Seeds and Bone Health
Chia seeds provide calcium, magnesium, phosphorus, manganese, and protein, all of which contribute to normal bone structure and function.
However, claims that eating chia seeds prevents osteoporosis are stronger than current human evidence supports. Some studies showing improved bone measures have involved animals rather than people.
Bone health also depends on vitamin D, hormonal status, physical activity, age, medication use, and total nutrient intake. Weight-bearing exercise and resistance training are particularly important.
Chia Seeds as a Source of Calcium
Chia seeds can contribute calcium, which may be useful for people who do not consume dairy products. Nevertheless, a normal serving should be combined with other calcium sources rather than treated as a complete substitute.
Other options include calcium-set tofu, fortified plant-based drinks, dairy products, canned fish with edible bones, beans, and certain green vegetables.
Do Chia Seeds Improve Exercise Performance?
Do Chia Seeds Improve Exercise Performance?
Chia seeds have a historical reputation as an endurance food, and chia drinks are sometimes marketed to athletes. They provide energy, fluid-holding fiber, and ALA, but research has not established that they consistently improve athletic performance.
Immediately before intense exercise, a large amount of fiber may cause gastrointestinal discomfort. Athletes should test chia-containing foods during training rather than trying them for the first time before an important event.
Chia Seeds and Hydration
Hydrated chia seeds retain water and can be included in drinks or foods. However, they do not hydrate the body more effectively than ordinary fluids in every circumstance.
Water and electrolytes remain the primary considerations during prolonged exercise, extreme heat, vomiting, or diarrhea. Chia drinks should not replace medically appropriate oral rehydration solutions when those are needed.
Chia Seeds and Inflammation
ALA and plant antioxidants may influence inflammatory pathways, but studies investigating chia seeds have not consistently shown
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