How Chia Seeds Help Promote a Healthy Lifestyle
Nutrient Content (1 oz)
Minerals
Excellent Source of:
- Manganese- 30%
- Phosphorus- 27%
- Calcium- 18%
Good Source of:
- Calcium- 18%
Also a Source of:
- Zinc- 7%
Other
Excellent Source of:
- Fiber – 41%
Also a Source of:
- Antioxidants – myricetin, quercetin
- Omega 3 Fatty Acids
- Omega 6 Fatty Acids
- Phytosterols
*All nutritional Info From (1)
How Chia Seeds Prevent Chronic Disease
How Chia Seeds Prevent Cancer
Components of chia seeds that are of particular interest in cancer prevention are omega 3s, myricetin, quercetin, and gallic acid.
- Chia seeds contain high levels of the plant omega 3 alpha linoleic acid. Increased consumption of this compound has been shown to reduce prostate cancer risk. (2) Lower concentrations of this compound are also linked to increased breast cancer incidence, but more research is needed to corroborate these findings. (3)
- Myricetin, quercetin, and gallic acid are powerful plant-based antioxidants. They combat the negative effects free radicals can have on your cells. Free radicals can damage DNA and promote the spread of cancer throughout the body. Antioxidants neutralize free radicals. (4)
- Areas of the body these compounds have been shown to protect include the GI tract, lung, liver, prostate, breast, and cervix. (5)
How Chia Seeds Prevent Cardiovascular Disease
Chia seeds contain both omega 3 and omega 6 polyunsaturated fatty acids, which both have distinct health benefits. Research has shown that optimal benefits are achieved when consumption of the two types equals a ratio of 3:1 Omega 6 to Omega 3s. Standard American diets are saturated in omega 6 fatty acids, leading to consumption ratios of 30: 1. Chia seeds are actually far higher in omega 3s, so they can help to bring a typical diet closer to the ideal ratio. (6)
- Omega 3 consumption is linked to lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, and decreasing inflammation. (7) These benefits are best seen at the ideal ratio, especially reduction of inflammation. Chronic inflammation of the cardiovascular system can exacerbate cardiovascular issues and ailments. (8)
How Chia Seeds Prevent Diabetes
Chia seeds are one of the most easily consumed and most condensed forms of fiber. One tablespoon contains 41% of your recommended fiber. Fiber slows the absorption of glucose into the bloodstream. Often, the American diet is low in fiber and high in processed, simple carbs. These foods are quickly digested, causing blood sugar spikes. High fiber foods, like chia, promote a more gradual release of glucose to keep you fuller for longer and avoid chronic blood spikes.
Chia Seeds Promote a Number of Health Benefits
How Chia Seeds Help With Weight Loss
As mentioned previously, chia seeds are high in fiber. They are also a good source of protein. These two components are great for weight loss. Fiber is not fully digested, and therefore fills your stomach up quicker. Protein is digested much slower than carbs, so it keeps you fuller for longer. Together, they help you avoid overeating
How Chia Seeds Promote Bone Health
Bone health is most commonly associated with drinking milk, but with more people swearing off animal products and increased frequency of dairy intolerance, people need to find other sources of calcium. One tablespoon of chia seeds contain 18% of your daily calcium needs, making them a great alternative. Calcium makes up 98% of you bone composition, meaning its pretty important for maintaining proper structure and function. Calcium consumption reduces your risk of osteoporosis and fractures. (9)
How Chia Seeds Promote Mental Health
Mental conditions like depression and anxiety have now been linked to increased levels of inflammation. (10) Inflammation in your gut, such as that caused by consumption of inflammatory foods, can lead to increased inflammation in the brain through a connection called the bi-directional gut axis. (11) Chia seeds have a positive impact on the gut, and have been shown to improve systemic inflammation, making them a potentially good resource for managing symptoms of depression and anxiety.
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