Latest news with #chia seeds
Yahoo
4 days ago
- Health
- Yahoo
3 Ways Chia Seeds May Interact with Your Medications
Reviewed by Dietitian Alyssa Pike, RDN Despite their tiny size, chia seeds pack a powerful, nutrient-rich punch. They provide a boost of vitamins, minerals, healthy fat and fiber to whatever food they're paired with—whether in a smoothie bowl, pancakes or oatmeal bars. That's because chia provides a good plant source of polyunsaturated fatty acids, including omega-3 fatty acids, which may help reduce blood pressure, improve cholesterol levels and quash inflammation, among many other benefits. Chia seeds are also a good source of antioxidants, which protect against cellular damage linked to chronic disease. Chia seeds are also high in soluble fiber and form a gel-like substance when they come in contact with liquid—that's why chia seed pudding is so creamy. Due to their fiber content—1 ounce contains 10 grams of fiber—chia seeds may help increase satiety, lower LDL cholesterol and improve regularity. But these tiny seeds have a bit of a sinister secret: Despite being as good-for-you as they are, chia seeds may also interact with certain medications, affecting their potency and effectiveness. Learn about which medications to have on your radar and must-know precautions to keep you safe while eating this mighty seed. Chia Seeds & Medication Interactions Blood Pressure Medication The antioxidants and peptides found in chia seeds may help act like a natural ACE inhibitor (a common class of blood-pressure-lowering drugs) to decrease blood pressure and promote heart health. That's a perk on its own, but eating chia seeds while taking antihypertensive medications could decrease your blood pressure more than expected. Anticoagulant and Antiplatelet Medications Chia seeds may have antiplatelet properties, which prevent clots from entering the bloodstream. Good news for reducing your risk for heart attack and stroke, but this can be too much if you're also being treated with blood thinners, which may increase the risk for bleeding. 'If you are taking an anticoagulant or an antiplatelet, use caution,' says pharmacist Ronald Smith, Pharm.D., RPh. Diabetes Medications Chia seeds are a smart choice if you're managing your blood sugar, as their fiber helps slow down digestion. There's evidence that chia may help reduce the rise in blood sugar that occurs after eating, and they may also have the potential to be used in diabetes treatment due to their antioxidant and antiinflammatory properties. However, if you're taking medication to treat diabetes, such as insulin, watch how your blood sugar responds to meals and snacks containing chia, since chia could lower your blood sugar too much. 'If you're new to chia seeds and are on insulin, consult your physician, as you may need to adjust your dosage,' says Robert Graham, M.D., M.P.H. a board-certified internal and integrative medicine physician and founder of Fresh Medicine. Effects of Chia Seeds on Medication Absorption Overall, because chia seeds have potential blood-pressure-lowering, antiplatelet and blood-sugar-reducing properties, there may be additive effects between chia and the medications that treat these conditions. In other words, your blood pressure or blood sugar may dip too low when you combine the two. In terms of medication absorption, it's important to remember that chia is notably high in fiber. In some instances, you may get more fiber from eating chia than from taking a serving of a fiber supplement, depending on how much chia you're eating. And fiber can slow down the absorption of certain medications. If you routinely eat a lot of chia, ask your provider if you should space out the time between eating chia and taking your medications. Precautions and Recommendations If you are taking any of the above medications and want to incorporate chia seeds into your diet, there are a few things to consider. First and foremost, consult with your health care professional when making any significant dietary changes, including taking supplements. You can also talk to your local pharmacist about any food-medication interactions you might run into on your current prescriptions, over-the-counter medications or supplements. Don't be shy about asking if chia seeds are safe for you. If you have never eaten chia seeds before or haven't eaten them since starting any of the above medications, Graham recommends 'starting low and going slow.' Consume a small amount of chia seed and gradually increase your intake to a level you can tolerate with no issues. Our Expert Take Chia seeds are a nutrient-packed food rich in omega-3s, fiber and antioxidants. They also may interact with some medications, specifically those prescribed for high blood pressure, other cardiovascular conditions (antiplatelets and anticoagulants) and diabetes. If you are being treated for those health conditions, it doesn't necessarily mean you should avoid chia seeds. But talk to a health care professional about making chia seeds part of your diet; they may want to monitor you for any interactions or side effects. Read the original article on EATINGWELL
