Chia seeds, the tiny black seeds from the Salvia hispanica plant, are widely considered as a superfood. Native to Central and South America, chia seeds have gained worldwide attention thanks to an impressive nutrition profile packed with essential nutrients and antioxidants.

Highly valued by the Aztec and Mayans, chia seeds were a popular source of energy and high-quality protein in ancient times. They were also used as a natural remedy for various conditions including respiratory infections and digestive problems.

Thousands of years later, chia seeds have become a cupboard staple and a key component of healthy diets. Here are 10 reasons why you should eat more chia seeds.

Contain essential nutrients

Chia seeds are one of the few plant-based foods complete with essential nutrients including fiber, protein, carbohydrates and omega-3 fatty acids. A one-ounce serving of chia seeds also provides vitamins and minerals like calcium, potassium and B complex vitamins that support overall health and well-being.

Boost immunity

Antioxidants found in chia seeds help fortify the immune system against disease-causing pathogens and free radicals. Together with immune-boosting micronutrients like zinc, phosphorus and magnesium, antioxidants help minimize the risk of chronic diseases and cancer.

Aid in digestion

Thanks to their rich dietary fiber content, chia seeds help promote regular bowel movement and prevent digestive problems like indigestion, constipation and diarrhea. Fiber also helps inhibit the absorption of excess glucose, which can cause a spike in blood sugar levels.

Maintain healthy skin and hair

Chia seeds are one of the healthiest plant-based sources of high-quality protein. As an essential macronutrient, protein helps maintain healthy skin and hair. Protein stimulates the production of collagen, which replenishes dead skin cells and boosts hair growth.

Promote healthy weight management

If you want to lose weight, eat plenty of chia seeds. The dietary fiber and high-quality protein found in chia seeds can keep you full for longer periods. As a result, you are less likely to give in to cravings or to snack in between meals.

Prevent cognitive decline

High amounts of omega-3 fatty acids in chia seeds help prevent age-related cognitive decline. As essential macronutrients, omega-3 fatty acids support different fundamental brain processes including memory and concentration. Chia seeds are also a good alternative to meat sources of omega-3 fatty acids like fish and seafood.

Support cardiovascular health

Aside from its brain-boosting benefits, omega-3 fatty acids also reduce the risk of heart disease and stroke. These heart-healthy macronutrients are also known to have anti-inflammatory and antioxidant properties that help eliminate low-density lipoproteins or “bad” cholesterol.

Aid in bone development

Chia seeds are rich in essential nutrients for bone health, such as calcium, phosphorus, magnesium and protein. Surprisingly, chia seeds have a higher calcium content than most dairy products, which makes it a healthy alternative to dairy for vegetarians and people who are lactose intolerant.

Regulate blood sugar

Chia seeds can also lower blood sugar levels, which is a known risk factor for metabolic disorders like Type 2 diabetes and fatty liver disease. Regular consumption of chia seeds can also help restore insulin sensitivity in diabetics and prevent spikes in blood sugar levels after meals.

Ease chronic inflammation

Antioxidants in chia seeds also have powerful anti-inflammatory effects. Inflammation is a normal immune response to infection. But if it persists, it might be a sign of an underlying condition like heart disease or cancer. Fortunately, extensive studies on chia seeds show that the seeds can ease inflammatory markers, such as the C-reactive protein in the liver.

Chia seeds are nutrient-rich superfoods that are extremely easy to prepare. The grains themselves are bland, so sprinkle as many as you want over yogurt, oatmeal or soup.

Sources:

CMS.HerbalGram.org

Healthine.com