The health benefits of chia seeds

Chia seeds come from plants of the same name, chia, they are a rich source of minerals and nutrients, have a hydrating effect on the body, promote healthy digestion, regulate bowel movements and electrolyte levels.

These seeds can have a diverse range of use in diet, most often they are used soaked, put into porridge, pudding is made from them or are just sprinkled into different salads.

These seeds contain different functional components, fibers, polyphenols, omega – 3 fatty acids, vitamins, minerals and peptides. Other than that, they are a good source of vegetable protein, unsaturated acids and carbohydrates.

Chia seeds have become significantly more popular in the last few years because of their high nutritional value and numerous health benefits.

Because of the antioxidants they contain, chia seeds can reduce the risk of a number of cardiovascular diseases. Antioxidants in chia seeds can also positively affect inflammatory processes in the body.

Also, because they are full of fiber, they can help reduce high blood pressure, which in turn lowers the risk of cardiovascular disease more. Being rich in fiber also helps regulate insulin resistance and blood sugar levels, which lowers the risk of metabolic syndrome and type 2 diabetes. High fiber intake also helps with digestion and metabolism, because of the great capacity for water absorption, chia seeds increase the volume of food in the digestive system and create a greater sense of fullness.

Even though chia seeds produce all these great health benefits, one should mind the amount taken. Too much may lead to unwanted consequences.

Problems with digestion may arise, mostly because of the amount of fiber, as well as constipation, diarrhea or bloating. 

They can have negative interactions with some medication, usually because of their ability to lower blood sugar levels and blood pressure. If a medication is already fulfilling this function, consuming too much chia seeds might lead to serious drops in sugar and pressure levels.

Because of this it is recommended to not consume too much chia seeds, to begin slowly (1 spoon a day, in a meal), to prepare them by allowing them to expand before eating (soak for 5 minutes). Later, you can add more to your diet, while monitoring if digestive problems arise. Experts suggest that there is no reason to consume more than 2 spoons a day. 

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from: https://pixabay.com/photos/spoon-chia-seeds-healthy-diet-1112987/*