Yahoo
21-07-2025
- Health
- Yahoo
The #1 Food You Should Be Eating More Of If You Have High Cholesterol, According to Dietitians
Key Points Chia seeds provide fiber, omega-3s and antioxidants that can help lower cholesterol. Chia seeds are versatile, cost-effective and easy to incorporate into a heart-healthy diet. Eating plant-based foods, exercising and not smoking are also important for better it comes to lowering cholesterol levels, lifestyle changes are key. High cholesterol, or hypercholesterolemia, occurs when excess cholesterol is present in the Sheth, RDN, CDCES, FAND says, 'High cholesterol is linked to diet, genetics and lifestyle. Over time, this can increase your risk for heart disease.' The good news is that even just a few simple tweaks to your diet can make a big difference in managing your cholesterol levels. For example, adding a sprinkle of chia seeds to your meals is an easy way to boost your intake of soluble fiber and healthy fats—key nutrients for lowering cholesterol. In fact, one review showed that consuming 35 grams (about 2.5 tablespoons) of chia seeds per day led to noticeable reductions in LDL ('bad') cholesterol and triglyceride levels compared to the control group. Here, registered dietitians explain why chia seeds are the #1 food to eat more of if you have high cholesterol, along with other strategies for managing your levels. How Chia Seeds Can Help Lower Cholesterol Chia seeds are the edible seeds of the Salvia hispanica plant and are an impressive source of dietary fiber, plant-based protein, antioxidants, omega‐3 fatty acids, vitamins and minerals. They're also naturally low in saturated fat and easy to incorporate into meals and snacks. Here are some of the reasons why adding chia seeds to your diet may be beneficial if you have high cholesterol. They Provide an Ample Amount of Fiber Chia seeds are rich in fiber, with a 2-tablespoon serving providing 10 grams of fiber, including 1.5 grams of soluble fiber. Soluble fiber has been shown to help lower cholesterol by binding to cholesterol in the small intestine and removing it from your body. 'When chia seed is mixed with water, the soluble fiber forms a gel called mucilage, which can help transport cholesterol out of the body through the digestive tract,' says Kristy Del Coro, MS, RDN, LDN. Research suggests that consuming at least 5–10 grams of soluble fiber per day may reduce LDL cholesterol by 5.5–11 mg per deciliter. They Contain Plant-Based Omega-3 Fatty Acids Another impressive benefit of chia seeds is their rich concentration of alpha-linolenic acid (ALA), an essential fatty acid with anti-inflammatory effects. 'Chia seeds are rich in plant-based omega-3 fats, which positively support heart health,' says Sheth. Research suggests that ALA can help lower total and LDL cholesterol levels. It may also help increase HDL ('good') cholesterol levels, though the findings weren't significant. They May Help Reduce Inflammation Chronic inflammation has been shown to reduce HDL cholesterol levels and increase LDL and triglyceride levels. Lorena Akerman, MS, RD, CDN, CDCES, says that chia seeds are rich in polyphenols—plant compounds with antioxidant and anti-inflammatory effects. While more research is needed, high dietary intake of polyphenols has been linked to higher levels of HDL cholesterol in people with metabolic syndrome. Besides being linked with a reduced risk of heart disease, HDL is beneficial as it helps transport LDL away from the heart and back to the liver, where it can be broken down and removed from the body. They're Versatile and Economical Chia seeds are simple to incorporate into a healthy diet and are relatively inexpensive—especially if you buy them in bulk. Akerman notes that while the price varies by brand, chia seeds are generally cost-effective as you'll likely only use a tablespoon or two at a time. How to Include Chia Seeds in Your Eating Plan Chia seeds can be added to virtually any dish, from creamy overnight oats to dinner-sized salads. 