Benefits of Chia Seeds

What is Chia seeds? 

Chia seeds, also known as Mexican chia or Salba chia, are the edible seeds of a flowering plant that belongs to the mint family.

The seeds are indigenous to Guatemala and Mexico and have a long history. In the ancient Mesoamerican and Aztec cultures, they were an essential crop.

The seeds played a significant role in people's diets and had medicinal uses.

Chia is now grown for commercial purposes in several nations, including the US, Mexico, Guatemala, Peru, Argentina, and Australia.

It is well known that the seeds are a nutrient-dense supplement to a balanced diet.

The Salvia hispanica plant, a Central American native and member of the mint family, is the source of chia seeds, which are tiny black or white seeds.

For more than 5,000 years, people have included these tiny seeds in their meals.

The Aztecs and Mayans relied heavily on chia seeds.

Very nourishing

The plant Salvia hispanica L. produces tiny black or white seeds known as chia seeds. According to one reliable source, they are indigenous to Central America.

In the past, the seeds were utilised for cosmetics, religious ceremonies, medicine, and in the meals of the Aztec and Mayan civilisations.

Chia seeds are becoming popular worldwide (2Source).

Modern science supports the ancient civilisations' viewpoint that chia seeds are extremely healthy.

The following are actually found in just 1 ounce (oz), or 28 grammes (g) or 2 tablespoons (tbsp) of chia seeds (3Source): 

• There are 138 calories.
• 4.7 g of protein and 8.7 g of fat
• Alpha-linolenic acid (ALA): 5 g; 11.9 g of carbohydrates; 9.8 g of fibre
• 14% of the Daily Value (DV) is calcium.
• 12% of the DV is iron.
• DV for magnesium is 23%.
• Twenty per cent of the DV for phosphorous
• Zinc: 12 per cent of the DV
• Thiamine, or vitamin B1, accounts for 15% of the DV 
• Niacin, or vitamin B3, accounts for 16% of the DV.

Considering that this nutritional profile is for a single serving of roughly two teaspoons, it is remarkable. 

The benefits of chia seeds for Health

Rich in nutrients, chia seeds may promote a variety of health benefits. Among them:

Reducing blood pressure; decreasing cholesterol; promoting digestive health; supporting weight management; reducing inflammation; helping to control diabetes; protecting against chronic disease; and helping to lessen anxiety and depression.

Consuming chia seeds causes them to gel in the stomach, which can boost fullness and lower appetite and calorie count.

Among the elements included in chia seeds are fibre, protein, omega-3 fatty acids, antioxidants, and a range of vitamins and minerals including calcium, magnesium, and phosphorous that support your health.

1. It may counter free Radicals 

Chia seeds antioxidants might help your body fight free radicals.

Free radicals destroy cells and generate oxidative stress.

Foods high in antioxidants can help lower your risk of several health problems connected to free radicals, including heart disease, a loss of mental abilities, and some forms of cancer.

2. it may protect against Cancer of the Colon.

Says Jackie Newgent, R.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook, chia seed components can be quite protective in chronic conditions like cardiovascular disease, diabetes, and some forms of cancer.

Chia seeds are a great source of fibre, which as you already know helps to maintain digestive health.

The Mayo Clinic states that a diet high in fibre also shows evidence of protecting against colorectal cancer.

Among these antioxidants are several caffeic acids:

3. Kaempferol; chlorogenic acid; quercetin 3. Help avoid chronic illnesses.

3. It help to avoid Chronic diseases

Studies point to chia seeds possibly helping to avoid chronic diseases including diabetes, obesity, heart disease, and even cancer.

Human studies reveal that chia seeds could: lower blood pressure; reduce inflammation; increase regulation of blood sugar levels;

• Bring omega-3 fatty acid levels in your blood up.
• Lower triglycerides.

Still, not all studies agree.

One study, for example, examined illness risk variables among 76 overweight or obese people.

For twelve weeks, participants took chia seeds or an artificial (fake) supplement twice a day combined with water.

The groups' weight, cholesterol levels, blood pressure, or inflammation did not differ according to the researchers.
More study is required to fully understand the health benefits of chia seeds and the recommended daily consumption value.

"You can confidently include chia seeds in your diet even without this proof, though," advises Kopp.

It is common knowledge that they are reliable sources of nutrients and that they make a positive contribution to your general health.

Just keep from going too far. Any food is best balanced."

4. It is full of Antioxidants

Furthermore quite good sources of antioxidants are chia seeds (1Source, 4Source).

By neutralising reactive molecules called free radicals, which can harm cell compounds if they build up in your body, antioxidants not only guard the sensitive lipids in chia seeds from going rancid but also help human health (1Source).

Free radical damage, for instance, fuels ageing and diseases like cancer (5Source).

Chia seeds contain specifically chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol as its antioxidants.

These could all have anticancer qualities as well as protect your liver and heart (1Source).

Chlorogenic acid, for instance, might help reduce blood pressure; caffeine has anti-inflammatory properties (5Source).

5. It helps control Blood sugar levels.

Chia seeds are quite fiber-rich. Studies indicate that fibre may lower insulin resistance and raise blood sugar levels, therefore lowering your risk of type 2 diabetes and metabolic syndrome.

Moreover, studies have shown that bread with chia seeds causes a smaller blood sugar reaction than conventional bread, so helping to control excessive blood sugar levels.

6. It provides Happiness 

Chia seeds and other foods high in protein and fibre will help to boost appetite and sensible weight loss.

Both protein and fibre aid in delayed digestion, which helps to reduce blood sugar surges following meals and also boosts sensations of fullness.

