What are the
Benefits of Chia Seeds?
Chia seeds
are a popular superfood. They are known for their high protein content and
ability to absorb liquid and swell, which makes them a good addition to
recipes. Chia seeds are considered a 'super food' because they contain a large
amount of nutrients, and they’re are an excellent source of:
- Dietary
fiber
- Protein
- Various
micronutrients
But what
exactly are chia seeds, and what other benefits do they offer?
What are Chia Seeds?
Chia seeds
are the tiny black seeds of the Salvia hispanica plant, or chia plant.
The chia plant is native to Guatemala and Mexico. The ancient Mayans and Aztecs
ate these seeds to help maintain their strength and stamina.
Chia seeds
have been used by the Moche, Chimu, Mochica, Cañari and Inca cultures of Peru,
but their origin is uncertain. They're thought to have come from the desert
regions of Mexico and Guatemala, although they were most likely originally
cultivated in the Andes.
There are
two types of chia seeds: black and white. The black seeds are the more widely
available variety, and they're said to have a better flavor. They can also be
stored in a cool place for up to two years.
Chia seeds
can be eaten raw or cooked, and they can be sprinkled on cereal, yogurt, salad,
or anything else you can think of.
There's no
need to grind chia seeds. The seed is actually a fruit, and the white coating
is made up of oil, protein, and fiber. All of these components are great for
the body, and the seeds can be eaten whole.
We know that
chia seeds are easy to eat and were once a staple in South and Central American
diets. But, what other benefits do these tiny seeds offer?
The Benefits of Chia Seeds
Chia seeds
are a great source of protein, fiber, and omega-3 fatty acids. They also
contain calcium, iron and other essential nutrients. For such tiny little
seeds, they pack a big nutrient punch.
There are
many benefits to adding chia seeds to your diet.
Rich in Omega-3 Fatty Acids
These seeds
provide you with omega-3 fatty acids. Omega-3 fatty acids are essential for brain and heart health. They also help reduce inflammation
because they contain alpha-linolenic acid.
Omega-3
fatty acids are essential fatty acids, which means that your body can't produce
them on its own, so you must obtain them through diet. They're found in fish
and flax seeds, but chia seeds contain more omega-3s than either of them.
Plant-based
omega-3s are hard to come by, which is why chia seeds are such a valuable addition
to your diet. But one thing to note here is that chia seeds aren’t rich in DHA
omega-3s, which is one of the most important types. Including them in a
balanced diet that includes DHA-rich sources, like fatty fish, can help keep
your brain and heart healthy.
Rich in Antioxidants
Chia seeds
are also rich in antioxidants, which help to fight free radicals and prevent DNA damage.
Another
great benefit of these antioxidants is that the protect the fats in the seed to
prevent them from going rancid.
Great Source of Protein
Chia seeds
are also a good source of protein. Protein is the building block of all cells
and tissues in the body. It's also important for maintaining muscle mass and
for proper brain function.
How do you
know if you're getting enough protein? When you've eaten enough protein, you'll
feel full and energized.
Eating just
one ounce (about two tablespoons) of chia seeds will give you 4 grams of
protein, so they’re a great way to add a little extra protein kick to your
meals.
Great Source of Calcium
Chia seeds
are also a good source of calcium. Calcium is an essential nutrient that helps
build strong bones. Getting enough calcium helps prevent osteoporosis, a
condition where the bones become weak and brittle.
One ounce of
chia seeds contains 18% of the recommended daily amount of calcium.
High in Fiber
These seeds
contain a type of soluble fiber called mucilage. Mucilage is a gel-like
substance that helps slow down the absorption of food. This preserves the
energy levels in your body and helps you feel full for longer.
A one ounce
serving of chia seeds contains a whopping 11 grams of fiber. Doctors recommend
consuming 25-30 grams of fiber per day from food. Most adults only
get half the recommended amount. Chia seeds are a great way to bridge this gap
and help you get all the fiber you need for the day.
Fiber is
important for your health, and it helps feed the good bacteria in your gut.
Easy to Add to Your Diet
Unlike other
types of seeds, chia seeds don't need to be ground for them to be digested. In
fact, they can be eaten as is.
The seeds
can be consumed by mixing them with water, juice or any other beverage. They
can also be added to:
May Help with Diabetes
Chia seeds
are said to help reduce the symptoms of diabetes by slowing the absorption of
sugar from your digestive tract. They do this by absorbing liquids and swelling
up, which slows down the absorption of sugar.
Some studies have supported this claim. They found that consuming bread with chia
seeds helped reduce blood sugar spikes after a meal compared to bread without
chia seeds.
May Help with High Cholesterol and Promote Heart
Health
Chia seeds
have been shown to reduce cholesterol levels, and they may also help to prevent
heart disease and strokes. They contain a high amount of both soluble and
insoluble fiber, which helps to cleanse your digestive system and reduce the
absorption of cholesterol.
Some research has shown that chia seeds can reduce blood pressure, a
common risk factor for heart disease.
The Bottom Line
Chia seeds
are gluten-free and non-GMO. They are a powerhouse of nutrients, and not only
can they be eaten, but they can be used to make a gel that can be used in place
of eggs or oil in recipes.
You can buy
chia seeds in health food stores, online and in many supermarkets. They're
usually available in the form of powder, oil or whole seeds, and they're often
sold in combination with flax seeds.
Make sure to
include chia seeds in your diet. These seeds can help improve your health and
boost your energy levels throughout the day.
