Insoluble fiber, the predominant type in both chia and flax seeds, may be linked to a lower likelihood of developing colon or breast cancer ( 26, 27). Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.

The shape of a blender will prevent the blades from reaching a tiny amount of seeds and is more practical to liquefy ingredients.Chia seed nutrition includes protein, fiber, omega-3 fatty acids and important minerals like manganese, calcium and phosphorus. On the other hand, the gel-forming properties of soluble fiber, which is found mostly in flax seeds, can help digestive waste bind together, reducing diarrhea ( 43). Summary Raspberry Chia Seed Jam by Gimme Some Oven – This is an incredibly easy homemade jam that requires only a few ingredients. With the sweetness of the berries, you don’t need to add additional sugar. If you want to grind the seeds into pieces you can work the seeds for a much shorter period than if you want to have flour or fine powder.

In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density ( 23).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. Chia seeds are often consumed whole. However, studies have shown that the nutrients they contain may also be better absorbed when the seeds are ground ( 44). These tiny yet mighty super seeds are loaded with anti-inflammatory omega-3 fatty acids and other nutrients that add a major boost to your diet. How much chia seeds should you eat a day? To take advantage of the unique health benefits of chia seeds, start slow with one ounce — or about two tablespoons — per day and increase your intake slowly to assess your tolerance. In theory it would make sense that opening the seed would expose more of the inside of the seed to the stomach so that the benefits could be gained. It may be true that it might act a bit faster, but that is about it. It turns out that many people don’t chew whole chia seeds enough to break them down fully. As a result, they can go “in one end, and out the other.” Grinding them is a good way to ensure that you’re getting their full nutritional value.