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.
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.
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].
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.
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.
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.