Benefits of chia seeds

Whether you like an acai bowl in the morning or a chia pudding every now and then, chia seeds can be a little secret weapon for your health.

These small (but mighty) seeds are tiny black and white seeds from the desert plant Salvia hispanica, a member of the mint family. Not only can they be enjoyed in a variety of dishes, but chia seeds also come packed with a slew of health benefits. Here are 9 surprising health benefits of chia seeds.

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Filled with Dietary Fibre

Chia seeds are a great form of dietary fib re, which can help promote feelings of satiety. Satiety means less mindlessly munching and snacking, which means you may even avoid eating extra calories throughout the day. Potential weight loss, anyone?

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They're a Complete Protein

As noted by Harvard Health, chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body. Other examples of complete proteins are animal-based foods like dairy, eggs, fish, meat, and poultry while plant-based options include buckwheat, edamame, and quinoa.

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Excellent Source of Antioxidants and Polyphenols

Another surprising health benefit of chia seeds is they are an excellent source of antioxidants and polyphenols such as caffeic acid, myricetin, quercetin, rosmarinic acid, and others. Antioxidants are substances that may protect your cells against free radicals, which may play a role in cancer, heart disease, and other diseases, while polyphenols are beneficial plant compounds with antioxidant properties that may help keep you healthy and protect against various diseases.

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Has Omega-3 Fatty Acids

Chia seeds contain healthy omega-3 fatty acids, which are polyunsaturated fat and, according to Harvard Health, have been shown to help prevent heart disease and stroke. Omega-3 fatty acids may also help control eczema, lupus, and rheumatoid arthritis. They may even play protective roles in cancer and other conditions.

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High in Heart-Healthy Fats

Not only do chia seeds have omega-3 fatty acids, but they also contain heart-healthy fats. According to Food Standards Australia and New Zealand, a serving of 15 grams of chia seeds contains 4.5 grams of fat — they definitely pack a nutritional punch!

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May Help Improve Cardiovascular Health

Emerging research suggests that including chia seeds as part of a healthful eating style may help improve cardiovascular risk factors such as lowering blood pressure, cholesterol, and triglycerides. If you are looking to improve heart health, grab some chia seeds.

May Lower LDL (Bad Cholesterol)

The fibre in chia seeds is mainly soluble fibre and mucilage, the substance responsible for the gluey texture of moistened chia seeds. According to Harvard Health, these fibres may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.

May Reduce Blood Sugar Levels

Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content and other beneficial compounds. A 2013 study found that eating bread containing chia seeds helped lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds. Baked bread with crunchy chia seeds, anyone?

May Support Bone Health

Chia seeds contain calcium and phosphorus as well as magnesium. All three of these minerals have been known to help support optimal bone health. Many observational studies even suggest that getting enough of these nutrients is important for maintaining good bone mineral density, which is an indicator of bone strength.