How to stay healthy: 9 reasons why chia seeds should be part of your daily diet.
A recent trend across social media platforms like TikTok has exploded with a new drink called the ”internal shower” claiming that it can help people detox and improve their gut health.
Dr. Daryl Gioffre, a nutritionist, created this drink many years ago to help with his intestinal problems.
A simple concoction of chia seed, water, and lemon juice is all you need to help flush out your system.
I have not tried the drink, so I cannot claim it works. However, based on my experience with chia seeds, I would say there may be some truth to its claims.
I have recently discovered the incredible health benefits of chia seeds. I have heard and read about these seeds for a long time, but I never considered trying them.
While researching alternate sources of omega-3, I came across all the health benefits of chia seeds.
Six months ago, I decided there was no harm in giving it a try, and I must say that it is one of the best decisions I have made thus far.
Here are nine reasons why chia seeds should be part of your daily diet and nine reasons why I will never regret trying these wonder seeds.
What are chia seeds?
Chia seeds are the edible seeds of Salvia Hispanic, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico. This tiny seed measuring around two millimeters- is a powerhouse of nutrients and Omega-3 fatty acids.
The seeds are hygroscopic, meaning they can absorb up to 12 times their weight in liquid when soaked.
The nutrition-packed superfood is taking the Western world by storm and becoming a staple in many health-conscious households.
Its versatility and almost non-existent smell and taste abide a little crunch, making it easy to incorporate into various meals and drinks.
Here are nine reasons that have me so excited about this tiny superfood that has my stamp of approval.
1- Chia seeds are a great source of omega-3 fatty acids
My discovery of the many health benefits of chia seeds was due to my search for plant sources of omega-3.
Alpha-linoleic acid (ALA) is an omega-3 fatty acid found in chia seeds. It helps to promote a lower omega-6 to omega-3 fatty acid ratio. This lowered ratio is associated with a decreased risk of chronic conditions such as heart disease, cancer, and inflammatory conditions.
A tablespoon of chia seeds has around 1,769 milligrams of omega-3s. Omega 3 plays a role in the functioning of serotonin and dopamine, aka the happy hormones. These hormones are chemical messengers or neurotransmitters that play a vital role in mood and mental health, metabolism, and regulation of many bodily functions.
2- Chia seeds are great for IBS
If there is just one reason I am so pro-chia seeds, this would be it.
As a person who has lived with Irritable Bowel Syndrom(IBS) for the past ten years, I cannot articulate the difference these seeds have made in my life.
Anybody who has ever had to deal with IBS can relate to how miserable life can be with this condition; bloating, diarrhea, constipation, cramping, and abdominal pain can make life very depressing.
Not to mention how hard it is to go out and enjoy a simple meal without constantly worrying about being constipated or having diarrhea. If you are like me and hate using public toilets, you would understand the discommode of using them.
Chia is an excellent food source for IBS. It contains high calcium, magnesium, and potassium and is the richest plant source of omega 3 – essential fatty acids. These nutrients help you regulate your bowel movements.
If your IBS symptoms are more on the diarrhea side like mine are, then chia seeds might be the answer for you. Chia is an excellent source of soluble fiber. The seeds are hygroscopic, meaning they can absorb up to 12 times their weight in liquid when soaked.
When you have diarrhea, you lose fluids and electrolytes.
But a little chia will help you maintain fluid levels and restore electrolytes. Chia seeds support good digestive and gut health.
3- Chia seeds can help you stay fuller for longer
Chia seeds have a high-fiber content which can help you feel fuller for longer. Not only that, but they are also high in protein. The high-fiber and protein combo can make you feel sated, thus keeping you fuller for longer.
Although it keeps you sated and fuller, it does not mean you have to skip meals. By incorporating chia seeds into my diet, I noticed that I do not have to have big meals; I am satisfied with light meals and eat a lot fewer carbohydrates.
4- Manage Blood Sugar Levels
People do not realize how important it is to maintain healthy blood sugar levels. It is under the assumption that only those who are diabetic and pre-diabetic need to monitor their blood sugar levels. To believe such is misrepresentative.
The primary source of sugar in your body (known as blood sugar or glucose) comes from the food you eat. It is your body’s largest source of energy. It is fuel for all cells in the body. Without it, your brain will not function optimally. The remaining glucose, glycogen, is stored in your liver and muscles. It is used as fuel for your body during the day.
A diet high in sugars and simple carbohydrates can cause fluctuating blood sugar levels leading to cravings, obesity, and diabetes.
Chia seeds are a rich source of protein and omega-3s. An excellent combination that helps improve metabolic health and stabilize blood sugar levels. People with pre-diabetes, metabolic syndrome, or type 2 diabetes, must carefully control their blood sugar levels.
