Chia seeds, high in soluble fiber and omega-3 fatty acids, can enhance heart health by lowering total cholesterol and LDL cholesterol levels, potentially reducing heart disease risk.
Cardiovascular disease is the leading cause of death in women. Chia seeds, high in soluble fiber and omega-3 fatty acids, can enhance heart health by lowering total cholesterol and LDL cholesterol levels, potentially reducing heart disease risk.
Chia seeds also contain protein and magnesium, which may help treat high blood pressure (hypertension).6 Other research found that supplementing your diet with chia seed flour may lower your blood pressure.
2. Your Bone Density May Improve
Chia seeds are packed with calcium, magnesium, and phosphorus, which support bone density.89 Research suggests that omega-3 fatty acids in chia seeds may boost bone strength and reduce osteoporosis risk.
Women are at a higher risk of developing osteoporosis than men due to
Hormonal changes
Variations in body size
Natural aging process
3. Your Blood Sugar Levels Are Healthier
Chia seeds are rich in soluble fiber, which is not absorbed by the body and does not raise blood sugar levels. This helps keep blood sugar (glucose) in a healthy range.
Chronically high blood sugar levels can lead to type 2 diabetes. One study found that consuming high amounts of chia seeds daily can reduce blood sugar levels in people with and without diabetes.
High blood sugar levels can lead to diabetes and polycystic ovary syndrome (PCOS)—now called polyendocrine metabolic ovarian syndrome (PMOS)—a chronic condition that occurs when cysts develop on the ovaries. Diabetes and insulin resistance are serious risk factors for PCOS. Maintaining healthy blood sugar levels can lower the risk.
4. Your Metabolic Health Improves
The fiber in chia seeds helps to slow digestion, preventing blood sugar spikes. This also causes you to feel full after eating and may result in eating fewer calories throughout the day.16 The protein in chia seeds may also contribute to a feeling of fullness.
Research found that people who consumed chia seeds daily reported lower hunger levels and higher satiety levels, compared to a study group without chia seeds. The study participants who consumed chia seeds daily ate less and reported losing weight.
5. Your Gut Health Is Supported
Chia seeds are fiber-rich, and two tablespoons can meet 35% of your daily needs. Fiber promotes healthy digestion and reduces the risk of constipation. It also supports healthy bacteria in the gut, lowering the risk of several chronic health conditions.
Chia seeds have anti-inflammatory properties from their omega-3 fatty acids. This can reduce inflammation in the gut. Gut health affects the risk of many women’s health conditions, including PCOS and breast cancer.
6. Your Skin Health ImprovesSkin health is important for women going through menopause because hormonal changes significantly affect skin hydration and elasticity.23 The omega-3 fatty acids in chia seeds support the skin’s barrier, helping it retain moisture and prevent dryness.
Healthy fats in chia seeds may also reduce skin inflammation, irritation, and redness.25 Applying chia seed oil directly to the skin may boost moisture and prevent dryness.