10 Chia Seeds Benefits: Necessity, Consumption, And Does It Really Benefit Your Health?

Medically reviewed by Maria Sarino, MD FACT CHECKED

Beautiful nature has so much to offer. The loving and soothing touch of nature can solve all possible problems in our life.

It has a treasure of natural elements that are a much better alternative to the toxic chemical substances produced by humans. One of them is Chia seed.

The seeds are known for their uniqueness and a long list of benefits. They are high-fiber foods, have antioxidant properties, and are suitable for the skin.

Let’s quickly advance towards the description and avail 100% benefits of these magic seeds.

Before we start with the benefits of Chia seeds, you need to understand that just like any other thing, if you go overboard with chia seeds consumption, then there are high chances that you may face one or many of the chia seeds side effects.

At the same time, before consuming these, ensure you are not allergic to chia seeds. It would be best if you go ahead and contact a doctor before you start consuming the same.

  1. Highly Nutritious And A Good Source Of Fiber

    The seeds are known to be gluten-free, sodium-free, low in saturated fat, a good source of fiber, cholesterol-free and sugar-free, as per a study

    A tablespoon of Chia seeds is known to have 6 g of carbs, 5 g of fiber, 69 calories, 2 g of proteins, and 4 g of fat. The fat present in it is a healthy fat and it has satiety-boosting fiber. 

    Increasing the quantity to two tablespoons provides 6% more iron than spinach, 6% more calcium than milk, 32% of daily magnesium intake, 64% more potassium than a banana, 4% of daily healthy fiber, and twice the amount of antioxidants present in blueberries.

    It also has omega fatty acids. The proportion of this omega-3 fatty acid in Chia seeds is up to 100% more than in salmon.

  2. Best Substitute For Eggs For The Vegans

    Latest trends have marked a major shift from animal-based products to plant-based products. The vegan drive has extended its control over a major population, and people have started looking for vegan alternatives. 

    If you are looking for the same, your hunt will end at Chia seeds. It has a high amount of proteins, vitamins, and minerals. 

    It has omega fatty acids, low cholesterol, and higher niacin (Vitamin B3). It can be used for baking purposes. 

    1 tablespoon of Chia seeds and 3 tablespoons of water together and allowed to sit for 15 minutes from a gel-like substance which is known to be similar in structure to a raw egg yolk.

  3. Healthy For The Heart

    As it is already known that Chia seeds have low cholesterol which is good news for the heart. Consuming chia seeds daily will not exert any extra pressure on the heart.

    These seeds are rich in soluble fiber which lowers the risk of high blood pressure and heart diseases. The antioxidant properties add up to the advantages as it reduces the risk even more. 

    It creates a sensation of being full which helps to avoid overeating. Ismein also absorbs extra acid produced by the stomach and reduces the chances of acid reflux. This can help avoid heartburn.

  4. Good For Skin

    Out of so many uses, a very precious one is its magical effect on the skin. It prevents the damage caused by UV rays as it combats free radical damage through its antioxidant properties. 

    It has a cooling effect that can reduce the inflammation of the skin which reduces the chances of worsening the skin problems. 

    The seeds are hydrophilic. They retained a lot of water helping in hydrating the skin and the body in the longer run. This helps to rejuvenate the skin and give it a fresh look. 

    It makes the skin glow. Abundant vitamins and minerals like Vitamin C vitamin A iron magnesium potassium can help the skin to look like the young days and provide elasticity to it. 

    It has an anti-aging effect on the skin and it works like a sunscreen which acts as a barrier to the damage caused by ultraviolet rays. It is a natural alternative that has no side effects similar to those of pharmaceuticals.

  5. Works Wonder For Hairs

    The first and most surprising effect it has on the hair is straightening. Phosphorus and proteins present in the seeds straighten the hair and avoid breakage and hair loss. 

    It can be added to hair masks for increasing the elasticity which makes the hair stronger and avoids breakage. The copper present can improve blood circulation which aids in a healthy scalp. 