'Add chia seeds to a smoothie, mix into a yogurt, soak overnight in soy milk (also good for lowering cholesterol) to make a chia pudding or use [them] in granola. Powder form can be used in baked goods, bread or cracker doughs, oatmeal or smoothies,' says Del Coro. Overnight chia seed pudding is Sheth's favorite recipe for a delicious, heart-healthy breakfast or snack. She varies up the milk (almond, soy) and adds fresh fruit (berries, mango, stone fruit) and a small handful of chopped nuts (pistachios, walnuts, almonds). You can also sprinkle chia seeds over a slice of avocado toast, add them to a classic PB&J or use them to make a DIY protein powder. Just make sure to add chia seeds gradually into your diet and drink plenty of water to avoid digestive side effects, like bloating or gas. Sheth notes that this is particularly important if you're not used to eating a high-fiber diet. Unopened, chia seeds can last up to 5 years when stored in a cool, dry place, like a pantry or cabinet. Once opened, Akerman recommends storing chia seeds in an airtight container in the fridge to extend their shelf life and prevent them from going rancid. Other Lifestyle Changes That Can Help Reduce Cholesterol Certain risk factors for high cholesterol, like your genetics, age and family history, are outside of your control. However, there are several lifestyle changes you can make to help lower your cholesterol levels and support heart health. Here are three strategies to try: Eat more plants Sheth recommends filling your plate with plant-based foods and heart-healthy fats, like olive oil, to help lower cholesterol. Whole, minimally processed plant-based foods, like vegetables, fruits, whole grains, nuts, seeds and legumes, are packed with beneficial nutrients for heart health and cholesterol levels. In addition to providing fiber, healthy fats, antioxidants and essential vitamins and minerals, they're also typically low in saturated fat. Compared to omnivorous diets, vegan and vegetarian diets have been associated with lower total and LDL cholesterol levels and a reduced risk of heart disease. Move your body Akerman highlights the importance of physical activity. Regular exercise is shown to increase HDL and lower LDL levels. To help prevent or reduce high cholesterol, the American Heart Association recommends engaging in at least 150 minutes of moderate to intense cardiovascular exercise per week. Swimming, cycling, running and brisk walking are all classic examples of aerobic exercise. Dancing, hiking, vigorous yard work and gardening also count. If you're new to exercise, it's important to talk to your doctor before starting a new exercise regimen. Do not smoke Smoking and vaping can lower HDL cholesterol. Smoking can also increase the risk of heart disease by increasing triglyceride levels and other health conditions associated with high cholesterol, like diabetes and high blood pressure. If you currently smoke, reach out to a healthcare professional for guidance and resources on how to quit. Our Expert Take Chia seeds contain soluble fiber, omega-3 fatty acids and antioxidants, all of which can help improve cholesterol levels and support overall heart health. Besides being incredibly nutritious, these tiny but mighty seeds are also easy to use, versatile and relatively inexpensive, making them an excellent addition to your pantry (or fridge). Of course, no one food can magically improve your cholesterol levels. Eating an overall healthy diet that's rich in minimally processed plant-based foods, moving your body daily and not smoking are also key. Cholesterol-lowering medications may also be necessary for some folks. Regardless of where you start, identify at least one or two changes you can make today to start moving towards a more heart-healthy lifestyle. Read the original article on EATINGWELL
Fox News
17-07-2025
- Health
- Fox News
Popular 'internal shower' chia seed trend could backfire if you make this simple mistake
Print Close By Deirdre Bardolf Published July 17, 2025 Chia seeds are not new to the health food scene, but a new way of eating them has gained popularity online – and experts say one simple mistake can reverse their cleansing benefits. The tiny, crunchy seeds, which expand in liquid overnight to make a breakfast "pudding" or can be sprinkled on yogurt and smoothies, are nutritional powerhouses that provide omega-3s, protein, fiber, antioxidants, minerals and even sustainable energy, experts say. Now, chia seed fans online are touting perhaps the easiest hack of all to consuming the superfood: They mix them with water, letting them soak for about 20 minutes until they get their gel-like coating and drinking them. THIS BREAKFAST MISTAKE MAKES PEOPLE REACH FOR SUGARY SNACKS IN THE AFTERNOON Devotees swear by them in the morning to give the body an "internal shower." Some even claim the high-fiber drink cures their constipation. Daryl Gioffre, a gut health specialist and celebrity nutritionist in New York who started the internal shower trend on TikTok, said an estimated 42 million Americans are suffering from constipation, mainly because they're not getting enough fiber. "Just a handful of chia seeds in your daily diet – 2 tablespoons in 6 ounces of water, with a slice of lemon – can improve the function of your digestive system," Gioffre told Fox News Digital. 