Chia seeds are a super food for somebody who does not eat oily fish like mackerel, tuna, and salmon. These creatures are the leading sources of omega-3 fatty acids. If you are a vegan or vegetarian, try to eat chia seeds more often to avoid nutritional deficiencies.

Munching these seeds is easy as you can add them to smoothies and soups or chew them with your favorite nuts. Chia seeds are affordable, especially, in the East African region. If you need more encouragement to start eating chia seeds, keep reading to discover their top health benefits.

What are Chia Seeds?

Chia seeds are small white or blackish kernels harvested from the Salvia hispanica L. plant. Although chia seeds are everywhere now, their native origin is Central America. They formed a dominant part of the Maya and Aztec civilizations in ancient times. Modern science backs the belief that Chia seeds are highly nutritious. 

They are a source of protein, fat, ALA (alpha-linolenic acid), carbohydrates, omega-3 fatty acids, fiber, calcium, iron, magnesium, zinc, phosphorus, vitamin D3, and Vitamin B1. A single serving consisting of two tablespoons of chia seeds is all you need to get these impressive nutrients.

Health Benefits of Chia Seeds

Chia seeds are highly nutritious food with these health benefits:

• Fights Free Radicals – Chia seeds provide many antioxidants, including chlorogenic acid, kaempferol, myricetin, caffeic acid, etc. These protect the fat in chia seeds. They also help the human body fight free radicals that often damage the compounds in the cells. After the destruction of cells, the body develops inflammation that eventually leads to cancer, heart disease, diabetes, premature aging, etc.
• Promotes Weight Loss – Chia seeds are a good fiber and protein source. Protein promotes weight loss by minimizing your appetite and food portions. If you eat 28 grams, you can gather around 10 grams of fiber. Fiber in chia seeds might keep you from becoming obese. However, more research is necessary to substantiate this point. It seems that 7 to 14 grams of chia seeds plus yogurt can trigger satiety in the mornings.
• Decreased Risk of Heart Disease and Improved Brain Function- As earlier noted, chia seeds are a strong source of omega-3 fatty acids called alpha-linolenic acid. These fatty acids are known to boost brain health, thereby benefiting your cognitive functions. They also improve heart health, which prevents cardiovascular issues. The human body does not produce ALA omega-3 fatty acids by itself. That’s why you must eat food high in omega-3, including chia seeds, nuts, and fatty fish. Besides, chia seeds have more soluble fiber than the insoluble type. According to research, soluble fiber can lower your total body cholesterol, including the bad type. Thus, it can decrease your odds of developing heart disease or a sickness that arises from bad cholesterol.
• Minerals for stronger bones – Chia seeds contain minerals like calcium, magnesium, and phosphorus. These three tend to improve bone health and mineral density.
• Lowers Glucose Levels in the Blood – Chia seeds have enough fiber to regulate blood glucose levels. If you are diabetic, you may eat chia seeds to enhance your insulin sensitivity. This will often regulate blood sugar levels. Bread with chia seeds was found to control sugar spikes better than that without in some 2010 and 2013 studies.

Conclusion  

Chia seeds are a beneficial food to eat. If you are not already eating it, try it to get hard-to-find nutrients like omega-3 fatty acids. These can prevent diseases like heart disease and cancer and improve cognition. Chia seeds have useful soluble fiber that can help lower your cholesterol levels and improve digestion.