Improve digestion

A 28 g serving of chia seeds contains about 9,8 g of fiber, which helps regulate bowel movements and supports digestive health. The gut microbiome contains both beneficial and harmful bacteria. Fiber aids the body in eliminating harmful bacteria while nourishing beneficial ones.

Control weight

The fiber, protein, and omega-3 fatty acid content in chia seeds can assist those aiming to lose or maintain weight. Consuming them promotes prolonged satiety, reducing cravings. The gel layer that forms when chia seeds are soaked also slows digestion, helping to control calorie intake. Omega-3 fatty acids possess anti-inflammatory properties and regulate fat metabolism. Combining chia seeds with a healthy diet and scientific lifestyle contributes to achieving desired body shape.

Support cardiovascular health

Chia seeds contain phytochemicals, such as chlorogenic acid, which help protect cells from damage. Foods rich in omega-3 fatty acids and antioxidants reduce the risk of cardiovascular disease. Regular consumption of chia seeds also balances blood pressure and improves cholesterol levels due to their fiber content.

Reduce inflammation

Regular consumers of chia seeds experience reduced inflammation due to their high omega-3 fatty acid content, antioxidants like polyphenols, and fiber. Their anti-inflammatory properties help mitigate stomach lining inflammation, improve skin conditions such as acne and eczema, and contribute to preventing diseases like arthritis, cardiovascular issues, and diabetes.

Control blood sugar levels

The soluble fiber in chia seeds slows carbohydrate digestion, preventing blood sugar spikes after meals. Omega-3 improves insulin sensitivity and reduces fasting blood sugar levels. Insulin is a hormone that transports glucose into cells.

Good for skin

Omega-3 fatty acids can reduce skin damage caused by ultraviolet (UV) rays and acne. The antioxidants and vitamins in chia seeds moisturize, restore skin structure, and slow aging.

Individuals should consume only about 5-10 g of chia seeds daily. Excessive intake can cause bloating and abdominal distension. People with digestive disorders or those unaccustomed to a high-fiber diet are more prone to these symptoms.

Preparation method: Add one to two tablespoons of chia seeds to a glass of water. Soak the seeds for 5-30 minutes, depending on the desired consistency. Enhance the drink's flavor by adding sliced citrus fruits, cucumber, or ginger.

Le Nguyen (According to Health)