It’s long been known that chia seeds are a “superfood,” and new research provides even more reasons to back the assertion.
What are the health benefits of chia seeds?
Chia seeds are tiny and round, and come in colors like black, brown, and white. They’re a member of the mint family, and related to rosemary and scarlet sage, among other herbs.
Like its genetic relatives, chia seeds are known to offer a wealth of nutritional benefits. They’re high in fiber and contain healthy fats and protein. What’s more, their flavor is mild, making them an easy add to many well-loved dishes like smoothies, yogurt, oatmeal, pancakes, and granola bars.
But the tiny speckled seeds offer more than a simple nutrient boost. Among their near-medicinal properties—thanks to their polyunsaturated fatty acids, protein, and fiber, in particular—according to researchers:
- Improved heart health and cholesterol
- Anti-cancer properties
- Anti-inflammatory properties
- Antimicrobial properties
- Antioxidant properties
Additional health benefits of chia seeds, thanks to the generous helping of fiber they contain, include:
- Improved intestinal health
- Weight loss and management
- Decreased risk of developing diabetes
And there’s more. According to Harvard Health, chia seeds are also beneficial for:
- Reducing blood pressure
- Protecting against chronic disease
- Improving anxiety and depression
Should you try chia seed water?
Chia seeds’ high fiber content is why you might see so many people on social media creating their own gut-friendly cocktail: chia seed water.
The recipe is relatively simple: one to two tablespoons of chia seeds mixed into water. Health and wellness influencers and even some doctors have touted chia water’s benefits for gut and digestive health as well as for weight loss support by keeping you fuller longer.
Dr. Tommy Martin, doctor of internal medicine and pediatrics, explained on TikTok that chia seeds are “extremely nutrient-dense.” Just one ounce provides 10 grams of fiber and five grams of protein, according to the Cleveland Clinic. The combination of water and fiber-packed chia seeds has the potential to keep you regular, he says, but there are no scientific studies that prove the specific beneficial properties of chia seed water.
The combination of drinking lots of water while taking in a high amount of fiber could lead to unpleasant side effects, like bloating, gas, and constipation, according to the Cleveland Clinic.
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