Health Benefits of Chia Seeds and Nutrition Value

When you hear “Salvia Hispanic” chia seeds, your first thought might be the green fur or hair of Chia Pets, collectible clay figurines. I would like to include a letter explaining the health benefits of chia seeds in the daily diet. Chia seeds, being the golden seeds of the 21st century, have great potential for the food industry due to their exceptional nutritional composition and functional properties. Since this topic is of interest to nutrition scientists as well as other health professionals, especially due to the fiber content, EPA, calcium, and other nutrients that chia has to offer.

But did you know that chia seeds also can be a healthful addition to your eating pattern? Because Chia seeds are rich in protein, omega-3 fats, and soluble fiber which contribute to lowering the risk of heart disease, diabetes, and obesity. The flowers of chia seeds are purple and white.

Sources Of chia seeds

Chia seeds also called Salba scientific name “Salvia hispanica” chia or Mexican chia are the edible seeds of a flowering plant from the mint family. Its origin is believed to be in Central America, where the seed is historically called “chain” or “chia”. Native to Mexico and Guatemala, the seeds have a long history. They were a vital crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal applications and made up an important part of people’s diets.

Today, chia grows commercially in many countries including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognized as a nutrient-dense addition to healthy diets.

Did You Know?

There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 made headlines describing a patient who ate dry chia seeds followed by a glass of water. The seeds expanded in the esophagus and caused a blockage.

Should we eat chia seeds soaked?

Yes! Exactly because they quickly swell after absorbing liquid. It is best to soak the chia at least 30 minutes before eating and they can be soaked overnight or served with moist food. Do not eat dry chia seeds by themselves. You can soak larger batches of chia and keep them in the refrigerator. They will stay up to 5 days. Use what you need each day.

People who have dysphagia, a condition that causes difficulty in swallowing (as was the case with this patient) or other digestive issues, should eat chia seeds with care. I use this in whatever flavor smoothie I am making that day. Blend chia with the other ingredients until smooth.

Nutritional value of chia seeds

Chia seeds contain 18-36% of their weight as fiber, of which only 4 grams per 100 grams is soluble fiber, but with a very high viscosity. Chia seeds are rich in protein, omega-3 fats, and the viscous mucus that forms when chia seed fibers are exposed to water, and human digestion may be one of the major factors potentially affecting glycemic control and lowering cholesterol levels. The fibrous components of sage are cellulose, hemicelluloses, pectins, gums, and lignins. Soluble fiber helps reduce the risk of heart disease, diabetes, and obesity.

Chia seeds contain nutrition in 2 tablespoons ( 26 grams) (1 ).

1. Calories: 131 Kal
2. Fat: 8.4g
3. Saturated Fat: 0.8g
4. Monounsaturated Fat: 0.42g
5. Polyunsaturated Fat: 5.8g
6. Omega-3: 4.4g
7. Carbohydrate: 13.07g  
8. Dietary Fiber: 11.2g
9. Soluble fiber: 2.07g
10. Insoluble fiber: 9.01g
11. Protein: 5.6g
12. Sugar: 0g
13. Linoleic Acid: 2.24g
14. Sodium: 1.42g
15. Calcium: 142.8mg
16. Zinc: 1.82mg
17. Iron: 3.28mg
18. Magnesium: 88mg
19. Phosphorous: 213.5mg
20. Potassium: 240mg

They also have smaller amounts of many other nutrients, such as folate, vitamin A, and copper.

Health Benefits of Chia Seeds

Stimulate Weight Loss

Chia seeds make you feel full because they absorb 10x their weight in water forming a bulky gel. That’s why chia seeds are an appetite suppressant. Weight loss is probably the number one reason most people do what they do. In fact, it is a multi-billion dollar industry. And if you are looking to lose weight, chia seeds could be one of the first options you can consider (2 ).

Of course, no single food can aid weight loss or cause weight gain. It all depends on our food habits and lifestyle. However, what makes chia seeds a good weight-loss food is their excellent fiber content. A 1-ounce serving of chia seeds has 39% of your recommended daily allowance of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them.

The health benefits of Chia seeds are to slow down the absorption of carbs to control the appetite and reduce cravings. A normal intake of chia seeds a day, which amounts to 25 to 38 grams a day, can go a long way in helping you shed those kilos. The seeds are also found to reduce belly fat.

