What Happens to Your Body When You Eat Chia Seeds Regularly

Chia seeds are small, high-nutrient seeds that are rich in antioxidants, fibre, protein, and omega-3 fatty acids. They are an excellent complement to a balanced diet because of their remarkable nutritional profile and several health advantages.

However, you might be wondering what happens to your body when you consume chia seeds on a daily basis. What is the recommended amount of food? Discover the answers to these and other queries as you read on, along with information on the possible hazards, health advantages, and professional advice for using these nutrient-dense seeds in your cooking.

 Improve Your Digestion

Ten grammes of dietary fibre can be found in just two tablespoons of chia seeds.1 Research indicates that by encouraging regular bowel movements, strengthening the immune system, and improving gut health, fibre can support good digestion.2.

When soaked in water, mucilage, a form of fibre that gives chia seeds their gel-like consistency, can help slow down digestion, avoid blood sugar spikes, and promote fullness. A registered dietitian and nutrition writer, Brittany Lubeck, RD, states that soluble fibre, which is crucial for a healthy digestive system, is abundant in chia seeds. By giving faeces more volume, soluble fibre helps avoid constipation.

May Lower Inflammation

Alpha-linolenic acid (ALA), one of the omega-3 fatty acids found in chia seeds, may have anti-inflammatory properties, according to studies. These omega-3 fatty acids can aid in lowering inflammation, which has been connected to a number of chronic illnesses, including as diabetes, heart disease, and some forms of cancer. According to Lubeck, “a few plant-based foods, including chia seeds, contain omega-3 fatty acids like ALA.” “ALA is essential for the health of your nervous system and has anti-inflammatory properties.”

May Reduce Your Risk of Chronic Disease

Antioxidants included in chia seeds shield your body from oxidative stress and damage brought on by free radicals.5. According to research, lowering oxidative stress may reduce your risk of developing chronic illnesses like cancer, diabetes, heart disease, and neurological diseases.6. Zucca P, Anil Kumar NV, Sharifi-Rad M, et al. The pathophysiology of chronic diseases involves a back-and-forth between lifestyle, oxidative stress, and antioxidants.

“Chia seeds contain various antioxidants, including polyphenols. These antioxidants lessen oxidative stress by scavenging free radicals. According to Lubeck, dietary antioxidants are crucial for preventing disease.

May Boost Your Heart Health

Chia seeds’ omega-3 fatty acids have been shown to improve heart health by lowering inflammation, raising HDL (often referred to as “good”) cholesterol, and lowering LDL (also known as “bad”) cholesterol.7. Furthermore, studies have shown that chia seeds can lower blood pressure, which helps maintain a healthy heart.

Are a Great Source of Plant Protein

With about 5 grammes of protein per 2-tablespoon portion, chia seeds are a great plant-based protein source despite their little size.91 They are therefore an excellent source of protein for vegans. According to Lubeck, “Chia seeds help vegans and vegetarians meet their protein needs.” “Protein is a vital macronutrient required for numerous body functions, such as immunity, muscle health, and wound healing.”

Are Packed with Nutrients

According to Lubeck, chia seeds also include micronutrients, which are vitamins and minerals that your body requires in trace amounts each day. Calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, folate, vitamin A, B vitamins, and more are all found in chia seeds. Numerous facets of health, such as metabolism, bone health, and reproductive health, depend on these micronutrients.