These seeds may be small, but they are nutritionally mighty!
These tiny black seeds pack a nutritional punch.
saysJamie Baham, M.S., RDN, LD, a cancer prevention dietitian nutritionist.
Photo:PHOTOGRAPHER: BRIE GOLDMAN, FOOD STYLIST: LAUREN MCANELLY, PROP STYLIST: GABRIEL GRECO
Chia seeds can also help lower your risk of heart disease and improve gut health.
Plus, learn a few simple ways you could incorporate them into your diet!
Health Benefits of Chia Seeds
Provide Antioxidants
Chia seeds are a great source of antioxidants.
Their antioxidant effects also support healthy aging.
They pair well with othervegetarian protein-rich foodslike nuts, nut butter and yogurt.
Plant-based proteins have been shown to reduce the risk of heart disease, diabetes and certain cancers.
Protein can also support satiety and muscle maintenance in the body, says Kolesa.
Yes, that includes keeping constipation at bay.
The fiber and antioxidants in chia seeds may also help prevent colorectal cancer.
Alpha-linolenic acid may be associated with decreased heart disease risk, says Kolesa.
Chia seeds are also rich infiber,one of the most important nutrients for heart health.
May Reduce Inflammation
Chia seeds have a few nutrients that can help stave off inflammation.
For one, theyre rich in the omega-3 fatty acid ALA, which has anti-inflammatory properties.
Theyre full of vitamins, minerals and fiber.
Plus, theyre rich in heart-healthy fats.
Potential Downsides and Precautions
Chia seeds are generally very healthy and worth incorporating into your diet.
However, there are some potential risks to note.
So be sure to consult your health care provider to prevent any side effects.
Also, be sure to drink plenty of water as you add more chia seeds to your diet.
Fiber should also be consumed with water due to fiber being an excellent stool producer.
Be aware that producing more stool without adequate hydration will lead to constipation, says Baham.
Whether youre making something savory or sweet, chia seeds can enhance the nutrition of your dish.
Chia seeds can be easily added to recipes like smoothies, yogurt bowls and overnight oats.
If youre feeling more adventurous, try preparing a chia seed pudding or homemade granola, says Kolesa.
They can also be sprinkled on salads or grain bowls.
Theyre full of fiber, plant-based protein, omega-3s and antioxidants.
These nutrients can help improve gut health, support heart health, lower inflammation and prevent nutrient deficiencies.
To incorporate them into your diet, add them to smoothies, yogurt bowls, oatmeal and salads.
you’re free to also use them to makechia pudding, a tasty breakfast or snack!
This serving size gives you plenty of fiber, vitamins, minerals and omega-3s.
Chia seeds alone (or any single food) cannot reduce belly fat.
That said, they are rich in fiber and protein, which can help you feel fuller for longer.
Chia seeds and fish oil are both excellent sources of omega-3 fatty acids.
The omega-3s in fish oilEPA and DHAare more efficiently absorbed by the body.
However, chia seeds are an amazing source of omega-3s for those following a vegetarian or vegan diet.
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