Prevent Constipation

Since chia seeds are packed with fiber, especially insoluble fiber, which helps relieve constipation and reduces the risk of hemorrhoids, diverticulosis, and colorectal cancer. Chia seeds turn into a gel when they come in contact with water. This adds to your stool and aids bowel movements, thereby relieving constipation. Be sure to drink plenty of water when adding high-fiber foods to your diet. Fiber also has been found to improve digestion.

Regulate Blood Sugar Levels and Help Prevent Diabetes

Chia’s ability to slow down digestion can be linked to diabetes prevention. Probably the most known health benefit of chia seeds consumption is related to their high soluble-fiber content. The gelatinous coating chia seeds develop can also prevent spikes in blood sugar levels. These fibers help to blunt blood sugar spikes, lower cholesterol, and contribute to feelings of fullness for weight management.

Diabetes

Like other seeds, chia is rich in nutrition. According to the United States Department of Agriculture, chia is one of those foods considered to be useful in diabetes treatment. The seeds were also found to improve blood pressure levels in diabetics. The health benefits of chai seeds combination of high protein, high fiber, and antioxidants giving these seeds disease-protecting capacity to lower the risk of heart disease, and diabetes (3 ).

Fight Breast Cancer and Other Forms of Cancer

The phytochemical compounds that have been detected in chia seeds include carotenoids, sterols tocopherols, and phenolic compounds, including quercetin, myricetin, caffeic acid kaempferol, and chlorogenic. As per a report published by the UCSF Medical Center, chia seeds are a good source of alpha-linolenic acid too, which can help prevent breast cancer.

The same goes for omega-3 fatty acids. Epidemiological and animal studies suggest that dietary intake of phytochemicals may have certain health benefits of chia seeds and protect people against human chronic degenerative disorders such as neurodegenerative disease cancer.

Supports Healthy Blood Lipid Levels

The omega-3 fatty acids get the credit, again. These fatty acids help lower blood cholesterol and prevent coronary heart disease in the process. Chia mucilage has been explored for its potential as a fat replacer. The monounsaturated fats in chia seeds help lower cholesterol levels. Expanding the arrangement thickness. The Academy of Nutrition and Dietetics also states that adding chia seeds to the diet can check cholesterol levels.

Chia seeds, as part of a heart-healthy diet and lifestyle, can enhance heart health and prevent heart-related ailments. These intricate polysaccharides are thought about as dietary fiber, and admission can lessen cholesterol levels and assists with gastrointestinal capacity.

The omega-3s also reduce triglycerides, a type of fat in the blood. The advantageous effect of chia seeds on the blood lipid profile in rats fed a diet with high sucrose contents and containing 2.6% chia seeds had lower blood concentrations of triglycerides, non-esterified fatty acids, and total cholesterol in comparison to the control. In addition, they reduce the risk of irregular heartbeat, lower blood pressure, and slow down the accumulation of arterial plaque (4 ).

Boost Energy and Metabolism

Twenty proteins from chia seeds have been identified in the literature based on their amino acid sequences. Another health benefit of Chia seeds are packed with B vitamins, zinc, iron, and magnesium – all of which help boost energy. Twelve of these proteins are responsible for the metabolic functions needed for the existence of the seed: metabolism, cell division, and pathways. You can add the seeds to your favorite smoothie and enjoy a refreshing burst of energy. Chia seeds can also boost your metabolism (5 ).

Can Be Used As A Workout Drink

Workouts can get tiring at times. But with chia seeds, that shouldn’t be a problem anymore. Given the amount of omega-3s they contain, the health benefits of chia seeds can be used for sustaining energy. Omega-3 enriched chocolate milk: A functional drink to improve health during exhaustive exercise. It is very simple to add chia seeds to smoothies or juices, which is a great option to boost the nutritional value of your drink.

Taking chia seeds a few hours before an intense workout can provide fuel to the body after the carbs burn off. Chia seeds, when taken after working out, can provide protein that helps repair tissues. A popular way to consume chia seeds is to simply add them to water with a splash of lemon or lime juice.

Packed With Protein

We don’t have to discuss the importance of protein, do we? Chia seeds are a great source of protein. As per a Brazilian study, chia seeds had shown great protein quality. They also improved the lipid profiles (cholesterol levels, basically) in rats.

