Benefits of chia seeds for hormonal health

Chia seeds are one of the easiest add-in options for health!  Rich in omega-3 fats and lots of healthy fiber, these tiny seeds are also hydrophilic, which means they absorb and retain water, keeping you hydrated and filled for longer.

Here are some benefits of chia seeds which are not only incredibly supportive for your hormonal balance but are also essential for brain and body too!

Balanced bits of protein, fiber, and fat:

One ounce (2 tablespoons) of chia seeds provides the following nutrients approximately 11 grams of fiber, 9 grams of fat and 4 grams of protein [1]That combo helps maintain balanced blood sugar (which helps balance hormones) and will keep you feeling full longer.

Chia seeds

Loaded with Antioxidants:

Antioxidants are extremely important for hormones, and chia seeds have them! Instead of relying on supplements to get antioxidants, shift into healthier food choices, and enjoy better nutrition and better absorption.

High-Quality Protein:

Protein is important to maintain a good equilibrium in hormones. Chia seeds get about 15% of their calories from protein and one-ounce yields 4 grams.[2] 

Chia gel
Chia gel

Balance Blood Sugar Levels:

High blood sugar levels create havoc for hormones. This is where chia seeds shine.  According to DH Herbs, “Chia gel slowly releases carbohydrates and helps to slow the conversion of carbohydrates into glucose (blood sugar) for energy. The outer layer of chia seeds is rich in mucilloid-soluble fiber, which keeps the seeds from drying out in desert air. When chia seeds mix with water or stomach juices, a gel forms that creates a physical barrier between the carbohydrates and the digestive enzymes that break them down. Your body eventually digests the carbohydrates, but at a slower and uniform rate. There is no insulin surge or spike needed to lower blood sugar levels after eating chia seeds.”[3]

Decrease Inflammation:

Inflammation is a sign of imbalance. It is a response to imbalance and a good sign that your body needs some support.

Omega-3-rich chia may help prevent and ease chronic inflammation.[4] Including chia as a part of your healthy diet may reduce your risk of heart disease while supporting brain and hormone health!

Sprinkle chia on food

How to use chia seeds

Chia has too many benefits to ignore.  Start adding these cute little seeds into your diet. 

  • Make a bottle of chia gel to keep in the fridge for easy use by combining 3 tablespoons of chia seeds and 1 cup of filtered water.
  • For all-day hydration, add a teaspoon of chia stirred into a glass of water. It will help you stay hydrated as it holds water in its seedcoat and releases it during digestion in the intestines.
  • Chia drink idea: Mix 1 cup of filtered water with 3 tablespoons of chia seeds. Let it sit for 15 minutes to make gel (or use your pre-made chia gel from the fridge) Mix well and then add one cup of juice like pomegranate (or any berry juice). Enjoy this fun and delicious cocktail.
  • Add chia to smoothies and porridge, add them to your overnight oats.
  • Sprinkle them on smoothie bowls, soup or stew
  • Use chia seeds as a plant-based egg replacement. 1 egg = 1 tablespoon chia = 2 1/2 tablespoons of water. Mix and let it form a gel.

Add them to your daily nutrition and enjoy the benefits!

Orange Cranberry Chia Pudding

Serves 1

1 cup dairy-free milk

⅓ cup chia seeds

2 tablespoons dried cranberries

½ teaspoon cinnamon powder

1 orange, peeled and segmented

Mix milk and chia seeds in a serving bowl. Let it sit for 20 minutes (ideally longer, I do overnight), then stir in cranberries and cinnamon. Top with orange segments and serve.

What’s your favorite way to use chia seeds?

Louise Pitot
Louise Pitot

Louise helps women globally to live fully in their body now instead of waiting for perfection, which as we know does not exist. Louise is a certified women’s health coach and in her spare time, she enjoys learning to make natural perfumes, reading, yoga and walking with her husband and furbaby.

References:

[1] https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

[2] https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

[3] https://www.dherbs.com/articles/feature-chia-seeds-for-health/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030645/

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