'FOOD IS MEDICINE' MOVEMENT MAY BE KEY TO REVERSING HEALTH DECLINE: HERE'S WHAT TO EAT "This is important because your gut is called your 'second brain,' as 80% of your nervous system and immune system live there." The mighty seeds are also packed with magnesium, which supports the brain and nervous system health; essential electrolytes like potassium, calcium and phosphorus; and omega-3 fatty acids that help lower inflammation, optimize brain function and can even help with depression and mood swings, Gioffre said. Alyssa Simpson, a registered dietitian and certified gastrointestinal nutritionist in Arizona, said she recommends chia seed water to her clients who can't tolerate high-fiber foods like beans or cruciferous vegetables. The chia seed water is lighter and easier to get down. "As delicious as chia pudding can be, it is pretty rich and filling, and when your stomach's already feeling off, the last thing you want is a whole bowl of something like that," Simpson told Fox News Digital. The key is to let the seeds soak for – ideally – 20 minutes. "It's a great entry point for people just learning to add fiber slowly." She has her clients ease into it by taking just 1 tablespoon at a time. CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER The key, she said, is to let the seeds soak for – ideally – 20 minutes. "If you gulp it down without letting the seeds soak long enough, you might end up bloated, gassy or feeling backed up," Simpson said. That's because chia seeds soak up whatever liquid they're added to – and if they aren't "hydrated" when you drink them, they'll soak up water in your gut instead. That can cause the opposite of the desired effect and even slow things down in the gut. For more Lifestyle articles, visit "It would be like dumping oatmeal down a drain with no water running – it's just going to clog things up," she added. "Fiber needs fluid to help it move through your system; otherwise, it will just sit there like sludge." CLICK HERE TO GET THE FOX NEWS APP Slow and steady wins with fiber, Simpson advised. Print Close URL
Yahoo
15-07-2025
- Health
- Yahoo
These tiny seeds have more omega-3 than salmon – here's the best way to eat them
Sprinkled on a warm bowl of porridge or blended into a fruity smoothie, chia seeds are small but nutritionally mighty. The tiny black or white seeds were a staple in ancient Aztec and Mayan diets and are now a stalwart 'superfood' touted by scientists and nutritionists alike. They've certainly captured the imagination of the wellness world, with endless recipes and videos dedicated to the 'powerhouse' seeds. In a quick scroll through my Instagram feed, I see them condensed into raspberry jam, incorporated into creamy chicken curry, and soaked overnight in milk and maple syrup for a speedy breakfast. But what makes them so appealing? 'They're a great source of plant-based omega-3 fats, complete protein, and fibre,' explains Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. 'They also provide important micronutrients such as calcium, magnesium, and iron.' So, should we all be eating chia seeds and should they be soaked, milled or eaten straight from the packet to reap the most benefits? As Ludlam-Raine says, chia seeds contain omega-3 fats (specifically alpha-linolenic acid, or ALA) and are a complete source of protein, containing all nine essential amino acids. They're also a great source of fibre and provide important micronutrients. On average, a tablespoon (15g) of chia seeds contains: 63 calories 5.1g fibre 3.6g protein 4.2g fat (0.5g saturates) 2400mg omega-3 (ALA) As they're rich in fibre and protein, chia seeds can help you feel fuller for longer, which may aid weight management, explains Jenna Hope, a registered nutritionist. In fact, in one 2017 study referenced in the Journal of Functional Foods, participants who incorporated chia seeds into their diet ate 25 per cent fewer calories each day. Fibre adds bulk to a meal and can slow