10 Healthy and beauty benefits of chia seeds

Chia seeds, in either dark brown and black or white color, were an important ingredient in Aztec and Mayan diets for years. Today, thanks to their nutritional profile along with a vast array of health benefits, these seeds have gained a reputation of a superfood.

In fact, chia seeds are a great source of antioxidants, which is more than fresh blueberries. In addition, they are also packed with fiber, omega-3 fatty acids, protein, calcium, manganese, phosphorus, iron, and magnesium.

They also have a good amount of vitamin B3 (niacin), zinc, potassium, vitamin B2, and vitamin B1 (thiamine). Furthermore, they are naturally gluten free and a whole-grain food.

Health experts recommend consuming 20 grams or about 1 and 1/2 tablespoons of chia seeds, for two times per day.

In this article, VKool will present to you top 10 health and beauty benefits of chia seeds. This article listed the best advantages of chia seeds from reliable sources. However, it is only for the informational target and it is not aimed to give medical advice. Continue reading this writing to understand more!

Top 10 Health And Beauty Benefits Of Chia Seeds You Should Know

1. Treat Anemia

benefits of chia seeds - treat anemia

Anemia is known as a condition in which your body doesn’t contain enough red blood cells to bring adequate oxygen to tissues, which causes fatigue as well as many other health issues.

This condition can be caused by a variety of reasons, but iron deficiency is one of the most common causes. Treating anemia with chia seeds, which are nutritional powerhouses and loaded with iron is one of the first health benefits of chia seeds that I want to show to you in this article!

Apart from giving essential nutrients, chia seeds can also help to cleanse your body and increase the count of red blood cells.

Consuming 2 tbsp. of chia seeds provides the body with 2.2 mg of iron, or 12% the recommended daily allowance.

Or, you can also make an anemia-treating smoothie with 1 tbsp. of dandelion root powder, 1 banana, 2 beetroots, 1 tbsp. of chia seeds, 1 avocado, and 2 cups of spinach. Blend all these ingredients thoroughly and drink this for 1 or 2 times per day on the daily basis.

See more: Natural good foods for anemia

2. Improve Digestion

benefits of chia seeds - improve digestion

The great amount of fiber (both insoluble and soluble) in chia seeds helps to improve the digestion process and regulate bowel functions. The insoluble fiber aids food in moving smoothly through your digestive system.
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Besides, the soluble fiber keeps your colon hydrated as well as ensures easy digestion.

Moreover, chia seeds also aid in detoxification and removal of harmful toxins from your body. These seeds help to prevent diverticulosis and diverticulitis.
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You can add 1 tbsp. of chia seeds to the glass of lukewarm water and drink it for 1 to 2 times per day on the daily basis to keep a healthy digestive system.

Learn more: Best vitamins for digestive issues

3. Stabilize Blood Sugar

benefits of chia seeds - stabilize blood sugar

Chia seeds may normalize insulin resistance, according to a study in the Journal of Nutrition in 2024.

The good quality of protein and the unique blend of insoluble and soluble fiber in chia seeds can slow down the rate that complex carbohydrates are digested significantly. This is very helpful for people who have Type 2 diabetes to maintain the glucose in the blood at proper levels.

Furthermore, chia seeds may even help to reduce cholesterol and fat in the blood, thus lowering the risk of cardiovascular issues.

To decrease insulin resistance and reduce sudden spikes of sugar present in the blood, you should eat 1 to 2 tbsp. of chia seeds daily.

See more: Easy ways to control blood sugar levels effectively without medicine

4. Keep You Energized

benefits of chia seeds - keep you energized

Keeping you energized is another benefit in the list of top 10 health benefits of chia seeds that you should not pass. Chia seeds are considered one of the best plants with high source of complete protein. In fact, the strontium in chia seeds can help to assimilate protein as well as produce high energy. Furthermore, the various minerals and vitamins work well to raise your metabolism rate and keep you energized during the day.

According to a study published in the Strength and Conditioning Journal in 2024, intake of chia seeds increased exercise performance for workouts, which lasted 90 minutes in the same manner as consuming one sugar-laden sports drink. And the main point here is that chia seeds benefit an athlete without any side effects of sugar.

Read more: Simple ways to stay energized at work and throughout the holidays

5. Suppress Appetite

benefits of chia seeds - suppress appetite

If you need to lose weight, adding chia seeds to your diet is a great idea. Being rich in fiber, chia seeds can turn into gel when they are exposed to water, rising in weight and size. This will help to keep your stomach full, therefore suppressing your appetite.