Choosing high-fiber, high-protein foods that include chia seeds can help manage digestion and avoid the spikes and crashes that poor diets and empty calories can cause.
Chia seeds can interfere with your blood sugar levels, so a word of caution to those on diabetic medication, please consult your doctor before giving it a try.
5- Chia seeds can improve your bone health.
Did you know? If you have to compare chia seeds to dairy gram for gram, chia seeds have more calcium than dairy. I was blown away by this little titbit of information.
Chia seeds have nutrients like magnesium and phosphorus that are important for bone health. A single ounce equivalent to two tablespoons contains 18% of your recommended daily allowance of calcium. Calcium is essential for healthy bone, muscle, and nerve functioning.
6- Chia seeds can help improve your skin
Chia seeds have high levels of antioxidants that help fight free radical damage caused by UV exposure. These antioxidants can help with signs of aging like fine lines and wrinkles.
Chia seeds are rich in Omega-3 fatty acids and other nutrients such as Vitamin A, Vitamin C, iron, and potassium that can help protect your skin from environmental harm and boost skin luminosity and elasticity, making it glow from the inside out.
7- Chia seeds can help maintain healthy hair
Chia seeds have a host of vitamins and minerals, but these wonder seeds are also rich in protein (l-lysine) and phosphorus that can help strengthen hair fibers to reduce breakage and shedding.
Chia seeds also include essential amino acids that help boost scalp health from the inside, deterring hair fall and promoting hair growth. Copper is another nutrient found in chia seeds that help with blood circulation on the scalp and thinning of hair. Zinc is another nutrient in chia seeds that can help your hair strands to protect themselves from environmental damage, especially UV exposure.
I believe this since I suffer from chronic anemia and have always battled with thin, brittle, and lifeless hair. Now my hair is thicker, longer, and has a healthy shine. I love my new hair:)
8- Chia seeds are a must for pre and post work out
If you are among those that enjoy a good workout, then you might want to include these super seeds as part of your regime.
These little gems are a post-workout powerhouse. They have the protein-carb combo you need, with its Omega-3s for your anti-inflammatory needs and loads of fiber to keep you regular and suppress hunger.
Consuming chia a few hours before a long, intense workout can help provide fat for fuel after the carbs burn off. Eating them post-workout provide you with tissue-repairing protein. You can even have them during activities such as hiking or bicycling to boost your energy levels.
Now there is some motivation to get active!
9- Nothing beats its versatility!
Its versatility gets me excited. With its almost non-existent taste and smell, I can incorporate it into all my meals. Chia pudding has become my favorite breakfast. It keeps me full but light and energetic.
I even have it with my afternoon tea.
You can add it to soups, smoothies, bread, muffins, and homemade granola bars. You can add it to almost anything.
These little gems have become my favorite ingredient!
I cannot, in all fairness, give you all the health benefits but not warn you that it comes with some side effects and special precautions.
Side effects and special precautions
- Chia seeds are safe to have, but only in moderate quantities. In other words, do not have excessive amounts of it. Two tablespoons once a day or two tablespoons twice a day is sufficient.
- Eating them correctly also helps. I would recommend allowing the seeds to soak first. Eating them dry can potentially cause a choking hazard.
- The fibers found in chia seeds are of a very high concentration and therefore eaten in moderation. Eating them in large quantities can lead to digestive issues like constipation, diarrhea, bloating, and stomach ache.
- While chai seeds might be great for your health, with their rich source of plant-based protein and omega-3 fatty acids, excessive amounts can lead to the thinning of the blood, especially if you are on blood pressure medication which causes blood thinning.
- Chia seeds can also interfere with your blood pressure levels.
- Because chia seeds are high in dietary fiber, it plays a vital role in slowing down the process of digestion and absorption of macronutrients, including sugars. It is a process needed for healthy blood sugar levels in the body but not so much if you are on blood sugar medication. There is a possibility that it could interfere with blood sugar levels as well as insulin resistance if the body.
- Chia seeds originate from the mint family, so if you have an allergy related to this family, maybe it is best to avoid it or consult your doctor before trying it. It can cause an allergic reaction.
- Too many chia seeds equal a lot of fiber, add very little water to this equation, and you have a problem. For those with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease, it is advisable to consult your health care provider before using it. These chronic diseases cause narrowing of the gastrointestinal tract and inflammation.
If you have any pre-existing health conditions, consult your healthcare provider before you give chia seeds a try.
Conclusion
These are my nine reasons why I recommend you should include chia seeds in your daily diet. I can honestly tell you that these tiny super seeds have hugely impacted my life positively.
When you have been a long-time sufferer of certain illnesses and have tried different alternatives to medications that don’t work all the time, It feels sublime when you finally find something that works.
The many benefits of these little gems are worth sharing with the world.
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