The 6 Health Benefits Of Chia Seeds, According To Science

Chia seeds are an easy approach to increase nutritional intake. Fiber, omega-3 and polyunsaturated fatty acids, proteins, vitamins, and minerals are abundant in these tiny seeds.

Whether you add them to your overnight oats or have never heard of them, here's all you need to know about these small but powerful seeds and various ways to eat them.

May Aid With Weight Loss/Maintenance

Chia seeds may help satiety, says Kim Kulp, a registered dietician, gut health nutritionist, and Gut Health Connection owner in Novato, California. Time may help you lose weight.

May Help Reduce the Risk of Heart Disease

According to Long Beach, California-based registered dietitian and gut health nutritionist Amanda Sauceda, omega-3 fatty acids are good for the heart. Research suggests omega-3s may cut lipids and coronary heart disease risk[3]. 

Supports Bone Health

Chia seeds include magnesium, phosphorus, calcium, and potassium, which are good for bones, explains Saucera. Bone production requires proper intake of these nutrients, according to study.

May Reduce Free Radicals and Inflammation

A cell's chemical processes produce unstable molecules called free radicals. The National Cancer Institute says free radicals destroy DNA, proteins, and lipids and increase the risk of cancer and other disorders.

It May Help Lower Blood Sugar Level

Volpe says chia seeds' fiber, fat, and protein buffer carbohydrate breakdown. Since chia seeds lower the glycemic index of carbohydrate-containing foods, she says they can help balance blood sugar.

Kulp recommends chia seeds for constipation since they include soluble and insoluble fiber.

It May Improve Gut Health

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