Protein is made up of amino acids and is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein. A pound person needs about 50 grams of protein a day, and a pound person, 70 grams. Use chia seeds as a way to top up your protein intake, along with lean meats, poultry, and full-fat dairy.
Chia seeds are impressively high in fiber. Fiber is excellent for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber — almost half the daily requirement for women and about a third for men. Adding chia seeds to food is an easy way to add this important component to your food. Antioxidants are key cancer-fighting components in food. They fight free radicals, which cause damage to cells, proteins, and DNA. With chia seeds being high in antioxidants , it just makes sense to add them to foods as much as you can.
As a side note, foods high in free radicals are those deficient in antioxidants — processed meats and foods highly processed or full of sugar are examples. So, stay away from those and satisfy your cravings with clean-eating foods instead. And the great thing is, you get a lot of goodness in a small amount. One ounce of chia seeds has 11 grams of fiber, for instance. Not to mention other good-for-you nutrients like manganese, calcium, and protein. They are gluten-free and easily digestible.
I betcha you are feeling better every day. To keep the ball rolling, read these helpful guides, too! This post contains affiliate links for products I use regularly and highly recommend. I live in Dallas, Texas with my husband and four kiddos.
Due to their fat content, chia seeds should ideally be stored in a sealed bag or container in the refrigerator or freezer to increase their shelf-life. IE 11 is not supported. For an optimal experience visit our site on another browser. Share this —. Follow today. More Brands. Frances Largeman-Roth. A dietitian explains the science behind the seeds, including whether this is one trend to try or to skip.
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Foods That Help Reduce Bloating. The 10 Worst Ways to Lose 10 Pounds. Trending Topics. However, evidence is scant. High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.
Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon. The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet. Increased fiber intake has been shown to lower blood pressure and cholesterol levels.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer , and obesity.
This could have a positive effect on people with type 2 diabetes. High-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable. Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1, calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.
A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool. Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias , disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts. Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor. Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.
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