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Chia seed benefits include numerous essential health advantages as they contain antioxidants, vitamins and minerals. Chia is edible seeds of the Salbia hispanica plant. They have many medicinal properties and play a significant role in our health. It grows abundantly in Mexico, Guatemala, Peru, Argentina, Australia and the United States. Chia seeds contain antioxidants, minerals, fibre and omega-3 fatty acids that help to maintain healthy bones, heart health and blood sugar regulation.
Chia Seed Benefits – Physical and Mental health
Chia seeds are a powerhouse of antioxidants, vitamins and minerals, contributing to numerous health benefits.
1. Promote weight loss – Chia Seed Benefits
As per the U.S. Department of Agriculture (USDA), Chia seeds contain 34.4 grams of fibre per 100-gram seed. This is almost 35% fibre by weight. Weight loss correlates with fibre-rich diets, and an adequate amount of daily fibre intake could help to lose weight.
2. Maintains cholesterol level – Chia Seed Benefits
Chia seeds lower the risk of heart disease as they are rich in omega-3 and high fibre. The soluble fibre present in it and omega-3 reduce bad cholesterol in the blood.
3. Improves bone and teeth health – Chia Seed Benefits
Chia seeds have minerals like magnesium and phosphorus, which are crucial for keeping strong bones. One ounce of the seeds has 18% of the daily recommended calcium intake, which is necessary for strong bones, muscles and nerves.
4. Controls appetite – Chia Seed Benefits
100 grams of seeds contain 34.4 grams of fibre and 16.5 grams of protein. Fibre and protein reduce the need and provide a prolonged feeling of fullness.
5. Prevents constipation
The fibre in chia seeds makes one feel fuller and prevents constipation.
6. Regulate blood sugar levels – Chia Seed Benefits
The seeds are rich in fibre, magnesium, omega-3 fatty acids and antioxidants. These lower the chance of developing type 2 diabetes.
7. Role in cancer
Superfood such as chia seed fights cancer, and they try to kill malignant cells without causing harm to the healthy cells of the body. They slow down the growth of cancer cells in both breast and cervical cancer.
8. Skin health – Chia Seed Benefits
Protein, antioxidants, healthy fats, minerals, vitamin E, vitamin B1, B2, B3, and Omega 3 fatty acids in chia seed prevent ageing, lessen acne scarring and ensure radiant skin.
9. Enhances sleep quality
Chia seed has tryptophan, an amino acid that regulates sleep patterns by elevating mood.
10. Enhance mood and combats depression – Chia Seed Benefits
Chia enhances mood upon regular consumption. Omega-3 fatty acids play a crucial part in mood improvement. Intake of chia seeds might help to combat depression and relax the mind. There are 2 hormones essential for a relaxed mind, serotonin and melatonin. Tryptophan, an amino acid present in chia seed, produces these two hormones.
Chia Seed Benefits – Nutrition Value
Excellent source of antioxidants
Chia seeds are rich in antioxidants. They are an excellent source of vitamins such as A, C, and E and minerals like selenium and zinc. These nutrients remove harmful free radicals from our body, protecting cells and DNA from damage. Antioxidants boost the immune system and keep us healthy and disease-free.
Source of Omega-3 Fatty Acids
There are many sources of omega-3 fatty acids, but one of the best sources is chia seeds. Chia seeds contain omega-3 fatty acids and provide more than 60% of the recommended daily. The omega-3 fatty acids in chia seeds improve heart health, reduce inflammation, and lower cholesterol levels.
Chia Seeds High Nutrient Density
Chia seeds have high nutrient density. It provides calcium, carbohydrates, fat, fibre, magnesium, manganese, phosphorus, protein, vitamin A and small amounts of copper, potassium, and zinc.
Calcium Rich
Chia seeds are a crucial source of calcium. One ounce of chia seeds supplies about 180 milligrams of calcium which is 18 percent of the recommended daily allowance. The amount is almost equal to the amount one gets from 8 ounces of milk.
A Good Source of Iron
Adults need approx 8 to 18 milligrams of iron daily. One ounce of chia seeds provides more than 2 milligrams of iron. Iron allows oxygen-rich blood to flow through our bodies and to our brains.
Valuable Electrolytes
Chia seeds provide minerals like magnesium and potassium that serve as electrolytes in our body, producing a charge that usually helps our muscles and heart function.
A Good Source of B-Vitamins
Vitamin B plays an essential role in our metabolism and cardiovascular health. Chia seeds provide plenty of B vitamins, including thiamin, riboflavin and niacin.