    This can help in preventing thinning of hair. The hair growth is also boosted and the hair is shiny and smooth. These properties indicate that it has an upper hand on expensive, time-consuming chemical treatments. 

    It is a healthy and natural alternative to solving hair problems. It won’t be wrong to say a tablespoon of Chia seeds a day keeps hair problems at bay!

  6. Beneficial For Muscle Gain And Weight Loss

    The nutritious value of Chia seeds is already enough to understand the help it can offer to one aiming at getting in shape. It is a good source of protein which is a must for a healthy diet and muscle gain. 

    The healthy fat present in it can help to get the desired shape without having to worry about the consequences. The maximum amount of carbs in the seeds comes from fiber so the net carb intake is very less. 

    Therefore it is highly safe for people following the keto diet. It creates the sensation of being full so controls overeating. The lesser amount of seeds with plenty of vitamins and minerals means less food and a  healthier diet. 

    As it keeps the body hydrated and reduces the food intake it reduces the weight considerably. The ones looking to get some pounds can consider including Chia seeds in their diet.

  7. Controls Blood Sugar

    Chia seeds are rich in fiber which regulates blood sugar levels. It helps to counter the weight fluctuations one might suffer due to diabetes. 

    They are easy to digest and good for bowel movements. It increases insulin and glucose tolerance which reduces diabetic symptoms. 

    Chia seeds are the perfect flavourful partners for diabetic patients. It can be consumed raw for unlocking the benefits or be consumed as a flavored drink when combined with some lemon slices. 

    Adding it to salads, yogurt and oatmeals please the taste buds. Just sprinkling some chia seeds can help break the monotony of bland food. Along with health benefits, it adds crunch and flavors to the plate.

  8. Improves Sleep

    Hectic schedules and messed-up eating habits interfere with the sleep cycle. This issue is faced by a major proportion of people and is spreading like wildfire. Chia seeds can put an end to it. 

    They are said to reduce anxiety which is a major cause of insomnia. It has essential fatty acids tryptophan and omega-3 fatty acids. They aid in releasing the hormone melatonin. 

    It induces sleep. Regular intake of chia seeds before bed can increase the quality of sleep, and the number of hours while reducing the time taken to fall asleep. Chia seeds also refresh the mood and soothe the mind which helps in having a sound sleep.

  9. Makes The Bones Stronger

    Chia seeds are a powerhouse of nutrients. The calcium present in chia seeds is the primary element for bones. Calcium intake is important for strong bones and regular maintenance of bones. 

    Manganese prevents oxidative damage to bones. It is the basic unit for building skin and bones. Magnesium present in these seeds helps in the mineralization of bones making them stronger. 

    It reduces the risk of fractures and takes good care of bone health. Studies have shown that later stages of life are adversely affected by reduced calcium and bone strength. Taking chia seeds can help in restoring bone health.

  10. Other Benefits

    It is anti-inflammatory and speeds up recovery after injuries. The overloaded nutrition it provides in just a tablespoon is good for immunity. It is beneficial for mental, physical, and emotional health. 

    It is a good source. It is safe to be used by pregnant and breastfeeding mothers making it different from other available options. It can be consumed raw, in form of powder and drinks. The best part is it can contribute to various delicious recipes.

When And How To Consume Chia Seeds?

Chia seeds are highly effective when taken in the morning on an empty stomach. It boosts energy and metabolism giving enough power for the day.

However, if a person is suffering from insomnia, he should take it at night just before sleeping. The method of consumption is flexible.

It can be taken in powder form or as a liquid. It can be eaten raw. It can be taken with milk and water. Drinks, smoothies, and Indian pancakes can all be made delicious with Chia.

Who Can Consume Chia Seeds?

All age groups can eat chia seeds. It can be included in the diet by pregnant and breastfeeding mothers, vegans, bodybuilders and people with the keto diet.

Make sure to ask a doctor just for reassurance. Staying hydrated is another point to keep in mind. Eating dry chia seeds can absorb a lot of water and cause issues.

So, make sure to drink some water, especially when taking it on an empty stomach.

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