Chia seeds, also known as Salba chia or Mexican chia, are the nutritious seeds of the flowering plant Salvia hispanica, a member of the mint family. To extract its benefits, soak chia seeds in a liquid or enjoy moistened by yoghurt, oatmeal, or smoothies.
Superfood chia can boost your health many ways if you eat 2 tbsp a day. They contain omega-3 fatty acids, protein, calcium, iron, and fibre, states Johns Hopkins Health. The fibre may aid in appetite suppression, promoting feelings of fullness and supporting healthier eating habits, says the American Heart Association.
Soaked chia seeds contain a load of water (12 times their weight) and if had at regular intervals your intake of water increases too, states WebMD.
Chia seeds may help regulate blood sugar levels by slowing down the release of glucose in the body. Medical News Today states that studies showed that chia seeds reduced the post-meal spike in blood sugar levels and further studies are on.
Research reveals that chia seeds enhance the absorption of essential vitamins and minerals in the gut, while also fostering the growth of beneficial gut bacteria. The high fibre content prevents constipation, reports Cleveland Clinic.
Chia seeds are a nutrient-rich superfood, packed with calcium, magnesium, phosphorus, and alpha-linolenic acid. These minerals and fatty acids have been shown to build bone mineral density, supporting overall bone health, states Healthline.
Chia seeds are a special source of antioxidants, namely quercetin, which will neutralise harmful free radicals that cause cellular damage and contribute to aging, cancer, and other diseases. By consuming chia seeds, you can boost your antioxidant intake and support your overall well-being, says Healthline.
Says WebMD, 'The seeds are also high in fibre, which can help to lower high blood pressure and, in turn, lower your odds of getting heart disease'. But WebMD warns those taking medications for diabetes & hypertension to not consume an excessive amount of chia seeds without consulting a healthcare provider.
Their fibre helps with cholesterol levels, according to Mayo Clinic. The fibre also reduces the risk of colorectal cancer.