!
Using a chia seed pudding recipe is a great way of getting plenty of chia seeds into your diet in a really delicious way.
What better way to eat a superfood than in the form of a dessert?
Chia seed pudding recipes are known for helping with food cravings as they swell up and create a very filling dessert or snack.
Adding these seeds to granola is another great way of consuming them as well as benefiting from the chia seed protein.
The addition of chia seeds to your regular granola mix will add a huge nutritional boost between all of the protein, fiber, and none digestible carbs.
They are easy to sneak in and won’t affect the taste of your granola.
Since chia seeds have a bite to them, they are a great way of adding a bit of crunch and texture to foods.
Many people like to sprinkle them over smoothie bowls or soups as a way of adding an additional element to the dish.
This is an extremely easy way of getting more chia seed benefits into your diet on a daily basis with no extra exertion from you.
Chia seeds are also great when added to baked goods. You can sneakily add them into muffins, cookies, and even cakes in order to get some of those chia seed benefits and add some extra nutrition.
They won’t affect the taste or texture in most baked goods and are especially inconspicuous in whole-grain goods.
These make great additions to whole-grain muffins, hearty cookies such as oatmeal cookies, or even carrot cake!
One very common way of incorporating more chia seeds into your diet is to use them as a binder when cooking.
I often use them in the place of eggs since they are so gelatinous once added to water. You can use the same method by grinding up some seeds and adding in a few tablespoons of water.
They will create a thick paste-like binder that is great for holding most foods together and acts as an egg replacement.
Benefits of Eating Chia Seeds Conclusion
Has this list of the benefits of eating chia seeds been helpful to you? Did you learn anything that you didn’t know already about chia seeds and their health benefits?
Chia seeds are such amazing little nutritional dense superfoods that are great for your health. They make an amazing addition to your diet whether you are trying to drop a few extra pounds or get more natural omega-3’s into your diet.
These little seeds provide an easy way to incorporate more nutrition into your daily diet. Without having to change up your meals or eat things that you do not enjoy eating.
It is so easy just to sprinkle a tablespoon of chia seeds over your normal morning oats or to add them to a fresh tossed salad for lunch.
They help to make eating healthier just that much easier and doable for the person who is always in a rush. Or for the picky eater who doesn’t want to change up their diet.
Kelly Roenicke 2018, How to make a Chia Egg, The Pretty Bee, viewed October 1, 2020, https://theprettybee.com/chia-egg/.
National Institute of Health 2020, Omega-3 Fatty Acids, viewed October 1, 2020, https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.