Chia seeds are tiny but pack a massive nutritional punch, and people have been eating them for thousands of years.

Originally used in Mexico by the Aztecs and Mayas, these small seeds are now considered a modern source of nutrients.

High in nutrients, they have numerous health benefits that explain why they should be a part of everyone’s dietary plan.

Mykare Health is here to help you know more about the health benefits of chia seeds.

Below are seven promising features of chia seeds that are explained in more detail

Rich in Nutrients

Chia seeds are packed with nutrients because they are a whole grain that has been partially ground. Just a single ounce (about 28 grams) of chia seeds contains

• Fibre: 11 grams
• Protein: 4 grams
• Fat: 9 grams (5 of which are omega-3s)
• Calcium: 18% of the RDI (reference daily intake)
• Manganese: 30% of the RDI
• Magnesium: 30% of the RDI
• Phosphorus: 27% of the RDI

Also, 100 g of chia seeds contain about 7% of the DV for zinc, vitamin B3, potassium, vitamin B1, and vitamin B2. Thus, the consumption of chia seeds in one's diet plan has the potency to help supply a good amount of nutrients needed in the body.

High in Antioxidants

Free radicals are present in the body and if they interact with our cells, then they make the cells age and can also cause cancer among other diseases. Few nutrients of Chia seeds are as follows:

Antioxidants – chlorogenic acid, caffeic acid, myricetin, quercetin, kaempferol.

Some of these compounds assist in reducing inflammation, minimising oxidative stress, and also maintaining the health of the heart through the prevention of the oxidation of the rather sensitive fats in the seed products.

It can, therefore, be ascertained that incorporation of chia seeds into the daily diet can improve the health conditions and extend the lifespan of a human being.

Excellent Source of Omega-3 Fatty Acids

Chia seeds are the richest source of plant based omega3 fatty acids especially the n-3 fatty acid named as alpha linolenic acid. Omega-3s are good for the brain, decreasing inflammation levels and deficiencies which increase the likelihood of certain diseases including that of the heart.

Thus, chia seeds are not as rich in omega-3 as fish as they contain ALA, but are still useful for vegetarians or people who refrain from consuming meat products. Chia seeds can be eaten to guarantee the intake of these healthy fats in the human diet.

Supports Digestive Health

This is because chia seeds contain a high amount of fibre content as one of the benefits associated with the seeds. Nonetheless, based on the nutritional composition, chia seeds have negligible amounts of carbohydrates, out of which almost all are fibre that aids in digestion by increasing the bulk of stools and thus easing constipation.

This might assist in avoiding constipation problems and many other abdomen symptoms and conditions. Another of chia seeds benefits is connected with their soluble fibre – it swells in the stomach due to its ability to absorb water and creates a sort of thick gel, so digestion is slowed down, and appetite reduced, which is also good for weight loss.

Weight loss

Consuming chia seeds might also be of benefit for those who want to shed some pounds.

The fibre and protein content present in the chia seeds enhance the feeling of satiety and therefore, cut down the overall calorie consumption in your body.

Chia seeds when taken with liquids gives a gel like substance which when fills the stomach promotes satiety. Further, it enhances the texture of the foods hence encouraging consumers to take more of other required foods besides using the chia seeds to quell hunger.

Moreover, chia seeds are nutrient-dense; therefore, they provide the body with appropriate vitamins and minerals regardless of the limited energy intake.

Enhances Bone Health

These nutrients are essential for bone health and Chia seeds as we have seen are loaded with these nutrients that include; Calcium, phosphorus, Magnesium and protein.

Chia seeds contain 18% of the daily required calcium that is essential for the bones and can help prevent osteoporosis.

Two minerals that greatly contribute to bone formation and as well as hardness include magnesium and phosphorus. It was established that consumption of chia seeds would improve the nutrient intake and bone health.

Regulates Blood Sugar Levels

Chia seeds can enhance the body’s insulin response and also regulate the blood glucose levels. Due to its soluble fibre content, chia seeds are effective in moderating sugar intake and its effects on the body, in this case, blood sugar fluctuations.

This can be of great advantage especially to those who have the type 2 diabetes disease.

Many scientific researches have as well indicated that the intake of chia seeds also balances high blood glucose levels after food intake, making chia seeds recommendable for diabetic diets.

How to Consume and Use Chia Seeds In Your Daily Life

However, to receive the health impact of chia seeds it is required to integrate them into the meal plan. Here are some practical and delicious ways to enjoy chia seeds

• Chia Pudding

  To enjoy chia seeds, take a serving of your preferred milk (cow’s milk or the one from nuts) and mix it with chia seeds and leave the mixture to Remix the next morning.

  These are additional to smoothies – you can blend with fruits, nuts or a sweetener such as honey or maple syrup for a breakfast or dessert.

• Smoothies

  Mix some chia seeds in the morning smoothies, about a tablespoon should suffice. They can mix well with others and give nutritional benefits without changing the taste of the foods.

• Baking

  Use chia seeds in your baked products. Instead, they can be incorporated into muffins, bread, cookies and any other food preparation desired with fibre and nutrients.

• Sprinkle on Salads

  Use chia seeds as toppings on salads to give the salad a good crunchy feel as well as extra nutrients.

• Chia Gel

  Make a pudding by letting chia seeds soak in water for a couple of minutes and they can also be used to thicken soups or sauces when blended with water or act as egg substituents when added to other ingredients.

• Energy Bars

  Prepare energy bars with chia seeds and ingredients such as oats, nuts and dried fruits for a healthy snack that can be taken in the car.

• Yogurt Topping

  Have yogurt with cut fruits and chia seeds and nuts in case of a snack or even for breakfast.

Chia seeds are tiny seeds with high nutrient density; they offer several health benefits to the users. These seeds used for digestive health, weight reduction, bone health, and managing blood glucose levels thus should be incorporated into the diet.

It is then essential to enhance your diet inclusion by adding chia seeds to your foods and enjoy the benefits of these super foods.