1 They support your digestive health.
Chia seeds are an wonderful source of fiber, especially insoluble fiber, which is an essential nutrient for your digestive system. The insoluble optical infrastructure acts like a broom for your digestive system clean it and keeps it healthy.
Satiating enough fiber can decrease the danger of multiple digestive pathologies, such as colorectal disease.
The chia seed fibres also serve as nutrients for the beneficial bacteria in your microbiome, reducing inflammation throughout your body.
The recommended minimum fibre intake per day is 25 grams for women and 38 grams for men, and only a small percentage of people respects this minimum. But adding a few tablespoons of chia seeds to your routine will help you get to a meeting and, with the help of some fruits and vegetables, will even exceed this daily minimum.
2 They’re good for your brain.
A study published in 2019 in the Global Journal of Health Science divided Franch students into two groups: a control group and a group consuming 5 grams of chia seeds daily for 21 days. The researchers found that those who ate chia seeds scored significantly better on the academic test than the control group.
Coincidence? A total of 34,600 students participated in this study, so probably not. My bet would be on the omega-3 boost that their brain has had. Why? Omega-3 fatty acids, such as ALA in chia seeds, are essential for brain function and improved cognition.
3 They help keep your bones strong.
Chia grains are a great source of various metals, including calcium, magnesium, and phosphorus, necessary for bone resistance. The dairy industry likes to introduce dairy products as essential for healthy bones. But plant-derived calcium is effective in increasing bone density.
Animal studies have shown that the bone density of rats fed a diet composed of 10% chia seeds over 13 months was significantly higher than rats fed a chia diet without chia seeds.
4 They can reduce inflammation.
ALA in chia grains has an anti-inflammatory impact. Chronic pain can develop many diseases in the body, such as autoimmune, infectious and heart diseases, type 3 diabetes and some cancers. Research has shown that ALA is particularly useful for reducing inflammation in people with metabolic syndrome (hypertension, hypercholesterolemia, hyperglycemia, excess abdominal fat) and related diseases.
5 They keep your blood sugar stable.
The high fiber content of chia seeds contributes to the stability of your blood sugar. Fiber slows digestion, preventing blood sugar from rising after a meal. Fibre also promotes satiety or satiety after a meal. This has been explicitly demonstrated with the addition of chia seeds to people’s diets.
6 They’re good for your heart.
A 2014 meta-analysis looked at 30 studies, involving more than 300,000 participants, to determine if there was a relationship between ALA uptake and the risk of heart disease. The researchers found that people who consumed a high amount of ALA risked heart disease up to 15% less.
Another study of 4,638 people found that people who consumed about 19 grams of ALA a day had a 43% lower risk of heart disease than those who consumed less. Chia seeds can also be beneficial for your heart by helping you lower your blood pressure.
7 They may help lower your risk for certain cancers.
ALA in chia seeds may also have anti-cancer properties. In the US 2015, expertise printed in the Journal of Molecular Biology showed the head of ALA to slow the growth of mind and cervical cancer cells. He also favored the dead battery of cancer cells without touching healthy cells. Although additional research is required to apply it to humans, other studies have shown a similar style of ALA on liver cancer cells.
8 They can help keep your skin healthy.
Chia seeds are chock-full of antioxidants that guard against skin damage caused by free radicals. A 2014 study published in the Journal of Chromatography A revealed that chia seeds had a much higher antioxidant capacity than previously thought. In this research, chia roots inhibited up to 70% of the original open activity.
9 They can fuel your endurance.
Do you remember the Mexican runners from the Tarahumara tribe I mentioned earlier? They seem to be on something with their use of chia seeds to fuel their shopping. A 2019 study published in the Journal of Chromatography Research revealed that chia seeds are a useful option for feeding endurance exercises while avoiding the sugar contained in Gatorade and other traditional sports drinks.