What Happens to Your Body When You Eat Chia Seeds Regularly

Whether sprinkled on yogurt or mixed into a smoothie, chia seeds are a rich source of fiber, omega-3 fatty acids, and antioxidants. But what impact do they have on your body when you eat them all the time? Here are seven potential effects.

Just two tablespoons of chia seeds can provide about 35% of your daily fiber needs. Chia seeds contain both soluble and insoluble fiber. Soluble fiber helps hydrate and add bulk to stools, which can help prevent and treat constipation. Insoluble fiber accelerates intestinal mobility and promotes regularity of bowel movements.

Fiber also promotes the growth of healthy bacteria in the gut, which could result in better digestion and reduce the risk of cancer, diabetes and heart disease.

Chia seeds contain anti-inflammatory compounds like omega-3 fatty acids and polyphenols. Both help reduce intestinal inflammation.

These tiny seeds are also rich in selenium, an antioxidant mineral, and are a good source of calcium and zinc. People with digestive disorders like inflammatory bowel disease (IBD) tend to be deficient in these nutrients.

Consuming chia seeds may decrease risk factors for heart disease, including:

• High blood cholesterol level: Consuming chia seeds may reduce total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels. It has been linked to increased levels of high-density lipoprotein (HDL) cholesterol, which protects the heart.
• Hypertension: Chia seeds are a source of magnesium and protein. Both help treat hypertension (high blood pressure).
• Inflammation: The omega-3 fatty acids in chia seeds can reduce inflammation in blood vessel walls. It can help lower blood pressure.

Chia seeds are rich in antioxidants, which are molecules that help prevent or reverse cell and tissue damage. Specifically, chia seeds contain quercetin and chlorogenic acid. Quercetin has immunostimulating and anti-inflammatory effects. Chlorogenic acid may reduce the risk of cancer and hypertension.

Chia seeds are a good source of calcium, which supports bone health. They are also rich in other minerals that may improve bone health, including phosphorus and magnesium.

Chia seeds are very rich in fiber and contain plant proteins. These nutrients help slow digestion and prevent blood sugar spikes after meals. This also means they help you feel full longer and reduce your appetite.

The high fiber content of chia seeds may help regulate blood sugar levels. Fiber is not absorbed by the body, so high-fiber foods don’t cause blood sugar spikes like other low-fiber carbohydrates do.

Chia seed consumption is linked to better blood sugar control and insulin sensitivity. This can be helpful for people with and without diabetes.

The omega-3 fatty acids, antioxidants, and viscous fiber in chia seeds may help protect against diabetes in people at high risk. This includes people with non-alcoholic fatty liver disease (NAFLD).

Chia seeds may also improve glucose (sugar) metabolism. They improve the function of cells that make and release insulin.

Chia seeds are generally safe to consume and well tolerated when consumed in moderate amounts.

However, because they are high in fiber, they can cause digestive symptoms such as gas, diarrhea, and bloating in some people. If you are not used to eating foods rich in fiber, it is best to gradually increase your intake. Also make sure to drink plenty of water.

Even in small doses, chia seeds pack a powerful nutritional profile.

Just 1 ounce (a little more than 2 tablespoons) of chia seeds provides:

• Calories: 138
• Fat: 8.7 grams (g)
• Saturated fat: 0.95g
• Trans fat: 0.04g
• Fiber: 9.8g
• Protein: 4.7g
• Iron: 2.2 milligrams (mg)
• Phosphorus: 244.2 mg
• Zinc: 1.3 mg
• Calcium: 179.2 mg
• Magnesium: 95.1mg
• Selenium: 15.7 micrograms (mcg)
• Manganese: 0.77 mg
• Copper: 0.26mg

Chia seeds are rich in essential minerals, including magnesium, selenium, manganese and copper.

Your body needs magnesium for DNA synthesis, muscle contraction, nerve function, blood sugar regulation, and maintaining blood pressure. Low levels of magnesium can contribute to health problems like stroke, hypertension and depression.

Selenium is essential for the production of thyroid hormones and the regulation of inflammation. Manganese contributes to energy metabolism and immune function.

Copper helps form enzymes that support energy production, connective tissue formation and other bodily functions.

Chia seeds swell when exposed to liquids and take on a thick, sticky consistency, which can become lodged in the esophagus and cause impaction (blockage). To avoid this, allow your chia seeds to fully expand in the liquid before eating them.

Here are some easy ways to incorporate chia seeds into your diet:

• Mix them with the milk of your choice and let them thicken to make chia pudding.
• Add them to yogurt, cereal or oatmeal.
• Blend them into a smoothie.
• Add chia seeds to homemade baked goods like bread and muffins.
• Use chia flour in baking.
• Add chia seeds to homemade granola, energy balls, and trail mix.
• Heat them in a pan with fresh or frozen berries to create a low-sugar chia jam.
• Mix them into salads or vinaigrettes.
• Use them as a topping for avocado toast or peanut butter banana toast.

To make a simple but hearty chia pudding:

• Combine 4 tablespoons of chia seeds with 1 cup of milk in a mason jar and stir.
• After a few minutes, shake the mason jar then let the mixture firm up for at least an hour.
• Add sweeteners, like honey or maple syrup, to taste and top with fresh fruit, nut butter and sliced ​​almonds.