Benefits Of Chia Seeds

Using chia seeds has become very widespread recently due to their numerous health benefits. They’re considered an important source for many nutrients that the body needs, and a lot of experts recommend including chia seeds in our diets.

Chia seeds

Chia seeds come from the Salvia hispanica plant, and they’re small, oval, black and gray seeds with white patches.

Chia seeds contain several nutrients:

• Carbohydrates, which constitute 26-41% of chia seeds, and the most prominent of which are fibers that constitute 18-30% of them. Fibers are an essential nutrient, and they contribute to reducing the risk of type 2 diabetes, inflammation in the body, cardiovascular diseases, and digestive disorders.
• Healthy fats, which constitute 30-33% of chia seeds. The most significant fatty acids are omega-3, which plays an essential role in brain and heart health in addition to reducing inflammation in the body.
• Protein, which constitutes 15-25% of chia seeds. It’s well known that proteins have a crucial role in building the body in addition to balancing the blood sugar.
• Chia seeds also contain antioxidants, magnesium, calcium, potassium, iron, phosphorus, copper, zinc, and vitamins B1 (thiamin), B2 (riboflavin), and B3 (niacin).

Benefits of chia seeds

Due to the fact that chia seeds contain many essential nutrients for body health, they are beneficial in:

• Boosting the immunity and biological functions in the body.
• Improving gut health and absorption, in addition to reducing constipation.
• Some studies showed that they help in preventing certain chronic diseases, such as diabetes, cardiac disorders, and some cancers, and that’s by reducing the inflammation in the body, controlling the blood sugar, lowering high blood pressure, and reducing triglycerides and cholesterol.
• They help in weight control and reducing obesity because they’re rich in fiber and protein, and they also expand in the stomach, which increases the feeling of being full.
• They might help in improving depression and anxiety.

Side effects of chia seeds

• Generally, it’s recommended to not have more than 2-3 tablespoons (30-45 grams) of chia seeds daily because excessive consumption of chia seeds might cause digestive problems, such as bloating, gas, and constipation sometimes; they might also affect absorption.
• Despite the fact that they’re significantly helpful in losing weight, chia seeds are high in calories (around 140 calories in 30 grams); therefore, you must pay attention to how much you take in order to not gain weight.
• You shouldn’t take chia seeds in their dry form because they might cause choking.