down the rate at which food leaves the stomach, leading to a longer period of fullness after eating. Meanwhile protein takes longer to digest than other macronutrients, potentially reducing hunger and overall calorie intake. A portion of chia seeds contains more dietary fibre and protein than most grains, cereals, and some nuts. However, Hope says it's important to note that they will only help with weight management if incorporated into a healthy balanced diet. The high fibre content in chia seeds 'supports better bowel movements and nourishes some of the beneficial bacteria in the gut,' Hope explains. Whilst they can be eaten dry or wet, soaking your chia seeds in water or milk makes them easier to digest and can improve the absorption of nutrients including fibre. When they're soaked, they absorb up to 10 times their weight in liquid, Ludlam-Raine says, and form a gel-like consistency as a result of the soluble fibre. In this form, they can support healthy digestion by softening stools and providing bulk, which helps them to pass more easily. This was demonstrated in a 2022 study on rats although more research is needed with human participants. 'Chia seeds can support heart health in several ways,' Ludlam-Raine says. 'They are rich in ALA, a plant-based omega-3 fatty acid, which has been shown in studies to help lower inflammation, reduce blood triglyceride levels, and support healthy blood pressure – all of which are important factors for cardiovascular health.' One of these studies, published in Nutrition & Metabolism, found that giving ALA supplements to patients with metabolic syndrome decreased their inflammation, as the fatty acids neutralise free radicals in the body. These 'are unstable molecules that can damage cells and contribute to ageing and chronic diseases such as cancer and heart disease,' Ludlam-Raine explains. Surprisingly, chia seeds contain more omega-3 fatty acids than salmon, however they're different types. 'From a plant perspective, chia seeds are a good source of omega-3, but ALA is the inactive form of omega-3 whereas oily fish like salmon contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which the body can use more efficiently,' Hope explains. 'Meanwhile, the body has to convert ALA into active forms and, in this process, you lose a lot of the omega-3.' If you're relying on chia seeds for these healthy fats, you'll need to consume them almost daily, whereas if you're relying on oily fish, two portions a week is ample, Hope says. The antioxidants in chia seeds include 'chlorogenic acid, caffeic acid, quercetin, and kaempferol – all of which have been linked to anti-inflammatory, anti-ageing, and cardioprotective properties,' Ludlam-Raine says. A 2020 study in Amino Acids found these elements in chia seeds may contribute to improved skin health by protecting against ageing-related enzymes like elastase and hyaluronidase. More research is needed to confirm these benefits and understand the full impact chia seeds have on preventing ageing. Meanwhile, the list of kaempferol's potential health benefits range from reducing gut inflammation to potentially managing cardiovascular disorders, whilst chlorogenic acid can improve insulin resistance, potentially playing a part in staving off obesity and Type 2 diabetes. Protein, fibre and healthy fats all play a role in hormone health. Whilst protein and fibre are important for metabolism regulation, the omega-3 fatty acids in chia seeds may help to balance women's hormones. Various studies have found a link here. Research by Shahid Sadoughi University of Medical Sciences proved that omega-3 supplementation reduced testosterone levels in overweight women with PCOS, whilst their menstrual cycles became more regular. Another study in Clinical Therapeutics found that postmenopausal women who consumed omega-3 fatty acids had a significant reduction in triglyceride concentrations, a type of fat found in the blood. More research is needed to confirm the relationship between chia seeds and hormone health, however the evidence suggests their nutrients may be beneficial. Hope compares the different ways in which chia seeds and flaxseeds are sold. Whilst chia seeds are often sold whole, flaxseeds tend to be ground which means 'their nutrients can be accessed much more easily'. Therefore, whilst chia seeds straight from the bag don't compare to ground flaxseeds, she does believe that milled or soaked chia seeds are the best. Chia seeds are higher in fibre, with around 10g per portion compared to 7g, and nearly 2.5 times more calcium. Meanwhile, flax seeds contain slightly more protein and omega-3 fatty acids, as well as copper and thiamine. There are seemingly endless ways to incorporate chia seeds into a meal. Both Ludlam-Raine and Hope agree they should be soaked to reap their full benefits. 