chia seeds for weight loss

Top 8 Reasons to Add Chia Seeds in Your Diet

Chia Seeds

Chia seeds are small, but they’re undoubtedly rich in nutrients. The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar levels. Chia seeds are a superfood due to the plenty of benefits of chia seeds.

Here are 8 Reasons to Add Chia Seeds to Your Diet

Loaded with antioxidants

Chia seeds are very rich in antioxidants which help you in giving protection to sensitive fats. Also, chia seeds are so beneficial for humans as they neutralize the reactive molecules which are also known as free radicals which can easily destroy the compounds of the cell if they occurred in your body.

Like damage of free radicals can lead to aging and diseases like cancer.

The specific antioxidants present in chia seeds are chlorogenic acid, caffeic acid, quercetin, myricetin, and kaempferol. All these antioxidants may have protective effects on your heart and liver, as well as anti-cancer properties.

May lower your risk of heart disease

Chia seeds are high in fiber and omega-3s, so consuming them may reduce your risk of heart disease.

Soluble fiber, the kind of fiber found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood which in turn reduces your risk of heart disease.

Consuming omega-3 fatty acids in chia seeds known as ALA are also linked to reducing the risk of heart diseases like high triglycerides and oxidative stress levels.

May support weight loss

The fiber and protein in chia seeds may benefit those trying to lose weight.

28 grams of chia seeds have approximately 10 grams of dietary fiber. That means they’re 35% fiber by weight.

The maximum content of the fiber in chia seeds is soluble fiber. It becomes gel-like by absorbing water and expands in your stomach to slow down your digestion which in turn makes you feel full after a meal. Chia seeds are one of the best options among the various other weight loss foods.

Therefore, soluble fiber may support weight loss with appetite regulations. Eating fiber may play a role in preventing overweight and obesity in most people, while the protein in chia seeds could help in reducing appetite and food intake.

So adding chia seeds to your diet is unlikely to cause weight loss on its own, but it may be a useful addition to a nutritious and balanced diet if you’re trying to lose weight or looking for some effective and easy to go weight loss tips.

Anti-aging properties

Being rich in omega-3 oils and various antioxidants makes chia seeds a superfood for your skin. They contribute to the anti-inflammatory properties which are linked to both preventions of wrinkles and soothing of inflamed skin. 

Chia seeds also help in treating a number of skin disorders, can help reduce acne scars and keep your skin looking radiant. You can also apply Chia seeds topically by making a face mask mixed with coconut oil and lemon juice.

​​Chia seeds for digestion

Getting enough fiber is essential for keeping things regular and preventing constipation. Regular bowel movements are crucial not just for your digestive system but your health as a whole since it’s the important way your body excretes toxins. Chronic constipation is linked with an increased risk of cardiovascular diseases, such as a heart attack.

High in plant-based protein

Chia seeds are an exceptional source of plant-based protein for non-meat eaters. Protein is a vital key component for everything from building and repairing tissues to making enzymes and hormones. 

It’s an important building block of bones, muscles, cartilage, blood, and skin. Although the same amount of chia contains 12g of carbs, 11 of those are actually fiber, making chia a great low-carb and high protein option for athletes.

Promote bone health

Chia seeds are a high source of calcium, magnesium, phosphorus, and protein; all of them are vital nutrients for bone health. 

A 30g serving contains one-fifth of your total calcium recommendation for the day – more than a glass of milk – making chia seeds a good option for those who are on a vegan diet, lactose intolerant, or otherwise don’t drink milk.

High in omega-3 fatty acids

Chia seeds, the richest plant source of omega-3 fatty acids, contain more fatty acids than salmon. However, they consist mostly of ALAs (alpha-linolenic acids) which need to be converted into EPA (eicosapentaenoic acid) and DNA (docosahexaenoic acid) before they can be utilized by your body. 

This conversion process is not efficient in humans, which is why it’s recommended to eat fatty fish regularly or take any omega-3 supplement.

Take Away

Chia seeds definitely deserve a place on any superfood list. They are high in fiber, provide healthy fat, and are a source of antioxidants. Eating chia seeds is the simplest way to boost nutrition intake in your diet.

Chia seeds are pretty safe to eat but may cause an allergic reaction in some people. So be cautious that the seeds may interact with blood-thinning medications. Be cautious if you are on blood pressure medications while eating chia seeds. Talk to your doctor if you face any concerns.