Chia seeds

Chia seeds are nutrient-rich

In addition to providing healthful fat, plant protein, and fiber, a one
ounce portion of chia seeds packs nearly 20% of the daily target for
calcium. An essential nutrient for healthy bones, calcium is needed for
the proper functioning of muscles, blood vessels, nerves, enzymes, and
hormones. Calcium plays a role in blood clotting, blood pressure, and
maintaining normal heart rhythm and brain function.
That same portion of chia seeds also has about a third of the daily goal
for the minerals magnesium, manganese, and phosphorus. Magnesium
helps improve mood and sleep, while manganese plays a role in collagen
production and promotes skin and bone health. Phosphorus helps form
cell structures and works with calcium to keep bones healthy.
Once ounce of chia seeds also contains smaller amounts of B vitamins,
potassium, and zinc. B vitamins help support energy production.
Potassium helps maintain heart function, healthy blood pressure, and
muscle contractions; prevents muscle cramps; and helps maintain
muscle mass. Zinc is required for a number of immune functions, in
addition to healing and maintaining appetite.

Chia seeds are high in fiber

Of the 12 grams of carbohydrate in a one-ounce portion of chia seeds, an
impressive 10 grams come from fiber. That’s 40% of the daily minimum
goal for this important nutrient. On top of supporting digestive health,
chia fiber helps feed the healthy gut bacteria linked to immunity and
positive mood.

That fiber also protects against heart disease by reducing cholesterol and
triglycerides (blood fats), increasing “good” HDL cholesterol, lowering
blood pressure, and inhibiting blood clots.

Chia seeds are chock full of heart healthy fat

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Speaking of heart disease, chia seeds are rich in a type of plant-based
omega-3 fatty acid called alpha-linolenic acid, or ALA, tied to anti-
inflammation and improved circulation. One study found that consuming
37 grams of chia seeds daily reduced a blood marker for inflammation
by 40%. The anti-inflammatory effect also supports skin health, and it
plays a further role in protecting the heart.

Chia seeds are loaded with antioxidants

The health-protective antioxidants found in chia seeds are known to
defend against oxidative stress. This is essentially an imbalance between
the production of cell-damaging free radicals and the body's ability to
counter their harmful effects. This protection helps fend off aging and
protects the brain, as oxidative stress is a causative factor in diseases like
Alzheimer’s and Parkinson’s.

Chia seeds are good for bones

As mentioned earlier, these mighty seeds pack several key nutrients tied
to bone health, including calcium, magnesium, phosphorus, and
manganese. It’s the combination of these minerals, in addition to other
nutrients and regular physical activity, that protect bone density. The
calcium content of chia seeds also makes them a good source of this
important mineral for those who must or prefer to avoid dairy.

Chia seeds help regulate blood sugar levels

Chia seeds help stabilize post-meal blood sugar levels and improve
insulin sensitivity, which can translate to steadier, sustained energy. In
one study that compared chia to flax seeds, both resulted in lower blood
sugar levels, but chia had a greater ability to convert glucose into a slow-
release carbohydrate and positively impact satiety. That led to reduced
appetite and desire to eat.

Chia seeds support healthy weight loss

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Chia seeds support weight loss in a number of ways, including their
impact on blood sugar and satiety, as noted above, as well as their anti-
inflammatory effect.

One of my favorite chia properties is the gel-like texture they produce

when added to liquids, due to their ability to soak up about twelve times
their weight in fluid. The thickness this adds to smoothies or juices has
been shown to suppress hunger more than thinner versions of beverages
with the same calorie levels.

One study that provided volunteers with a mid-morning snack of yogurt

with and without chia seeds found that the addition of the seeds resulted
in lower post-snack hunger, as well as a decreased desire for sugary
foods. It also led them to eat less at lunchtime.

I enjoy whipping up chia “shots” made with 100% juice, and I love
adding the seeds to puddings, overnight oats, energy balls, dark
chocolate truffles, acai bowls, and smoothies. For the latter, try soaking
the seeds in your liquid of choice for at least five to 10 minutes before
blending. You can even soak them overnight in the fridge. The thicker
texture soaked seeds provide will leave you feeling full, satisfied, and
energized for hours.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New

York Times best-selling author, and a nutrition consultant for the New
York Yankees.