In addition, the protein in these seeds also helps to reduce appetite as well as food intake. A controlled and suppressed appetite may help a lot in your weight loss efforts. Moreover, the essential fatty acids and protein in chia seeds aid in boosting metabolism and promoting lean muscle mass.

You can sprinkle some chia seeds on your soups, yogurt, smoothies, salads, or any mixed or vegetable juice.

Learn more: The book of 3 week diet

6. Cure Mood Disorders

benefits of chia seeds - cure mood disorders

According to a 2024 research at McGill University, omega-3 fatty acids highly help to treat depression and other mood disorders.

Because chia seeds are quite high in omega-3 fatty acids, these seeds must be added to the diet of people suffering from depression, ADHD, anxiety, stress, bipolar disorder, and other types of behavioral and mood disorders.
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In addition, chia seeds can also improve mental health by nourishing your brain and creating a feeling of focus and calm. Moreover, the B vitamins present in chia seeds help your nervous system to work more efficiently.

7. Improve Heart Health

benefits of chia seeds - improve heart health

Improving your heart health is one of other health benefits of chia seeds in this article! Being a concentrated amount of omega-6 and omega-3 fatty acids, chia seeds may reduce harmful low-density lipoprotein cholesterol and triglycerides while raising “good” high-density lipoprotein cholesterol.

It is very important that chia seeds have no cholesterol. These seeds can help to lower plaque buildup and reduce high blood pressure. Moreover, chia seeds contain plenty of potassium and magnesium that help to keep your heart healthy as well as reduce the risk of stroke and heart disease.

You should eat at least 1 tbsp. of chia seeds per day on the daily basis if you want to improve your heart health.

Read more: Top good foods and snacks to eat for healthy heart

8. Prevent Osteoporosis

benefits of chia seeds - prevent osteoporosis

Chia seeds are very rich in calcium and many other nutrients such as magnesium, phosphorus, and protein that may prevent your bones from getting fragile and even lower the risk of osteoporosis. In addition, the omega-3 fatty acids present in these seeds aid in increasing bone mineral density.

Moreover, chia seeds may help to treat joint aches, arthritis, inflammation, and other health problems related to bones. They may also keep your teeth healthy and strong.

You can eat 1 tbsp. of chia seeds per day on the daily basis to maintain your bone and oral health as well as prevent osteoporosis.

Learn more: Natural home treatments for osteoporosis pain

9. Improve Brain Functioning

benefits of chia seeds - improve brain functioning

To aid your brain function properly as well as improve your concentration and memory, chia seeds are beneficial. Being a rich content of omega-3 fatty acids, these seeds help to keep the arteries to your brain clear of plaque, which will improve the communication between your brain cells.

Moreover, these essential fatty acids also help to make nerve transmission more efficient and the cell membranes in your brain more flexible, thus contributing to a better brain functioning.

You simply sprinkle a few chia seeds into yogurt, salad, and cereal to keep your brain functioning properly.

Learn more: List of good foods to improve memory power and concentration

10. Slow Aging Process

benefits of chia seeds - slow aging process

This is one of the beauty benefits of chia seeds that you should know. Chia seeds are a great anti-aging food. They can help to maintain beautiful nails, skin, and hair. Being rich in antioxidant effects, chia seeds help to fight free radicals, which will aid in preventing premature aging.

In addition, the amount of omega-3 fatty acids present in chia seeds help to treat a lot of skin problems such as age spots and wrinkles, keep your skin moisturized and speed up wound healing.

To enhance your nail, hair, and skin health and maintain a youthful appearance, you should have some chia seeds per day on the daily basis.

Warning: In addition to potential health benefits, these seeds can cause a few side effects if they were not consumed properly. Some health experts advise that you should not consume chia seeds in raw or dry form. Before eating these seeds, you have to mix them in enough water or liquid to let them expand.

Moreover, chia seeds cannot be suitable for people having problems such as asthma, swallowing, food allergies (particularly to mustard seeds or sesame seeds), a constricted esophagus, or seasonal allergies. Do not eat chia seeds in excess because it can increase the high risk of prostate cancer.

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If you want to know more about benefits of other ingredients, please go to our main Health Nutrition page. After reading the article of top 10 health and beauty benefits of chia seeds, hope that it can help you find out the best benefits of chia seeds. However, the article is only for the informational purpose; therefore, you should see your doctor in order to get the advice. If you have any question, please leave the comments below, I will respond you as soon as possible.  And if you know other health and beauty benefits of chia seeds, please leave them below.

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