And for such a small package, the impacts on your body are enormous.
seedsare excellent sources of healthy fats, vegetarian proteins, fiber and antioxidant polyphenols. Chia seeds can cause side effects in people with diabetes, high blood pressure, allergies, or digestive problems. In addition, consuming a lot of them can lead to weight gain.
It turns out that many seeds have natural toxins (also known as lectins). An observational study of more than 6000 adults found that a high intake of nuts and seeds was associated with reduced inflammation (4). Another study in children found that pumpkin seeds can help reduce the risk of bladder stones by reducing the amount of calcium in the urine (40). While I believe that eating fruits with seeds may be the best option for humans, due to modern manipulation, I would be careful even with these.
In addition, when it comes to the purported health benefits of chia seeds, there are really no studies that show that the antioxidants in chia seeds can prevent or repair skin damage caused by free radicals. In addition to being an excellent source of dietary fiber, all seeds are rich in healthy fats and contain plenty of protein, which helps maintain a feeling of satiety. Some alternatives to chia seeds include foods that are high in fiber, such as vegetables, legumes, nuts, fruits and grains. However, omega-3 fats are contained within the fibrous outer layer of the seed, which humans cannot easily digest.
Because seeds are so important, plants take additional steps to ensure that they are protected, propagated, and have the best chance of growing and producing their own seeds. Pumpkin seeds are also good sources of phytosterols, which are plant compounds that can help lower blood cholesterol (3). Despite their small size, chia seeds are packed with essential nutrients, such as omega-3 fatty acids, antioxidants and fiber. Some nuts and seeds also contain lectin, which can irritate the intestinal lining and create inflammation in some people.
When consumed as part of a healthy diet, seeds can help lower blood sugar, cholesterol and blood pressure. Unlike plants with bare seeds that want to drop their seeds nearby, some plants want their seeds to spread further so that offspring don't have to compete for space and sunlight with the parent plant. At the end of the study, they found that rats that had consumed a 10% chia seed diet had a higher bone mineral content and improved structure of liver cells and intestinal tissue. Women consumed 30 grams of sunflower or almond seeds as part of a healthy diet every day for three weeks.
These seeds have been reported to have a number of health benefits, probably due to their wide range of nutrients.