Nutrients Per 100 gram
| Name | Amount | Unit |
| Water | 5.8 | g |
| Energy | 486 | kcal |
| Protein | 16.5 | g |
| Total lipid (fat) | 30.7 | g |
| Fiber, total dietary | 34.4 | g |
| Calcium, Ca | 631 | mg |
| Iron, Fe | 7.72 | mg |
| Magnesium, Mg | 335 | mg |
| Phosphorus, P | 860 | mg |
| Potassium, K | 407 | mg |
| Sodium, Na | 16 | mg |
| Zinc, Zn | 4.58 | mg |
| Copper, Cu | 0.924 | mg |
| Manganese, Mn | 2.72 | mg |
| Selenium, Se | 55.2 | µg |
| Vitamin C, total ascorbic acid | 1.6 | mg |
| Thiamin | 0.62 | mg |
| Riboflavin | 0.17 | mg |
| Niacin | 8.83 | mg |
| Folate, total | 49 | µg |
| Folate, food | 49 | µg |
| Vitamin B-12 | 0 | µg |
| Vitamin A, IU | 54 | IU |
| Vitamin E (alpha-tocopherol) | 0.5 | mg |
How to consume chia seeds? – Chia seed Benefits
Whole Chia Seeds
One can consume whole chia seeds. But when eating whole, ensure to hydrate the body well throughout the day. One may add whole chia seeds into cereals, porridge, muffins, yoghurt, shakes and smoothies.
Soaked Chia Seeds
Chia seed does not require soaking before consumption. But soaking them causes them to “sprout,” which releases the enzyme inhibitors.
Soaked in milk
There are many chia seed recipes which suggest pairing chia seeds with the milk of your choice.
Soaked in water
Chia seeds can store water up to 12 times their weight. It is an excellent way to replace lost fluids. Together they create a healthy energy drink.
One can combine chia seeds with water for baked products and recipes to make an egg alternative suitable for people on a vegan diet.
Grounded Chia Seeds
One can also grind chia seeds in a blender and consume them. It facilitates the absorption of more nutrients, including protein.
Recipes Using Chia Seeds
There are many recipes that one can make using chia seeds.
- Chia Seed Pudding: A simple and healthy chia seed pudding is perfect for breakfast or a snack. Ingredients are milk, chia seeds, and a choice of flavourings agent.
- Chia Seed Smoothie: A chia seed smoothie is a fantastic way to get the daily dose of fruits and vegetables and the chia seed benefits. Simply add chia seeds to any smoothie recipe.
- Chia Seed Pancakes: Chia Seed Pancakes are a delicious and healthy alternative to traditional pancakes. Whole wheat flour, almond milk, chia seeds, and other beneficial ingredients are key ingredients for chia seed pancakes.
- Chia Seed Salad: Chia seed salad includes spinach, kale, tomatoes, avocado, and sunflower seeds, all topped with a dressing made with chia seeds.
FAQs about Chia seed Benefits and Consumption
How many chia seeds per day?
A typical dose would include 20 grams or about 1.5 teaspoons of chia seeds twice daily. Always remember to drink plenty of water to avoid any adverse digestive effects.
Can chia seeds reduce belly fat?
As chia seeds are an excellent source of protein, it makes one full and less hungry. Protein promotes lean muscle mass, assisting with weight loss and reducing unnecessary body fat.
Is soaking chia seeds necessary before eating?
Not necessarily. The seeds can be consumed raw and whole, but soaking is also a good option before consuming.
Can one substitute chia seeds for flax seeds?
Yes. The two seeds can be a nutritious addition to the daily diet; one can use the other if they don’t have one of these seed types. Both of the seeds have similar amounts of numerous nutrients.
Can chia seeds be eaten raw?
Yes, of course. One of the most common ways to eat the seeds raw is to sprinkle or mix them with other dishes.
Can I drink chia seeds in yoghurt?
One can add raw chia seeds to yoghurt, smoothie or have it with any meal.
References
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3. FoodData central. (n.d.). Usda.gov. Retrieved January 6, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
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5. Motyka, S., Koc, K., Ekiert, H., Blicharska, E., Czarnek, K., & Szopa, A. (2022). The Current State of Knowledge on Salvia hispanica and Salviae hispanicae semen (Chia Seeds). Molecules (Basel, Switzerland), 27(4), 1207. https://www.ncbi.nlm.nih.gov/pubmed/35208997
6. Tavares Toscano, L., Tavares Toscano, L., Leite Tavares, R., da Oliveira Silva, C. S., & Silva, A. S. (2014). Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutricion Hospitalaria: Organo Oficial de La Sociedad Espanola de Nutricion Parenteral y Enteral, 31(3), 1176–1182. https://www.ncbi.nlm.nih.gov/pubmed/25726210
7. 7. (N.d.). Researchgate.net. Retrieved January 6, 2023, from https://www.researchgate.net/publication/341992891_The_Influence_of_Two_Types_of_Chia_Seed_on_Some_Physiological_Parameters_in_Diabetic_Rats