Chia seeds have been around for a long time, but they are gaining popularity as people look for healthier alternatives to other grains and seeds. These tiny but mighty seeds offer many health benefits, not to mention the ability to help you lose weight.
Chia seeds are high in fiber, which helps keep you feeling full longer. They also contain good fats, which can help lower cholesterol levels and improve heart health. Chia seeds are a great addition to any breakfast. They are high in protein, omega-3 fatty acids, fiber, and antioxidants.
Chia seeds can be used in many different ways. You can add them to your cereal or yogurt, sprinkle them on top of smoothies or even make chia seed pudding. Below are six benefits you can expect when adding chia seeds to your breakfast:
1. Chia Seeds Are High in Protein
Chia seeds are one of the highest sources of plant-based protein out there. A one-ounce serving of chia seeds contains about 4 grams of protein — about 8 percent of your daily recommended intake. Chia Seeds Are High in Fiber Chia seeds are also high in fiber. A one-ounce serving of chia seeds contains about 6 grams of fiber — about 18 percent of your daily recommended intake.
2. They Help Control Diabetes
Chia seeds can help stabilize blood sugar levels because they are high in soluble fiber called mucilage, which helps slow down digestion, so glucose is released into the bloodstream more slowly than normal — this prevents spikes in blood sugar levels after eating a meal containing carbohydrates like bread or pasta; this also means that you don’t experience sudden lows in blood sugar after eating a meal that contains carbohydrates.
3. They're a Good Source of Iron
Iron is essential for carrying oxygen from your lungs to the rest of your body. Chia seeds are especially high in this mineral, providing more than any other seed or grain in just 2 tablespoons (30 ml). Iron helps carry oxygen to your muscles and organs, so it's crucial for healthy brain function and energy levels.
If your diet is low in iron-rich foods like meat, poultry, and fish (or if you're vegetarian), then chia seeds can help prevent anemia by boosting your intake of this essential mineral.
4. Chia Seeds Help Prevent Cancer
One serving of chia seeds provides more than half the daily recommended dose of manganese — an essential mineral that plays an important role in bone metabolism. Manganese also promotes normal glucose levels in people with diabetes. Chia seeds also contain small amounts of phosphorus, which helps form strong bones and teeth. A study published in the American Journal of Clinical Nutrition found that men who ate two tablespoons of chia seeds per day for six weeks experienced lower prostate-specific antigen (PSA), an indicator of aggressive prostate cancer activity.
5. They Help Lower Blood Pressure
Studies show that eating chia seeds can help lower blood pressure by 14 points (mm Hg) within three months if consumed daily — and even more if combined with an exercise program! This benefit can be especially important for people at risk of developing high blood pressure or already suffering from it. The University of Western States website explains that "dietary modifications may be effective in preventing and managing high blood pressure, a risk factor for heart disease and stroke."
6. They Improve Digestion
Chia seeds contain insoluble fiber that helps keep you fuller longer by absorbing water. This makes them ideal for those who struggle with constipation or irregular bowel movements because they'll help keep things moving in your digestive tract.
Cancer is an overwhelming killer for a reason. Not only is it hard to detect through early prevention and screenings, but once it starts to develop, there is no known cure. The best we've got now is surgery and chemo to prolong your life. However, research has shown that eating chia seeds can reverse the effects of cancer.