Chia seeds contain 19% protein. And according to the American Journal of Clinical Nutrition, a high-protein diet can reduce hunger and encourage satiety. The seeds contain high-quality protein with all the necessary amino acids.

Enhance Mood

There are a lot of health benefits of chia seeds, one of them considered a superfood, is believed to enhance your mood upon regular consumption. As per a Pittsburgh study, omega-3 fatty acids are associated with improved mood and behavior. Consuming chia seeds might also help you combat depression.

Chia Seeds Enhances Digestive Health

For every 28 grams of chia seeds, you get almost 11 grams of fiber, allowing you to get the required amount of this nutrient from a single serving. The dietary fiber, present in these seeds, has a positive impact on your bowel movement while giving your stool a healthy appearance.

An interesting thing and health benefit of chia seeds is that they create a substance that resembles gelatin, after consumption. They form this substance because of the presence of soluble fiber. It improves your digestive health by encouraging prebiotics to grow in your gut.

Chia Seeds Full of Antioxidants

Chia seeds are rich in phenolic compounds that are scientifically proven to have antioxidant properties. Studies show that antioxidants fight the formation of free radicals in the body. One of the health benefits of chia seeds is their antioxidant properties. Free radicals are dangerous because they damage your cells. As a result, they can cause diseases such as cancer later in life.

In addition, they are responsible for aging and cognitive decline. Chia seeds and oil also contain several bioactive compounds namely quercetin, myricetin, kaempferol, chlorogenic acid, and 3,4dihydroxyphenylethanol- oleanolic acid dialdehyde (6 ).

Antioxidants and phenolic compounds have been found to have health-promotive properties. Also confer protection from degenerative diseases such as cardiovascular diseases, cancers, diabetes, and diverticulosis (7 ).

The Health benefits of chia seeds are because of their antioxidant content that can protect your cells from these dangers. Keep in mind that obtaining antioxidants from natural sources is better than consuming supplements. Rich in antioxidants shown to lower inflammation, improve immunity, and protect brain function.

Chia Seeds Great Source of Omega-3 Fatty Acids

Another out-of-health benefit of chia seeds is the ALA alpha-linolenic fatty acid in Chia seed is the only known essential PUFA (Poly Unsaturated Fatty Acids) omega-3 that the body can’t produce on its own. It can fulfill the needs of human health. Omega-3 is found in foods such as chia seed, flax seed, flax oil, olive oil, walnuts, sea fish, spinach, cauliflower, broccoli, etc ( 8).

Chia seeds are also rich in omega-3 fatty acids. Omega 3 fatty acids from chia seeds or from plant sources by humans reduce the risk of cardiovascular disease.

It also decreases the fat in your liver, improves joint and bone health, prevents your skin from aging prematurely, and increases sleep quality. Chia seeds have greater contents of omega-3 acids than flaxseed. We also need to stress the advantageous ratio of omega-6 to omega-3 acids, which is approximately 0.3: to 0.35.

The nutrient composition of chia seeds has been assessed and studied by several researchers and organizations. One of the main reasons health benefits of chia seeds and why they are gaining popularity all around the world is because of their high nutrient density.

All in all, nutrients supplied from Chia seeds provide about 10 grams of fiber per ounce and contain protein and minerals including calcium, carbohydrates, fat, fiber, magnesium, manganese, phosphorus, protein, and vitamin A. It also provides small amounts of copper, potassium, and zinc ( 9).

Chia Seeds Improves Dental Health

Did you be aware of chia seeds are additionally advisable for your teeth? Because they’re total grains that comprise a punch of nutritional vitamins and minerals. Nutrients such as zinc, phosphorus, calcium, and diet A are first-rate for your teeth. Because of these nutrients such as zinc and calcium presence in chia seeds helps to keep tarter at bay.

Also, due to its antibacterial effects, the germs accountable for terrible breath cannot maintain themselves. Phosphorus and nutrition A preserve your mouth wholesome and add to the energy of your teeth ( 10).

Chia Seeds Improves Bone Health

Chia seeds are excessive in minerals that help bone fitness together with calcium, phosphorus, and magnesium. A single serving of chia seeds can account for about 18% of your each day calcium requirements. This mineral is an essential nutrient for bone health, as it keeps its mass and strength. Magnesium additionally builds and protects bones and teeth vital for muscle contraction, consisting of that of the heart.

