Chia seeds are part of the diet for their health benefits and for being a source of important nutrients for the body and for its essential antioxidants among many other nutritional values ​​it contains.

Nutritional composition of chia seeds

According to the USDA National Nutrient Database, one ounce of chia seeds (approximately 28 grams) contains 138 calories, 8 grams of fat, 12 grams of carbohydrates, 10 grams of fiber, and 5 grams of protein.

Eating one ounce of chia seeds per day would provide 18% of the daily needs for calcium , 27% for phosphorus, 30% of the amounts for manganese, and smaller amounts for potassium, zinc, and copper.

When compared to flaxseed , chia seeds provide more omega-3s, calcium, phosphorus, and fiber (all essential nutrients that most people aren’t getting enough of).

Health benefits of chia seeds

Consumption of plant foods of all kinds, including chia seed has been associated with a lower risk of many adverse health conditions , including the obesity, diabetes , the heart disease and overall mortality.

Maintaining a rich diet that includes chia seeds has also been shown to help improve the appearance of the face and maintain a healthy complexion , increase physical performance and help control weight .

Ideal fiber content of chia

The Board of Directors of the National Institute of Food Medicine and Nutrition suggests that men under 50 consume 38 grams of chia seeds per day and women under 50 consume 25 grams per day.

For adults over 50 years of age, the recommendation for men is 30 grams per day and for women it is 21 grams per day.  Most people don’t get half of that recommendation in a day.

The easiest way to increase your fiber intake is to increase your consumption of plant-based foods such as fruits, vegetables, nuts, seeds, and raw grains. Just one ounce of chia seeds provides 10 grams of fiber, nearly half the daily recommendation for a woman over 50. 

Treatment of diverticulosis

Diets high in fiber in the consumption of chia seeds have been shown to decrease the prevalence in outbreaks of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthy fiber diet made up of fruits and vegetables can reduce pressure and inflammation in the colon . Although the cause of diverticular disease is still unknown, it has been repeatedly associated with a low fiber diet.

Helps with weight loss

Foods that are high in fiber help keep you feeling full longer and are generally lower in calories as is the case with chia seeds . Increasing your fiber intake and diets high in fiber help you lose weight in a gradual and healthy way.

Treat cardiovascular disease and cholesterol

Increased fiber intake has also been shown to lower blood pressure and cholesterol levels . A review of 67 controlled trials found that even an intake of at least 10 grams per day lowered levels of LDL cholesterol (the harmful type of cholesterol), as well as total cholesterol.

Recent studies have shown that chia seed may even play a role in regulating the immune system and inflammation, consequently lowering the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Digestion and detoxification

A diet with chia seeds and an adequate supply of fiber, prevents constipation and promotes the regularity of a healthy digestive system . Regular bowel movements are crucial for the daily excretion of toxins through the bile and feces .

Dr. Eric Jackson

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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