Chia seeds have become a popular trend in recent years, especially in health and wellness. You can eat them, make smoothies, or sprinkle them on top of your salads. Here are some Chia seed benefits and side effects you should know about. Let’s read with WhichChoose in the blog below!
What Are Chia seeds?
Chia seeds are whole-grain and unprocessed seeds that your body can absorb easily. It has a mild, nutty flavor that can be easily added to your food and beverages, such as protein drinks, yogurts, cereals, rice, baked goods, etc.
Chia seeds are high in omega-3 fatty acids that can boost protein, fiber, carbohydrates, and calcium. Moreover, it’s full of antioxidants that help fight off toxins we accumulate in our daily life.
Adding two tablespoons or an ounce of Chia seeds to your favorite dish or drink can help you add 139 calories. A boost of 4 grams of protein, 9 grams of healthy fat, 12 grams of carbohydrates, and 11 grams of fiber in chia seeds helps you feel full and provide lots of energy.
Chia Seeds Benefits
As mentioned above, chia seeds contain many vitamins, antioxidants, and nutrients that can improve your overall health when you use them daily. Here are some chia seeds benefits:
2.1. Reduce inflammation and improve memory
Chia seeds contain Omega-3 fatty acids. Omega-3′s are beneficial for reducing inflammation in your body, such as blood vessels and joints. Moreover, these fatty acids make cell membranes flexible and nutrient efficient, which improves concentration and memory.
2.2. Fight Diabetes
Chia seeds reduce high levels of insulin in the blood. It controls the speed at which sugar enters the bloodstream and helps your body regulate carbohydrates. Using chia seeds every day helps prevent blood sugar spikes.
2.3. Improve Bone And Teeth Health
Calcium strengthens your body’s structure, allowing you to walk and do daily activities better. A single serving of Chia seeds (two tablespoons) can boost your calcium by 18%, making your bones and teeth much stronger while preventing osteoporosis.
Chia seeds also include a good amount of phosphorus. Consuming 27% phosphorus daily can maintain healthy teeth and bones. Our body also uses phosphorus to synthesize protein for tissue and cell repair.
2.4. Boost Your Protein
Almost everything we eat has some protein, an essential nutrient needed to build lean muscle, burn more fat, improve our immune system, and recover strength.
Two tablespoons of Chia seeds can boost your protein meal or drink by 4.4 grams of protein, nearly 10% of the daily value.
2.5. Improve Digestive Health
A single serving of Chia seeds has about 11 grams of dietary fiber; this is almost a third of the recommended daily intake for a healthy digestive system. Fiber can help maintain a healthy weight while lowering the risk of diabetes and heart disease.
2.6. Combat Insulin Resistance
Chia seeds’ benefits can stable the effect of blood sugar. Moreover, they can fight insulin resistance that causes an increase in belly fat and harm your overall health.
2.7. Lower Blood Pressure
Chia seeds help improve blood pressure in people with diabetes, increase healthy cholesterol, and lower LDL, according to the Cleveland Clinic.
2.8. Lose Weight
Consuming chia seeds daily can suppress your appetite from unhealthy snacks and meals. The fiber, carbs, and protein can give you energy and make you feel full because of the expanding chia seeds in your stomach.
Chia Seeds Side Effects
Although chia seeds are a predominantly good snack, some health risks have been seen related to this superfood. Here are several potential side effects of using chia seeds:
- While fiber is essential for human health, excessive consumption can lead to abdominal pain, bloating, and constipation. Absorbing many chia seeds can cause digestive issues if not used correctly. Yet, you can prevent negative symptoms or regulate them by increasing fiber consumption slowly and drinking lots of water to help it pass through your body.
- Though uncommon, some people are allergic to chia seeds. The allergy symptoms include diarrhea, vomiting, and itching of the tongue and lips.
- While they may be safe for many people, using chia seeds comes with the risk of choking. Thus, you must consume these seeds carefully, particularly if you have issues swallowing. This risk is because chia seeds swell up and can consume 10 to 12 times their weight when you use them with water.
Chia seeds are packed with fiber, antioxidants, and omega-3 fatty acids. They are easy to add to almost any meal with simple steps. But, as with most foods, there are some side effects that you should know. WhichChoose hope you enjoyed about Chia seeds benefits and side effects we bring in this post.
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