Julie Steinkamp Did you know chia seeds have several health benefits? They are a healthy seed full of essential nutrients such as omega-3 fatty acids, antioxidants and more. They are great for your digestive system, immune system, bones, the list goes on. Chia Seeds are an easy and a fun way to incorporate nutrients into your diet.
What are the Nutritional Benefits of Chia Seeds?
Chia Seeds are rich in nutrients and have been around since ancient times.
They can support the digestive system, immune system, promote heart health, support bones and more.
They are versatile and can be used in many recipes and in many different ways. I personally love the gel-like consistency and love mixing them in water to make a fun juice treat or making chia pudding.
They contain fiber, calcium, iron, magnesium, phosphorus, zinc, Vitamin B1 (thiamine) and Vitamin B3 (niacin).
These little seeds pack a punch and can do so much for our bodies!
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What are the Health Benefits of Chia Seeds?
1. Source of Omega-3 Fatty Acids
Omega-3s are essential for cardiovascular and brain health. They can help to lower blood pressure, reduce inflammation in blood vessels and lower the risk of heart disease and stroke. They can also help improve cognitive function and memory while helping to protect against age-related cognitive decline. Omega-3s are also essential for brain development in infants and children. They also help with eye health, joint health by reducing inflammation, boosts the immune system, and promotes healthy skin and hair.
2. Protein Content
Chia seeds are a complete protein source containing all nine essential amino acids: isoleucine, leucine, threonine, lysine, tryptophan, valine, histidine, methionine, phenylalanine. Protein is essential for building and repairing tissues, weight loss management, supporting muscle growth, and maintaining the immune system.
3. Powerful Antioxidant
Antioxidants are amazing for helping the body to eliminate free radicals in the body and chia seeds can pack a punch. Free radicals can lead to cellular damage and increase the risk of chronic diseases. The main antioxidants in chia seeds are:
- Chlorogenic Acid: This is an antioxidant that may help reduce inflammation and improve heart health.
- Caffeic Acid: This is another antioxidant with anti-inflammatory properties.
- Myricetin: This is an antioxidant that may protect against cancer and other chronic diseases.
- Quercetin: This is an antioxidant that may improve heart health and reduce the risk of allergies.
- Kaempferol: This is an antioxidant with anti-inflammatory and anticancer properties.
These help to protect against oxidative damage, reduce inflammation, improve heart health and lower the risk of chronic diseases and support immune function.
4. Supports Digestive Health
Chia Seeds are amazing for the digestive system. They are high in both soluble and insoluble fiber. This helps to support regular bowel movements and prevents constipation.
They also support the body in hydration. Chia seeds absorb a large amount of water when soaked, which forms a gel-like seed which lubricates the digestive tract helping to facilitate a smoother stool passage.
They also help to reduce bloating and contain prebiotics which helps to nourish beneficial gut bacteria.
5. Excellent Support to Bone Health
Chia Seeds contain calcium, magnesium and phosphorus. One ounce contains about 18% of the daily recommended value of calcium making it a great option to incorporate into your diet. It’s not just the calcium either, magnesium contributes to bone density too!
6. Supports Immune Function
Iron and Zinc are two essential minerals that are found in chia seeds. They play vital roles in supporting the body’s immune system. Iron is crucial for the growth and function of immune cells. Zinc is also important for the immune system. It is essential for the development, maturing and function of immune cells. It also has anti-inflammatory properties, and aids in the process of wound healing.
How many ounces of Chia Seeds should I eat in a day?
1-2 ounces is the recommended daily amount to consume each day. This amount provides a good balance of protein, healthy fats, fiber and other nutrients.
It is also important to note how each individual reacts when consuming chia seeds daily. It is always better to start small and increase your intake over time.
An Important Note:
Chia Seeds absorb water so it is always best to either soak your chia seeds before eating or drinking or be sure to drink enough water to reduce the risk of any digestive side effects.
The Bottom Line…
Chia seeds are shown to have various health benefits. They are rich in omega-3 fat, antioxidants, minerals, fiber and protein. They are easy to prepare and consume.
You can enjoy them in oatmeal, yogurt, smoothies, baked goods, puddings, water and more!
This is one of our favorite ways to eat chia seeds: Chocolate Chia Pudding!
Now I am by no means a doctor, I am just a Mama who loves finding natural options for her family. My education on oils, foods and ingredients are my own hobby and education. I have seen the changes and benefits of our family’s health as we have swapped out ingredients over the years and want to share what I have found. You are the gatekeeper of your home and know your family so please keep that in mind while following us on this journey. Also, when speaking about essential oils, we use Young Living in our family and have for over seven years. These are the oils that I have researched and feel comfortable with for our family and not all oils are created equal.
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