These are the Reasons Why you must include Chia seeds into your Diet Everyday

"Small But Mighty" chia seeds might not seem like much, but they are a fantastic addition to your plate. These little seeds are native to Guatemala and Mexico and have been a staple for both the Mayans and Aztecs. The Mayans knew that these seeds contain essential fatty acids, fiber, and minerals crucial for our bodies to function well. In fact, the word "Chia" means "strength" in ancient Mayan, so they were definitely on to something. Chia seeds are super versatile with tons of nutritional benefits, and in this article, we're going to look at just that. Before we proceed, please note that everything mentioned in this article is an unbiased fact-checked and reviewed by qualified health professionals. With that said, let's jump in and talk about what happens to your body if you eat chia seeds every day.

1. There are plenty of digestive benefits to consuming chia seeds every day. Chia seeds are an excellent source of fiber, providing up to 10 grams per serving, which is between 29 and 45 percent of the daily recommended dose of fiber you need, depending on your situation. Diets high in fiber are great for keeping your digestive system healthy, improving heart health, and reducing cholesterol levels. Unfortunately, in our day and age, people don't eat enough fiber, leading to a series of chronic issues such as constipation or diabetes. Chia seeds have both soluble and insoluble fiber, helping you maintain a healthy and balanced diet.

2. Chia seeds may have Weight loss benefits. Studies show that chia seeds may help with weight loss, mostly due to the high amounts of fiber they contain. According to a 2011 study review, chia seeds might help people reduce their body mass in the short term. In another study, participants who added chia seeds to their yogurt reported a higher feeling of satiation compared to those eating only breakfast yogurt without the chia seeds. In a 2014 study, discrete weight loss occurred in the study, although it wasn't significant compared to the placebo. While more research is needed, one thing is sure: adding chia seeds to your diet will help you feel full for longer and prevent you from having unhealthy snacks throughout the day. Chia seeds are the perfect meal add-on you will ever need. Furthermore, the fiber content will keep your blood sugar levels in check even after a big meal.

3. Your Heart will thank you for incorporating chia seeds into your diet. Chia seeds contain an antioxidant called quercetin, which can help reduce the risk of developing heart disease and other heart conditions. Chia seeds also contain omega-3 fatty acids, which are healthy fats that are good for your heart. About 75 percent of the fat in chia seeds is made up of alpha-linolenic acid, with the other 20 percent being omega-6 fatty acids. This ratio helps prevent various conditions, including heart disease and could reduce the risk of premature death.

Although there are still not many studies on the effects of chia seeds on heart disease, a study on rats showed that it could lower triglycerides and reduce oxidative stress. It was also found to reduce high blood pressure, which is a major risk factor for developing heart disease. Additionally, chia seeds contain a significant amount of copper, which is essential for maintaining heart health, although it's lacking in many people's diets.

4. Incorporating chia seeds into your diet may help keep your Cholesterol in check. Studies have looked at how the consumption of chia seeds can affect cholesterol and triglyceride levels. According to a 2021 study review involving 10 clinical trials, it was discovered that chia seeds increase high-density lipoprotein (HDL) cholesterol, considered the good cholesterol. This could help balance blood lipids and improve cardiovascular health. The study review also found that chia seeds have a beneficial effect on most markers in a person's fatty acid profile. While the findings are still limited, chia seeds have the potential to become an excellent addition for those looking to lower their low-density lipoprotein (LDL) cholesterol levels. Most studies focused on how people suffering from diabetes or metabolic syndrome responded to a healthy diet containing between 25 and 50 grams of chia seeds per day. The results were promising, showing how chia seeds could significantly lower triglyceride levels. While no food will magically solve your cholesterol problems, adopting a healthy balanced diet, including chia seeds, may help keep your cholesterol in check.

