In order to maintain your overall health you have to take care both for your mental and physical health as well as to develop good eating habits.

Therefore, the best way to achieve this is to incorporate chia seeds into your dietary regime. They are abundant in nutrients which are extremely helpful for both your body and mind. Here are 10 facts about chia seeds which will make you start consuming them even from today:

1. Chia seeds contain plenty of antioxidants

Antioxidant supplements aren’t very effective, since if you want to benefit from their powerful properties you have to get them through food.

They can fight off the free radicals which are responsible for various serious and chronic diseases, including cancer.

So, chia seeds are perfect source of antioxidants to provide your body with.

2. Chia seeds are rich in minerals and have only few calories

They contain proteins, fiber and minerals such as calcium, magnesium, manganese, phosphorus, potassium and zinc. They are also abundant in vitamins, such as vitamin B1, B2, and B3.

The most impressive thing is that one ounce (28 grams or 2 tablespoons) of chia seeds supplies your body with 137 calories and just one gram of digestible carbohydrate.

If you subtract the fiber, 1 ounce of these seeds will have only 101 calories. This is the reason why chia seeds are considered as one of the most nutritious foods in the world.

However, their nutritional value lowers if they are genetically modified or if they contain gluten.

3. Chia seeds lower the risk of developing heart diseases

Due to their abundance in omega-3 fatty acids, fiber and protein, chia seeds can significantly improve the cardiovascular health.

However, note that for maximum effect you have to make other dietary changes as well.

4. A perfect substitute for eggs

If you are a vegan, then chia seeds are perfect for you since they are a great replacement for eggs. When you mix chia seeds with liquid, their outlet layer swells and forms gel, which has the very same consistency as eggs.

They are also great for those who aren’t vegans, since they are healthier than eggs and reduce the levels of cholesterol.

5. Chia seeds are high in many bone nutrients

The presence of various minerals, such as phosphorus, calcium and magnesium in chia seeds, contributes to the improvement of the bone structure and density. They are especially useful for people who don’t consume dairy products and for those who suffer from osteoporosis.

Chia seeds also improve the health of your teeth, by preventing plague and tarter.

6. Chia seeds are abundant in fiber

Two tablespoons of chia seeds contain 10 grams of fiber. Fiber is beneficial for promoting the bowel movement, regulating the levels of insulin and preventing numerous chronic diseases.

What’s more, these seeds have probiotic properties and encourage the growth of good bacteria in the intestines. This is due to their ability to transform into gelatin-like substance when they are ingested.

7. They can help in the treatment of type 2 diabetes

A study done on 20 diabetics showed that these seeds are particularly beneficial in the treatment of type 2 diabetes. Namely, researchers gave these patients either 37g of wheat bran or 37g of chia seeds in the period of twelve weeks.

The results have shown that the patients had great improvement while consuming chia seeds. Moreover, it was also shown that chia seeds can lower the high blood pressure and alleviate the inflammatory processes in the body.

8. Perfect way to lose weight

Due to their high amounts of protein and fiber, chia seeds will help you feel satiated for longer. When you ingest them, they absorb a significant amount of water from your body and expand, thus curbing hunger for a longer period of time.

However, note that chia seeds won’t help you lose any extra pounds if you don’t change your dietary habits and start consuming other healthier foods as well.

9. Improve anxiety problems

Chia seeds contain healthy fatty acids, especially omega-3. Since our bodies cannot produce them, we are in need of these acids for both our physical and mental health. They are especially helpful in the prevention and treatment of depression and anxiety. The reason for this is that our brain is composed of 60% fat which has an impact on the cognitive processes.

10. Chia seeds fight constipation

They contain plenty of soluble and insoluble fibers which can help you fight constipation. Due to the soluble fibers, chia seeds preserve more water in the stool, making the waste, softer, larger and easier to pass through the intestinal system.