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Chia seeds: Tiny Seed, Great Benefits

by Krystal Crawford February 23, 2019

Chia seeds: Tiny Seed, Great Benefits

 Despite their size, adding chia seeds to your diet is an easy way to increase your daily intake of most essential nutrients.

Healthy Dose of Omega-3’s

Around 65% of the oil in chia seeds consists of alpha-linolenic acid (ALA), an omega-3 fatty acid. Studies have shown that daily consumption of omega-3 fatty acids provide healthy cardiovascular health, reduce disease risk, and decrease inflammation.

High in Fiber

Most Americans have a little daily intake of fiber, according to the Academy of Nutrition and Dietetics. One ounce of chia seeds provides 10 grams of fiber. The fiber in chia seeds is a soluble fiber and mucilage, the substance responsible for the gel-like texture of chia seeds. Fiber has been shown in research to lower LDL cholesterol and slow down digestion to prevent spikes in blood sugar after eating and promote a feeling of satiety.

Great Source of Calcium

Two tablespoons of chia seeds contain 18% the recommended daily intake of calcium, which is equal to 8 ounces of milk.

Rich in Iron

Two tablespoons of chia seeds contain 10% the recommended daily intake of iron. Chia seeds are high in phytic acid, a substance known to impair the absorption of iron. Reduce phytic acid by soaking chia seeds in water overnight before consumption.

Good Source of Magnesium

Magnesium is essential for a healthy cardiovascular system, better mood, and digestion. One ounce of chia seeds contains 30% the recommended daily amount of magnesium, which is 15 times the amount found in broccoli.

Weight Management

In research, eating chia seeds for 12 weeks has shown significant reductions in weight, particularly in overweight volunteers.

Nutritious Ingredient for “Picky” Eaters

Chia seeds don’t pack much flavor, so you can add them to recipes without having to worry about the change in taste. This provides added nutrients to dishes for someone who has difficulty eating enough nutrient dense meals or have sensitive taste buds.

High-Quality Protein

Chia seeds are a complete protein, providing all the 9 essential amino acids that cannot be produced from the body. Chia seeds contain 14% protein, which is high as compared to most plant protein sources.

Loaded with Antioxidants

Chia seeds are packed with antioxidants, compounds that combat oxidative stress and free radical damage while protecting against cell damage and encouraging tissue repair.

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Krystal Crawford
Krystal Crawford

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