Unexpected effects of chia seeds when eaten for breakfast

To help the digestive system function properly, an adult needs to consume 25 to 30 grams of fiber. For breakfast, consuming about 10 grams of fiber is enough for this meal. Just 2 tablespoons of chia seeds can provide 10 grams of fiber for the body, according to the health website Verywell Health (USA).

Chia seeds help reduce cholesterol, control blood sugar

Chia seeds are unique in that they contain both soluble and insoluble fiber. This fiber adds bulk to stools and helps them retain water, thus preventing constipation. The nutrients in chia seeds also help lower cholesterol, control blood sugar levels, and reduce the risk of certain cancers.

Chia seeds are a good source of calcium, iron, magnesium, selenium, thiamine and niacin. In particular, the alpha-linolenic acid in chia seeds is an omega-3 fatty acid that supports heart health. In addition, chia seeds also contain plant protein at 17 grams per 100 grams.

A study published in the journal Food Science and Nutrition found that omega-3, fiber, and protein in chia seeds can help reduce triglycerides and increase "good" HDL cholesterol. Meanwhile, fiber, unsaturated fats, and phenolic compounds in chia seeds slow down the absorption of starch into the bloodstream when entering the intestine, thereby helping to control blood sugar.

In particular, the antioxidant content of chia seeds helps neutralize free radicals and reduce inflammation in the body. Many scientific studies have also found that chia seeds contain nutrients that help prevent pancreatic, liver, colon and breast cancer.

Chia seeds are usually ground into a powder. The simplest way is to add hot water and stir well to drink. Chia seed water has a gel-like consistency, which is due to the soluble fiber content.

Soluble fiber has benefits for improving heart health, controlling blood sugar, improving digestion and supporting weight loss. In addition, we can also add chia seeds to smoothies, baking or salads, according to Verywell Health .