If you haven’t tried chia seeds yet, there’s a good chance you’ve at least heard of them. Along with several other ‘superfoods’, chia seeds have been a popular staple among the health trend that is now growing rapidly in Malaysia due to its numerous benefits. Chia seeds have been consumed in Central and South America since pre-Columbian times, particularly in Mexico and Guatemala.

Not only are chia seeds good for you, it’s remarkably easy to incorporate them into your diet in a variety of ways. One tablespoon a day is the recommended amount to consume, and you can add them to smoothies, salads, desserts, cereal, or even just in your water. They are available at many supermarkets at an average price of around RM15 for 150g. Here are just a few of the many science-based nutritional benefits you can gain by adding this tiny super-seed to your diet.

1. Weight loss aid

While there is no magic cure for weight loss, chia seeds can help you lose weight when used in conjunction with a healthy diet and sufficient exercise. Due to the high fiber and protein content, the seeds maintain appetite satiety and will leave you less likely to overeat or binge on sugary snacks. Chia seeds become gel-like in the stomach and can absorb 10-12 times their weight in water, leading to slower absorption of your food and keeping you feel full. Just remember to drink lots of water when consuming chia seeds daily.

2. Look great

Chia seeds are packed with antioxidants, omega 3 fats, magnesium, and are a rich source of Vitamin E. These nutrients help fight free radicals and keep your skin looking smooth and supple, preventing wrinkles and reducing acne. The protein in chia seeds also help maintain collagen, which is also good for your skin, hair, and nails. If you suffer from issues such as dry skin and lifeless hair, chia seeds may just be solution to your problems.

3. Heart healthy

Dietary fiber has been proven to help regulate the immune system and

inflammation, as well as reducing LDL (harmful cholesterol). Therefore, adding chia seeds to your diet is an easy way to get more fiber, which can reduce the risk of inflammation-related conditions such as cardiovascular disease, obesity, and diabetes.

4. Gut friendly

As a rich source of dietary fiber, chia eases constipation and promotes bowel regularity. The gel-forming action of the seeds also works as a prebiotic, supporting the growth of healthy bacteria in the gut, which is also good for the digestive system.

5. Rich in vitamins and minerals

While tiny, chia seeds are a great source of several important minerals such as calcium, magnesium, manganese, phosphorus, and contain a decent amount of zinc and potassium, as well as Vitamins B1, B2, and B3. All these are good for promoting strong bone health.

6. Energy boosting

Many athletes swear by this tiny seed as it has been shown to improve athletic performance. A study published by the Journal of Strength and Conditioning found that consuming chia seeds enhanced exercise performance for 90-minute workouts the same way a sugar-laden sports drink would. Chia seeds also boosts the metabolism and may assist in reducing visceral adipose tissue, also known as ‘belly fat’.

So pick up a package of chia seeds and discover your own favourite ways of effortlessly incorporating one of nature’s most impressive superfoods into your regular diet!

This article was originally published in The Expat magazine (August 2016) which is available online or in print via a free subscription.