When we consume chia seeds, they form a gel-like substance in the stomach that can increase the feeling of fullness and reduce our appetite and calorie intake.
Nutrients in chia seeds
Chia seeds contain a variety of nutrients, including fiber, protein, omega-3 fatty acids, antioxidants, vitamins, and various minerals, including calcium, magnesium, and phosphorus, which are beneficial for health.
Omega 3 fatty acids
Chia seeds are rich in omega-3 fatty acids. This type of fatty acid is mainly found in fatty fish, plant nuts and seeds. Omega-3 fatty acids play an important role in brain function, heart health and reducing inflammation in the body. Including omega-3 in the diet improves overall health and is beneficial for cognitive and cardiovascular functions.
Chia seeds are rich in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). The body cannot produce alpha-linolenic acid, so it must be consumed through food. Alpha-linolenic acid intake is associated with a reduced risk of heart disease.
Including chia seeds in your diet is a great way to increase your fiber intake. Two to three tablespoons of chia seeds have about 9.8 grams of dietary fiber. Fiber consumption is associated with a reduced risk of the following problems:
- Coronary heart disease
- Type 2 diabetes
- Several types of cancer
- inflammation
- Digestive disorders
In terms of heart health, fiber helps lower bad cholesterol (LDL) and triglyceride levels, and helps increase good cholesterol (HDL), which protects heart health. The fiber in chia seeds can also aid in healthy digestion by softening and bulking stools. Fiber helps the stool pass through the intestines faster and also helps to reduce constipation.
Antioxidants
Chia seeds are full of antioxidants including tocopherols, phytosterols, carotenoids and polyphenolic compounds.
Antioxidants play an important role in protecting the body against damage caused by free radicals. Free radicals can accumulate in the body and lead to cell damage and disease. Due to their antioxidant content, chia seeds may help protect against:
- inflammation
- diabetes
- cancer
- heart disease
- Alzheimer’s disease
Chia seeds are a valuable source of protein and contain all 9 essential amino acids. The protein in chia seeds can help stabilize blood sugar levels and provide a steady source of energy.
Benefits of chia seeds for bodybuilders
Chia seeds have many benefits for bodybuilders. High-quality protein in chia seeds plays a role in muscle growth. Omega-3 fatty acids help with recovery and dietary fiber helps with digestive health and satiety. The antioxidants in this seed provide protection against cell damage, and the minerals in it support bone health and metabolism.
How to consume chia seeds?
Chia seeds are easy to include in your diet. You can sprinkle a tablespoon or two on foods like yogurt, cereal, or salads. Additionally, you can add chia seeds to smoothies and soups, or mix them into pancake batter or other breakfast foods. Chia seeds have a mild taste, so they are unlikely to affect the taste of food.
