If your mind immediately goes to “Ch-ch-ch-chia!” when you think of chia seeds, you’re not alone (and I realize I’m dating myself by saying that). Chia Pets, which came into popularity in the 1980s, were the first way that many in my generation were introduced to these seeds. The high fiber content in chia seeds helps to keep your blood sugar stable. Fiber slows digestion, preventing blood sugar from spiking after a meal. Fiber also promotes satiety, or the feeling of fullness after a meal. This has been demonstrated specifically with the addition of chia seeds to people’s diet. 6) They’re good for your heart. One of the major benefits of milled chia seeds is their high antioxidant content. Antioxidants protect the body against damage from free radicals, which can lead to chronic diseases such as cancer and heart disease. The seeds also contain Omega-3 fatty acids, which are essential for heart health, brain function, and overall well-being. The seeds are also a good source of fiber, which helps to regulate digestion and lower cholesterol levels. The shape of a blender will prevent the blades from reaching a tiny amount of seeds and is more practical to liquefy ingredients.

Alasalvar C, Chang SK, Bolling B, Oh WY, Shahidi F. Specialty seeds: nutrients, bioactives, bioavailability, and health benefits: a comprehensive review. Compr Rev Food Sci Food Saf. 2021;20(3):2382-2427. doi:10.1111/1541-4337.12730Combining chia seeds with water and fruit is also an effective and healthy way to create a homemade jam! How to Eat Chia Seeds with Milk Overall, both flax seeds and chia seeds seem to reduce hunger and appetite. However, because of their higher soluble fiber content, flax seeds may be slightly more effective at doing so. Chia seeds are a good source of many minerals, including calcium, phosphorus, and magnesium, that are needed for bone strength. The dairy industry likes to portray milk products as necessary for strong bones. But plant-sourced calcium has been proven to be effective in increasing bone density.

Another reason to grind your chia seeds is to make flour out of them. You can use chia seed flour as a substitute to all-purpose flour. And animal studies have shown that rats fed a diet made up of 10% chia seeds over 13 months had significantly higher bone density than rats on a low calorie diet sans chia seeds. 4) They can reduce inflammation.

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Chia seeds are very high in tons of vitamins and minerals. We would think that these nutrients would also be released more effectively when ground – like the omega-3 levels do. Can you buy chia seed flour in the store? Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia seeds ( Salvia hispanica L.): an overview—phytochemical profile, isolation methods, and application. Molecules. 2019;25(1):11. doi:10.3390/molecules25010011

Because of their high fat content, you should ideally store both types of seeds in the refrigerator or freezer to prevent them from going rancid. For this same reason, make sure to consume them promptly. Summary In an older study from 2009 involving 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers ( 13).Both chia and flax seeds contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat. Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results. For instance, one review noted a link between the antioxidants found in flax seeds and a lower risk of breast cancer, especially in postmenopausal women ( 30). Now some people have said I looked in the toilet and saw the seeds. No that is not what they are seeing, rather it is the seed coat which is the insoluble part of the seed. If one were to carefully examine the remains it would be a hollow incomplete shell. In terms of nutritional value, both forms of chia seeds are similar in terms of their nutrient content. However, milled chia seeds may be a better option for those who have difficulty digesting whole seeds or who prefer a smoother texture. Both forms of chia seeds are a good source of antioxidants, omega-3 fatty acids, and fiber.

For this reason, flax seeds may be slightly more effective than chia seeds at preventing cancers from developing.da Silva BP, Dias DM, de Castro Moreira ME, et al. Chia seed shows good protein quality, hypoglycemic effect and improves the lipid profile and liver and intestinal morphology of Wistar rats. Plant Foods Hum Nutr. 2016;71(3):225-230. doi:10.1007/s11130-016-0543-8