'Just 10 to 15 minutes in water or milk allows them to swell and form a gel, making them easier to digest and helping to unlock their nutritional benefits,' Ludlam-Raine says. 'Similarly, if you grind them down, you're enabling the body to access nutrients much more easily because you've already done a lot of the pre-digestion process,' Hope adds. Heating chia seeds in porridge or in baking doesn't significantly reduce their nutritional value, Ludlam-Raine says. 'They're quite stable and versatile, which makes them easy to include in a wide range of meals.' Ludlam-Raine reiterates that, whilst you can eat them dry, 'it's essential to have them with plenty of fluid, as they can pose a choking risk when consumed in large quantities'. Plus, when they're soaked, you reap the full nutritional benefits. She enjoys mixing chia seeds into yogurt with fruit for a snack, incorporating them into her breakfast alongside a low-sugar granola, or adding them as a crunchy topping to her nut butter on toast. 'Provided you give them a little time, the chia seeds will soak and swell in the yogurt,' she explains. As they're very high in fibre, chia seeds can cause digestive problems if eaten in excess. 'If you're new to eating a high-fibre diet then you definitely want to incorporate them slowly,' Hope explains. 'Don't start eating lots of them overnight because you might experience adverse GI [gastrointestinal] symptoms like bloating, flatulence, changes to bowel movements, and some pain or discomfort.' She recommends those with GI symptoms or irritable bowel syndrome (IBS) to use them sparingly, although 'for the average individual who's relatively healthy and functioning well, they should be fine'. 'People on blood-thinning medications should check with their healthcare provider, as chia seeds contain omega-3s, which have a mild anticoagulant effect,' Ludlam-Raine advises. If you eat lots of them whilst taking anticoagulant or antiplatelet medications like aspirin, the blood-thinning properties of chia seeds may be enhanced, potentially leading to an increased risk of bleeding. There are around 400 calories in 100g of chia seeds, so they should be eaten in moderation, Hope advises. Our experts agree that one to two tablespoons of chia seeds per day is sufficient to reap their health benefits. Chia seeds are rich in protein and fibre, so can help you to feel fuller for longer, potentially reducing overall calorie intake. However, they will not directly help to reduce belly fat, and should instead be incorporated in a healthy balanced diet to aid weight loss. Yes – they are a good source of soluble fibre. They absorb water, creating a gel-like substance that can help soften and bulk up stools, making them easier to pass. Whilst their impact on constipation hasn't been scientifically studied, our experts agree they can play a part in healthy digestion and clearing the gut. 'They contain some key nutrients, like protein, that support healthy hair,' Hope says. Whilst direct research is limited, chia seeds contain omega-3 fatty acids, protein, and nutrients like zinc, which are all important for hair health, strength, and growth. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
12-07-2025
- Health
- Telegraph
These tiny seeds have more omega-3 than salmon – here's the best way to eat them
Sprinkled on a warm bowl of porridge or blended into a fruity smoothie, chia seeds are small but nutritionally mighty. The tiny black or white seeds were a staple in ancient Aztec and Mayan diets and are now a stalwart 'superfood' touted by scientists and nutritionists alike. They've certainly captured the imagination of the wellness world, with endless recipes and videos dedicated to the 'powerhouse' seeds. In a quick scroll through my Instagram feed, I see them condensed into raspberry jam, incorporated into creamy chicken curry, and soaked overnight in milk and maple syrup for a speedy breakfast. But what makes them so appealing? 'They're a great source of plant-based omega-3 fats, complete protein, and fibre,' explains Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. 