Despite their small size, chia seeds are filled with an excess of essential nutrients.
Chia seeds are rich in antioxidants, fiber, magnesium, zinc, omega-3, iron, and calcium.
An ounce of chia seeds contains 138 calories.
Compared with flax seeds, chia seeds provide more calcium, phosphorus, fiber and omega-3.
Foods high in fiber help you feel full longer, enable consuming fewer calories and losing weight effectively.
Cardiovascular disease and cholesterol
Foods high in fiber reduce blood pressure and cholesterol.
Recent studies have shown that chia seeds can even play a significant role in regulating the immune system and inflammations. Therefore, they reduce the risk of diseases associated with inflammation: cardiovascular diseases, diabetes, cancer, obesity.
Fibers are associated with a lower risk of developing diabetes and help keep blood sugar levels stable.
Digestion and Detoxification
A diet with fiber promotes healing of the digestive tract. Regular bowel movements are essential for the daily removal of toxins.
Omega-3 against heart disease
Present-day studies suggest that omega-3 can reduce the risk of thrombosis and cardiac arrhythmia, leading to heart attack, stroke and sudden death.
Omega-3 can reduce total cholesterol, triglyceride, and atherosclerotic plaques, as well as provide lower blood pressure.
How to include more chia seeds to your diet
Chia seeds are relatively easy to find in any supermarket. You can eat them raw or cooked.
If you experiment with vegan cakes or simply avoid eggs, you can mix 1 tablespoon of chia seeds with 3 tablespoons of water. Let them stay there for a few minutes. They will get transformed into a gel, which can be used as a replacement for eggs in baking.