It is Assist nerve impulse transmission, muscle rest, and contraction, as nicely as blood clotting. They additionally comprise boron, which in addition improves your bone health. It is accountable for metabolizing phosphorus, magnesium, calcium, and manganese, which promotes a wholesome boom in your bones.

Chia Seeds Prevents Spike in Sugar Levels

Chia seeds are a great source of fiber, due to which your body doesn’t need to increase the amount of blood sugar to digest them. Probably the most known benefits of chia seeds are related to their soluble fiber content and that soluble fiber helps to control sugar spikes, lowering cholesterol, and also help with weight management. As a result of this, your pancreas doesn’t have to increase its production of insulin. When you consume food with high amounts of fiber, it will stabilize your blood sugar.

Rich in Calcium

Chia seeds don’t get as much attention for their calcium content, but they’re a rich source. Chia seeds are full of nutrients. One ounce, approximately 2 teaspoons, provides approximately 18 percent of the calcium that most adults need each day. This is more than 1 cup of skimmed milk at 1%, which provides 314 mg of calcium, and more than 3.5 oz or 100 g of canned pink salmon (with spines).

El calcium, typically obtained in the diet through foods such as milk and cheese, is very high in chia seeds. One ounce supplies about 180 milligrams or 18 percent of the recommended daily allowance. This is about equal to the amount you get from 8 ounces of milk.

A Good Source of Iron

Most adults need 8 to 18 milligrams of iron daily. Chia seeds contain 1.25 mg of iron per serving. (If you menstruate, particularly heavily, you’ll be on the higher end.) One ounce of chia seeds provides over 2 milligrams of iron, which allows oxygen-rich blood to flow through your body and to your brain. Iron is imperative to health used to construct muscle and make certain oxygenation to cells, an important detail to maintaining energy ( 11).

Valuable Electrolytes

Chia seeds provide minerals that serve as electrolytes in your body, producing a charge that helps your muscles and heart function normally. The seeds are particularly good sources of magnesium, providing 95 milligrams per one-ounce serving.

They also provide moderate amounts of potassium. Contain 15% of the daily-recommended value of both magnesium and phosphorus, because chia seeds are a good source of electrolytes, which regulate fluid and are important for muscle function ( 12).

A Good Source of B-Vitamins

There are different vitamins needed by the human body in different quantities for various metabolic purposes. Chia seeds are loaded with B vitamins that play important roles in metabolism and cardiovascular health.

Appetite Control

Chia seeds can improve appetite control in a couple of different ways. The fiber and protein they provide promote blood sugar control, keeping your appetite and energy levels more stable between meals. They also absorb fluid when they’re added to beverages, which may make them even more satisfying.

Reduced Inflammation

Chronic inflammation can result in fitness situations like coronary heart ailment and most cancers. Caffeic acid, an antioxidant found in chia seeds, can assist to fight infection in the body.

Chia seeds ameliorate endothelial dysfunction in metabolic syndrome, liver infection or damage, and oxidative pressure. Ingesting chia seeds frequently may additionally assist to lessen inflammatory markers, which often indicate the presence of inflammatory disease.

Reduced Free Radicals

Antioxidants found in chia seeds can help to fight free radicals in your body. The study explained their results by the high scavenging activity for free radicals of chia due to high levels of flavonoids with excess hydroxyl groups in their structure Free radicals cause oxidative stress and cell damage.

Eating foods rich in antioxidants may help to reduce your risk of developing many health issues associated with free radicals, including heart disease, cognitive decline, and certain types of cancer.

Bottom Line

Chia or salvia hispanica is an annual herbaceous plant of the Lamiaceae mint and is believed to have originated in Central America. It is a new crop, but the economic value of chia seeds in national and international markets is very high. There are a lot of benefits of chia seeds such as can reduce free radicals, and inflammation, controlling appetite, improving bone health, and helping to manage weight.

Chia seeds are popular food lately which people have deemed as a superfood. Chia possesses many important physiochemical and functional properties which makes it more suitable in the food industry. Not only that but also the seeds can be used to slow down the digestion of fats by inhibiting pancreatic lipase.

Additionally, chia seeds have been part of the Incan, Mayan, Aztec, and Native American cultures for many years. Chia seeds are an excellent source of dietary fiber (insoluble and soluble), omega-3 fatty acids, proteins, and bioactive compounds or phytochemicals