'They also provide important micronutrients such as calcium, magnesium, and iron.' So, should we all be eating chia seeds and should they be soaked, milled or eaten straight from the packet to reap the most benefits? Nutritional profile of chia seeds As Ludlam-Raine says, chia seeds contain omega-3 fats (specifically alpha-linolenic acid, or ALA) and are a complete source of protein, containing all nine essential amino acids. They're also a great source of fibre and provide important micronutrients. On average, a tablespoon (15g) of chia seeds contains: 63 calories 5.1g fibre 3.6g protein 4.2g fat (0.5g saturates) 2400mg omega-3 (ALA) Why are chia seeds so popular? 1) Can support weight loss As they're rich in fibre and protein, chia seeds can help you feel fuller for longer, which may aid weight management, explains Jenna Hope, a registered nutritionist. In fact, in one 2017 study referenced in the Journal of Functional Foods, participants who incorporated chia seeds into their diet ate 25 per cent fewer calories each day. Fibre adds bulk to a meal and can slow down the rate at which food leaves the stomach, leading to a longer period of fullness after eating. Meanwhile protein takes longer to digest than other macronutrients, potentially reducing hunger and overall calorie intake. A portion of chia seeds contains more dietary fibre and protein than most grains, cereals, and some nuts. However, Hope says it's important to note that they will only help with weight management if incorporated into a healthy balanced diet. 2) Good for the gut The high fibre content in chia seeds 'supports better bowel movements and nourishes some of the beneficial bacteria in the gut,' Hope explains. Whilst they can be eaten dry or wet, soaking your chia seeds in water or milk makes them easier to digest and can improve the absorption of nutrients including fibre. When they're soaked, they absorb up to 10 times their weight in liquid, Ludlam-Raine says, and form a gel-like consistency as a result of the soluble fibre. In this form, they can support healthy digestion by softening stools and providing bulk, which helps them to pass more easily. This was demonstrated in a 2022 study on rats although more research is needed with human participants. 3) May support heart health 'Chia seeds can support heart health in several ways,' Ludlam-Raine says. 'They are rich in ALA, a plant-based omega-3 fatty acid, which has been shown in studies to help lower inflammation, reduce blood triglyceride levels, and support healthy blood pressure – all of which are important factors for cardiovascular health.' One of these studies, published in Nutrition & Metabolism, found that giving ALA supplements to patients with metabolic syndrome decreased their inflammation, as the fatty acids neutralise free radicals in the body. These 'are unstable molecules that can damage cells and contribute to ageing and chronic diseases such as cancer and heart disease,' Ludlam-Raine explains. Surprisingly, chia seeds contain more omega-3 fatty acids than salmon, however they're different types. 'From a plant perspective, chia seeds are a good source of omega-3, but ALA is the inactive form of omega-3 whereas oily fish like salmon contain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which the body can use more efficiently,' Hope explains. 'Meanwhile, the body has to convert ALA into active forms and, in this process, you lose a lot of the omega-3.' If you're relying on chia seeds for these healthy fats, you'll need to consume them almost daily, whereas if you're relying on oily fish, two portions a week is ample, Hope says. 4) Packed with antioxidants The antioxidants in chia seeds include 'chlorogenic acid, caffeic acid, quercetin, and kaempferol – all of which have been linked to anti-inflammatory, anti-ageing, and cardioprotective properties,' Ludlam-Raine says. A 2020 study in Amino Acids found these elements in chia seeds may contribute to improved skin health by protecting against ageing-related enzymes like elastase and hyaluronidase. More research is needed to confirm these benefits and understand the full impact chia seeds have on preventing ageing. Meanwhile, the list of kaempferol's potential health benefits range from reducing gut inflammation to potentially managing cardiovascular disorders, whilst chlorogenic acid can improve insulin resistance, potentially playing a part in staving off obesity and Type 2 diabetes. 