5. Chia seeds are packed with antioxidants that help Reduce Oxidative Stress in the body. Oxidative stress occurs when there is an imbalance between the production of harmful free radicals and the body's ability to neutralize them with antioxidants. This can lead to cellular damage and increase the risk of certain health issues, including cancer and heart disease. However, chia seeds contain several powerful antioxidants, including quercetin, myracetin, caffeic acid, and chlorogenic acid, which can help combat oxidative stress and reduce the risk of these health problems. Chlorogenic acid has even been found to lower blood pressure, while cafeic acid is a natural anti-inflammatory compound. By incorporating chia seeds into your diet, you can support the health of your heart and liver and potentially reduce your risk of cancer.

6. Chia seeds have been found to be effective in Lowering Inflammation. Inflammation is a natural immune response of the body when it encounters foreign invaders. However, certain factors such as processed foods can lead to chronic inflammation, which can increase the risk of serious conditions like cancer and heart disease. Chia seeds contain cafeic acid, which is known to combat chronic inflammation. Additionally, some scientists believe that consuming high amounts of omega-3 and omega-6 fatty acids can also help reduce inflammation in the body. The good news is that chia seeds are rich in both of these fatty acids. Incorporating chia seeds into your diet can significantly improve the body's inflammatory markers, which can help prevent inflammatory diseases.

7. Chia seeds have shown promise in helping to Control Blood Sugar Levels. In a small 2017 study, two groups of participants consumed flax and chia seeds, respectively, to determine which was more effective in slowing down the release of glucose in the body. The study found that chia seeds were better at reducing blood sugar spikes than flax seeds. This finding is particularly promising for individuals with type 2 diabetes. Chia seeds are also high in fiber, which can help reduce insulin resistance and improve blood sugar levels. Another study found that chia seeds triggered a different low blood sugar response compared to traditional grains, further indicating their potential to improve blood sugar levels. Animal studies have also shown promising results in examining chia seeds' impact on insulin sensitivity. Incorporating chia seeds into your diet may help stabilize your blood sugar levels after meals. However, further research is necessary to make conclusive claims.

8. Adding chia seeds to your diet may also be beneficial for Bone Health. Chia seeds are rich in phosphorus and magnesium, both of which are important compounds for maintaining healthy bones. With just one ounce of chia seeds, you can get 18 percent of the recommended daily amount of calcium, which is essential for promoting healthy bones and nerves. Interestingly, chia seeds have been found to have more calcium than regular dairy products. By incorporating chia seeds into your diet, you may be able to improve your bone mineral density. Additionally, an animal study involving rats found that daily consumption of chia seeds for 13 months increased bone mineral content compared to the placebo group. While further research is necessary to confirm these findings in humans, chia seeds may prove to be a useful addition to a bone-healthy diet.

9. Chia seeds have been a staple food in the diets of the Aztecs and Mayans, serving as a vital survival ration for warriors. These ancient civilizations believed these tiny seeds were extremely powerful, and modern science confirms that they are a nutrition powerhouse. One serving of chia seeds, which is around two tablespoons, contains 138 calories, 8.7 grams of fat, 11.9 grams of carbs, 5 grams of alpha-linolenic acid, 4.7 grams of protein, 14% RDI of calcium, 23% RDI of magnesium, 20% of phosphorus, 15% RDI of thiamine, and 16% RDI of niacin. Chia seeds bring a ton of health benefits, making them a fantastic addition to your diet. Consuming just two tablespoons of chia seeds a day can provide you with amazing Nutritional Benefits.

10. Incorporating chia seeds into your daily diet is relatively easy and does not require a drastic change in eating habits. While chia seeds may seem bland at first, they are versatile and can be added to almost anything. You can eat them raw, blend them into smoothies, or sprinkle them on top of oatmeal or pudding. Some people enjoy them for breakfast by adding them to yogurt or cereal. Chia seeds can also be used as a binding agent for homemade fritters since they can absorb fat and water. Additionally, they work well to thicken sauces and can even be used as a substitute for eggs. Chia seeds offer various astounding nutritional benefits, and they are super easy to work with. So, don't overlook or underestimate them as they have fantastic health benefits and can be Easily Incorporated into your Diet.