logo
menu-icon

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.

Related Posts

The Importance of Electrolytes
The Importance of Electrolytes
What Are Electrolytes? Electrolytes are chemicals that form electrically charged particles (ions) to make sure the bo...
Read More
Your Ultimate Guide to Hydration & Exercise
Your Ultimate Guide to Hydration & Exercise
Hydration is a key component to getting the most of your workouts. Water regulates body temperature, lubricates your ...
Read More
Simple Resolutions that Make a Big Impact
Simple Resolutions that Make a Big Impact
As you settle into the start of a new year, now is the perfect time to take a look back at your last twelve months' a...
Read More
Creatine for Women – Does It Work?
Creatine for Women – Does It Work?
Often times, women avoid taking creatine because they believe it will make them look bloated and bulky. However, this...
Read More
Easy Steps to Transition to a Plant-Based Diet for the New Year
Easy Steps to Transition to a Plant-Based Diet for the New Year
At the start of the new year, we all want to feel our very best—to set the stage for a fresh start in living a health...
Read More
Fasting 101: Ultimate Guide to Healthily
Fasting 101: Ultimate Guide to Healthily "Starving" Yourself
Many people are unaware that fasting (not eating for set periods of time) is incredibly beneficial for the body. Some...
Read More
Paleo vs Keto – Which Diet Is Best For Weight Loss?
Paleo vs Keto – Which Diet Is Best For Weight Loss?
With so many popular diets for weight loss, it can be confusing when you begin the journey and search for the best di...
Read More
Keto Protein... What's the Difference?
Keto Protein... What's the Difference?
What Is Keto Protein? Keto is a low-carb diet that aims to put your body in a metabolic state called ketosis. When re...
Read More
The Benefits of Natural Pre Workout Supplements
The Benefits of Natural Pre Workout Supplements
What Are Pre Workout Supplements? A pre workout supplement includes powders, shakes, smoothies, and drinks that aim t...
Read More
The Performance Benefits of Plant-Based Adaptogens
The Performance Benefits of Plant-Based Adaptogens
Every so often, a wellness trend comes along that seems to catch wildfire – whether it’s ketogenic dieting, alkalized...
Read More


Krystal Crawford
Krystal Crawford

Author



Also in Science & Research

New Research on the Benefits of Aquamin™
New Research on the Benefits of Aquamin™

by Charles Weller May 09, 2019

Spirulina: Potential Protein Source
Spirulina: Potential Protein Source

by Charles Weller April 18, 2019

New Research on Plant-Based Protein for Building Muscle
New Research on Plant-Based Protein for Building Muscle

by Charles Weller March 08, 2019

close-icon