Unexpected effects of chia seeds when eaten for breakfast

A nutritious breakfast with lots of fiber not only helps you feel full longer, balances your body's energy, but also regulates bowel movements. Just a small amount of chia seeds at breakfast is enough to improve bowel health.

To help the digestive system work healthily, an adult needs to take in 25 to 30 grams of fiber. For breakfast, taking in 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).

Eating chia seeds for breakfast can help improve digestion and control blood sugar.

Chia seeds help reduce cholesterol and control blood sugar.

Chia seeds contain both soluble and insoluble fiber. This fiber increases stool bulk and helps stool retain water, thereby 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, thiamin 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 blood 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 them to hot water and stir well before drinking. Chia seed water has a gel-like consistency 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 .

Source: https://thanhnien.vn/tac-dung-bat-ngo-cua-hat-chia-khi-an-vao-bua-sang-185241220185617091.htm