7 Powerful Benefits of Chia Seeds to Explore
Chia seeds are everywhere. This trend just keeps growing with no signs of slowing down. That’s because these very tiny black seeds are packed full of powerful health benefits.
Like many of today’s trends, chia seeds have become very popular due to social media, according to Good Housekeeping. You can sprinkle chia seeds on salads and oatmeal; however, they are the most nutritious after being soaked. But because of the fiber content the seeds expand into a gel.
Many people mix the gel into water or yogurt, but you can get highly creative about how to use them. This TikTok video shows you how to make chia seed pudding. So, get on board this growing trend and reap these seven health benefits.
@anythingbutramen Make this CHIA SEED PUDDING for an easy meal prep breakfast ✨ If you’re nervous to try chia seed pudding because of the texture don’t be! I added yogurt and I feel like it helps a ton by making it creamy and adding more protein to keep you fuller longer. I find it easiest to mix this in a separate bowl then divide in however many containers you want for the week. This makes a good 2 servings for me but 4 servings if you’re making it as a small snack! 🤤 *Yields: 2-4 servings* Ingredients: – 1/4 cup chia seeds – 3/4 cup milk or plant milk – 2 TBSP honey or maple syrup – optional: 2 tsp vanilla extract – 1 cup Greek yogurt or thick coconut yogurt – berries and nuts for topping Directions: – in a large bowl, add the chia seeds, milk or plant milk, vanilla and maple syrup and mix well – set this in the fridge for 10-15 minutes so the chia seeds can absorb the liquid properly – take the bowl out and mix in the yogurt until well combined then add the pudding to 2-4 containers. You can leave it in the bowl too if you wish – refrigerate overnight and in the morning top with berries, nuts and even an extra drizzle of maple syrup if you like – store in the fridge for up to 5 days #chiaseeds #chiaseedpudding #highprotein #highproteinbreakfast #healthybreakfast #healthybreakfastideas #breakfastideas #mealprep #mealprepideas
Highly Nutritious
Chia seeds come from Central America and have been used for centuries because of their nutritional and medicinal qualities, according to Healthline. Just one ounce (28 grams) – or about two tablespoons – of these tiny seeds contains omega-3 fatty acids, protein, 9.8 grams of fiber, calcium, iron, magnesium, phosphorus, zinc, alpha-linolenic acid (ALA), as well as vitamins B1 and B3.
Antioxidant Rich
These seeds also are an excellent source of antioxidants that help to protect your health on the cellular level by neutralizing the harmful effects of free radicals which can lead to chronic health problems. The antioxidants that are found in chia seeds include: chlorogenic acid, caffeic acid, quercetin, kaempferol, and myricetin which can help protect your heart and liver as well as protect you from some cancers.
Promotes Bone Health
Chia seeds contain nutrients that are important for bone health including calcium, phosphorus, and magnesium that help to maintain bone density and could prevent osteoporosis. A study published in PLosOne suggested that the ALA in the seeds could also increase bone density.
Helps to Regulate Blood Sugar
The soluble fiber found in chia seeds doesn’t get absorbed by your body and doesn’t raise your blood sugar levels, explained Verywell Health. This can help in maintaining blood sugar levels in people who have diabetes and helps to prevent people from developing the disease.
Heart Healthy
Chia seeds also contain heart health properties like fiber and omega-3 fatty acids which help to reduce the risk of heart disease by lowering your total cholesterol levels and low-density lipoprotein (LDL) cholesterol levels. The magnesium and protein in the tiny seeds could also help to reduce high blood pressure, a leading cause of heart attacks, strokes, and kidney disease.
Good for Your Gut
Since chia seeds are so rich in fiber, just two tablespoons meet 35 percent of your daily recommended values. Fiber helps gut health by reducing the risk and constipation and supports healthy gut microbiome (good bacteria). Chia seeds also have anti-inflammatory properties that can reduce inflammation in your gut and protect your gut from diseases.
Supports Skin Health
The omega-3 fatty acids found in chia seeds can help your skin’s barrier by retaining moisture and preventing dryness, especially in the winter. The healthy fats may also reduce skin inflammation and redness. You can apply chia seed oil directly on your skin as a moisturizer.
