List: Ten Reasons to add chia seeds to your diet.

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Chia seeds are full of nutrients and a great addition to your diet.

Chia seeds

Until recently, the only thing about chia seeds was the add from my childhood selling the chia pets – you know: Cha-Cha-Cha Chia!  I recently found them in a smoothie recipe and my research started.  The truth is that chia seeds may be the best-kept secret.  They truly are loaded with loss of nutritional benefits.   Chia seeds or salvia hispanica have quickly become one of the most popular new recommended health aids.  

Chia seeds are not a new food.  They have been used as food as far back as the Aztecs and Mayans.  Despite their longstanding history as a food, in recent history, they are more of a mystery.  These little babies are so packed with nutrients.  They are truly a superfood.  Personally, I am shocked it took me this long to find them.   

Chia seeds

Recent research has found that the chia seeds benefits are even greater than we realized.  Chia seeds benefits include being full of omega-3 fatty acids, promoting satiety, promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and much more. 

So, what are the nutritional benefits?  Chia seeds are very versatile and can be added to just about any recipe. For more information on some different options read my article on adding Chia seeds to your diet.  Beyond versatility

  1. Chia seeds stimulate fat reduction.  Studies show that chia seeds help reduce both abdominal fat and waist circumference[1].  
  2. chia seeds

    Chia seeds

    Chia seeds expand.  Chia seeds absorb water. This has to benefits. First, this expands in the gastrointestinal tract and makes them very filling. Second, when they are added to a smoothie, Chia seeds act as a thickener.

  3. Chia seeds are high in a omega-3 fatty acids. The same fatty acids are found in salmon and tuna and I’ve been found to be cardioprotective and promote elevated levels of HDL and lower levels of LDL.
  4. Chia seeds are nutritious and filling.  Outside of t their expanding nature, these little goodies are high in fiber and protein which both keep you full and satisfied.  
  5. Chia seedsChia seeds expanded with water

    Chia seeds expanded with water

    Chia seeds are rich in minerals.  They are high in calcium, potassium, and magnesium.  Of which, Americans are deficient potassium and magnesium so these truly are superfoods[2].   

  6. Chia seeds are packed with antioxidants.  Antioxidants will help you slow aging and prevent damage from free radicals which not only increase aging but have been tied to cancer.  
  7. Chia seeds are naturally low in carbohydrates.  In fact, the carbs are almost 100% fiber[2].  The fiber will promote fullness and slow the absorption of nutrients from the gastrointestinal tract.  
  8. Promoting better digestive health.  Chia is very high in fiber with nearly 11 grams per tablespoon. Fiber is essential for your body’s ability to slow carbohydrate digestion and absorption which balances insulin levels[2].
  9. Chia seeds promote better heart healthy.  Omega-3 fatty acids.  Omega-3s from chia seeds reverse oxidative stress and atherosclerosis and thus heart disease.  
  10. Chia seeds promote and prolong satiety. A 2009 study shows chia seeds increase satiety and reduce your appetite[3].  

The bottom line: Chia seeds are a great addition to your diet.  There are many reasons to add them to your diet.  They are easy to digest and are very versatile ingredient that can be added to just about any recipes. The chia seed is rich in key nutrients and full of fiber and protein to keep you full for a long time. 

References

[1]
T. Tavares, T. Tavares, T. Leite, O. da, and A. Silva, “Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values.,” Nutr Hosp, vol. 31, no. 3, pp. 1176–82, Dec. 2014. [PubMed]
[2]
“Chia Seed Nutrition,” QWELLNESS, 17-Mar-2018. [Online]. Available: http://qwellness.info/nutrition-in-chia-seeds/nutrition-in-chia-seeds-seeds-nutrition-facts-nutrition-facts-chia-seeds-tbsp/. [Accessed: 17-Mar-2018]
[3]
V. Vuksan et al., “Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.).,” Eur J Clin Nutr, vol. 64, no. 4, pp. 436–8, Apr. 2010. [PubMed]
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About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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