5) May support women's hormone health Protein, fibre and healthy fats all play a role in hormone health. Whilst protein and fibre are important for metabolism regulation, the omega-3 fatty acids in chia seeds may help to balance women's hormones. Various studies have found a link here. Research by Shahid Sadoughi University of Medical Sciences proved that omega-3 supplementation reduced testosterone levels in overweight women with PCOS, whilst their menstrual cycles became more regular. Another study in Clinical Therapeutics found that postmenopausal women who consumed omega-3 fatty acids had a significant reduction in triglyceride concentrations, a type of fat found in the blood. More research is needed to confirm the relationship between chia seeds and hormone health, however the evidence suggests their nutrients may be beneficial. How do chia seeds compare to other seeds? Hope compares the different ways in which chia seeds and flaxseeds are sold. Whilst chia seeds are often sold whole, flaxseeds tend to be ground which means 'their nutrients can be accessed much more easily'. Therefore, whilst chia seeds straight from the bag don't compare to ground flaxseeds, she does believe that milled or soaked chia seeds are the best. Chia seeds are higher in fibre, with around 10g per portion compared to 7g, and nearly 2.5 times more calcium. Meanwhile, flax seeds contain slightly more protein and omega-3 fatty acids, as well as copper and thiamine. Best ways to eat chia seeds There are seemingly endless ways to incorporate chia seeds into a meal. Both Ludlam-Raine and Hope agree they should be soaked to reap their full benefits. 'Just 10 to 15 minutes in water or milk allows them to swell and form a gel, making them easier to digest and helping to unlock their nutritional benefits,' Ludlam-Raine says. 'Similarly, if you grind them down, you're enabling the body to access nutrients much more easily because you've already done a lot of the pre-digestion process,' Hope adds. Heating chia seeds in porridge or in baking doesn't significantly reduce their nutritional value, Ludlam-Raine says. 'They're quite stable and versatile, which makes them easy to include in a wide range of meals.' Ludlam-Raine reiterates that, whilst you can eat them dry, 'it's essential to have them with plenty of fluid, as they can pose a choking risk when consumed in large quantities'. Plus, when they're soaked, you reap the full nutritional benefits. She enjoys mixing chia seeds into yogurt with fruit for a snack, incorporating them into her breakfast alongside a low-sugar granola, or adding them as a crunchy topping to her nut butter on toast. 'Provided you give them a little time, the chia seeds will soak and swell in the yogurt,' she explains. Are there any adverse effects of chia seeds? Digestive discomfort As they're very high in fibre, chia seeds can cause digestive problems if eaten in excess. 'If you're new to eating a high-fibre diet then you definitely want to incorporate them slowly,' Hope explains. 'Don't start eating lots of them overnight because you might experience adverse GI [gastrointestinal] symptoms like bloating, flatulence, changes to bowel movements, and some pain or discomfort.' She recommends those with GI symptoms or irritable bowel syndrome (IBS) to use them sparingly, although 'for the average individual who's relatively healthy and functioning well, they should be fine'. Possible blood thinning effect 'People on blood-thinning medications should check with their healthcare provider, as chia seeds contain omega-3s, which have a mild anticoagulant effect,' Ludlam-Raine advises. If you eat lots of them whilst taking anticoagulant or antiplatelet medications like aspirin, the blood-thinning properties of chia seeds may be enhanced, potentially leading to an increased risk of bleeding. Calorie content There are around 400 calories in 100g of chia seeds, so they should be eaten in moderation, Hope advises. How many chia seeds should you eat per day? Our experts agree that one to two tablespoons of chia seeds per day is sufficient to reap their health benefits. FAQs 1) Do chia seeds help reduce belly fat? Chia seeds are rich in protein and fibre, so can help you to feel fuller for longer, potentially reducing overall calorie intake. However, they will not directly help to reduce belly fat, and should instead be incorporated in a healthy balanced diet to aid weight loss. 2) Can chia seeds help clear your gut? Yes – they are a good source of soluble fibre. They absorb water, creating a gel-like substance that can help soften and bulk up stools, making them easier to pass. Whilst their impact on constipation hasn't been scientifically studied, our experts agree they can play a part in healthy digestion and clearing the gut. 3) Do chia seeds help with hair growth? 'They contain some key nutrients, like protein, that support healthy hair,' Hope says. Whilst direct research is limited, chia seeds contain omega-3 fatty acids, protein, and nutrients like zinc, which are all important for hair health, strength, and growth.
