Chia seeds are small, high-fiber seeds that are rich in nutrients. They are a good source of omega-3 and omega-6 fatty acids, proteins, important minerals, and antioxidants. Because of this, chia seeds may help manage or lower the risk of the following conditions:
Chia seeds contain key nutrients that promote heart health. These include omega-3 fatty acids, omega-6 fatty acids, magnesium, phosphorus, and copper. Consuming chia seeds may help prevent or reduce the risk of heart conditions like stroke and coronary heart disease, a condition in which the blood vessels to the heart are blocked and blood supply is stopped.
Chia seeds can help manage heart conditions because they:
- Manage cholesterol levels: Eating chia seeds may help lower the level of total cholesterol and low-density lipoprotein (LDL), while increasing the level of high-density lipoprotein (HDL). LDL is dubbed the “bad” cholesterol, as high amounts can cause cholesterol buildup in artery walls, increasing the risk of heart conditions. In contrast, HDL helps clear cholesterol from the blood, so it is called the “good” cholesterol that promotes heart health.
- Support blood vessel function: The magnesium in chia seeds is involved in numerous enzyme reactions and the transport of other electrolytes, like potassium, into cells. It encourages blood vessel widening and helps with muscle contraction and proper pumping of the heart.
- Lower inflammation: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are among the main omega-3 fatty acids, support the production of anti-inflammatory substances while lowering the level of substances that can induce inflammation. Inflammation can cause thickening, narrowing, or damage to blood vessels.
If you have type 2 diabetes, your body cannot properly use insulin, the hormone that regulates blood sugar. This can cause your blood glucose (sugar) level to become too high.
The high fiber content in chia seeds can help you manage diabetes in three main ways:
- Reduce blood sugar spikes after meals
- Help you stay full
- Help your body respond to the insulin hormone
The antioxidants in chia seeds also help reduce inflammation and oxidative stress, two factors that can contribute to chronic conditions like diabetes.
If you have constipation, it means you poop fewer than three times a week, pass hard stools, or have pain when pooping.
Chia seeds contain insoluble fiber, a type of fiber that does not dissolve in water. Insoluble fiber adds bulk to stool and promotes regular bowel movements, aiding the treatment of constipation.
Inflammatory arthritis is a group of chronic joint conditions that cause inflammation. Rheumatoid arthritis and psoriatic arthritis are two examples of inflammatory arthritis.
Chia seeds are a rich source of zinc, magnesium, and alpha-linolenic acid (ALA), a type of omega-3 fatty acid. These nutrients have anti-inflammatory properties and may help improve symptoms like pain in people with arthritis.
Chia seeds may help manage gastrointestinal conditions, including those associated with intestinal inflammation and an imbalance of gut bacteria.
Because of their high soluble fiber content, the seeds can support the growth of healthy gut bacteria.
The microorganisms naturally living in the large intestine ferment soluble fiber, forming gels that delay bowel emptying while loosening the bowel. The fermented fiber also produces metabolites like short-chain fatty acids, which promote a healthy gut lining.
Your diet plays a significant role in your weight. Foods with a high glycemic index, which are foods that can quickly spike your blood sugar, can contribute to weight gain. Chia seeds have a low glycemic index, meaning they don’t cause a quick spike in blood sugar and so may not contribute to weight gain.
Chia seeds may also help manage weight by increasing fullness and suppressing appetite. These two things can help reduce the amount of calories you consume, promoting weight loss.
PCOS is a condition caused by an imbalance of hormones in people assigned female at birth. It typically affects the ovaries and can cause symptoms like irregular periods and cysts in the ovaries.
There is no definitive cure for PCOS. However, dietary changes may help manage it. One food that may help is chia seeds. Chia seeds may help in two main ways:
- They can reduce chronic inflammation, which is common in PCOS.
- Their omega-3 and omega-6 fatty acids may improve metabolic issues linked with PCOS, such as type 2 diabetes, by helping you lose weight and lower blood sugar.