Choosing more filling meals, such as chia seeds, might help reduce hunger and enable you to consume less calories, so supporting weight loss.ele Eleven

In a 2017 study included 24 individuals, those who ate yoghurt with 7 grammes and 14 grammes of chia seeds reported noticeably lower hunger scores and more satiety on days when they ate yoghurt without chia seeds.

The study also revealed that participants who ate yoghurt with added chia seeds had much less calories than those who ate yoghurt free of chia seeds.

These results imply that incorporating chia seeds in a good diet could assist in weight loss initiatives.

7. It helps to control Chronic illnesses.

Studies point to chia seeds possibly helping to avoid chronic diseases including diabetes, obesity, heart disease, and possibly even cancer.

Human studies reveal that chia seeds could: lower blood pressure; reduce inflammation; increase regulation of blood sugar levels;

• Lower triglycerides; raise omega-3 fatty acid levels in your blood.

Not all studies, nevertheless, concur. One study, for instance, examined illness risk variables among 76 overweight or obese individuals.

For twelve weeks, participants took chia seeds or a placebo (fake) supplement twice a day combined with water.

The groups' weight, cholesterol levels, blood pressure, or inflammation weren't different, according to the researchers.

More study is required to better grasp the health advantages of chia seeds and the recommended daily consumption value.

"You can boldly include chia seeds in your diet even without this proof, though," advises Kopp.

We know they support your general health and are rather good providers of nutrients. Just keep from going too far. Any food tastes finest in moderation.

8. It helps with Weight loss.

Chia seeds' fibre and protein could help those trying to reduce weight.

One ounce (28 grammes) of chia seeds has over 10 grammes of nutritional fibre. 

By weight, they are thus a shockingly 35% fibre (3, 9, 10).

Though studies on this subject are conflicting, some indicate that dietary fibre could help to reduce obesity and overweight.

Chia seeds' protein might also help lower food intake and appetite.

One 24-person study indicated that compared to eating chia-free yoghurt, consuming 0.33 ounces (7 g) or 0.5 ounces (14 g) of chia seeds combined with yoghurt for breakfast enhanced sensations of fullness and lowered food consumption in the short run (6source).

Still, research looking at how well chia seeds help with weight loss have produced conflicting findings.

In an older 2009 trial included 90 overweight individuals, daily 50 g of chia seed supplements for 12 weeks had no effect on body weight or health indicators like blood pressure and signs of inflammation (7source).

By contrast, a 6-month trial with 77 persons with overweight or obesity and type 2 diabetes eating a reduced-calorie diet indicated that those who took chia seeds daily reported notably more weight loss than those who got a placebo (8Source).

If you're attempting to lose weight, adding chia seeds to your diet could be a helpful addition to a balanced, healthy diet even if it's unlikely to produce weight loss on its alone.
lowers inflammation

Illnesses as cancer and heart disease can result from chronic inflammation.

An antioxidant included in chia seeds, caffeineic acid helps the body fight inflammation. 

Regular use of chia seeds could also assist to lower inflammatory indicators, which usually indicate the presence of an inflammatory illness.

9. It may reduce Cardiovascular disease risk factors

Chia seeds are an exceptional source of nutrients that are recognised for their ability to enhance cardiac health, such as magnesium, healthy fats, and fibre.

Consuming chia seeds is an effective method for reducing heart disease risk factors, including high LDL or "bad" cholesterol levels and higher blood pressure, according to research.

Soluble fibre is abundant in chia seeds, which may contribute to the reduction of cholesterol levels.

The absorption of cholesterol in the digestive tract is reduced by fibre, which also elevates its excretion, thereby reducing blood cholesterol levels.

Chia seed consumption was proven to be effective in reducing total cholesterol, LDL cholesterol, and triglyceride levels, as well as in increasing levels of heart-protective HDL cholesterol, according to a 2021 review of 10 studies.

High blood pressure, which is a significant risk factor for heart disease, has also been demonstrated to be reduced by chia seeds.

Chia seeds are a concentrated source of magnesium, a mineral that is involved in the regulation of blood pressure.

Additionally, they contain fibre, long-chain polyunsaturated lipids, and protein, all of which have been associated with blood pressure benefits.

In 2021, a study that involved 42 individuals with type 2 diabetes and elevated blood pressure discovered that the systolic blood pressure of the participants who consumed 40 grammes (g) of chia seeds per day for 12 weeks was significantly lower than that of the control group.3

10. It may contain a variety of critical Bone nutrients

Chia seeds are a rich source of several nutrients that are crucial for bone health, such as: • calcium • phosphorus • magnesium

Numerous observational studies indicate that adequate intake of these nutrients is crucial for the preservation of healthy bone mineral density, which serves as a measure of bone strength (9Source).

Furthermore, the health of bones may be influenced by the ALA present in chia seeds.

Consuming this nutrient may also be linked to an increase in bone mineral density, as found by observational studies (10Source).

Consequently, it is likely that the consistent consumption of chia seeds may contribute to the preservation of bone strength.

Rats that were administered chia seeds on a daily basis for approximately 13 months exhibited an elevated bone mineral content in comparison to the control group, according to a single animal study.

The authors concluded that ALA may have played a role in this benefit (11Source).

However, this subject has been the subject of a limited number of studies specifically, in addition to animal studies. In the final analysis, additional human research is required.

11. It may facilitate the maintenance of healthy blood sugar levels

Chia seeds are abundant in nutrients that are recognised as beneficial for the regulation of blood sugar, including magnesium, fibre, and protein.

Research has established a correlation between the ingestion of chia seeds and enhancements in insulin sensitivity and glycaemic control in both healthy individuals and those with high blood sugar.

Chia seeds were found to be effective in reducing blood sugar and insulin levels when consumed in high doses, according to a 2018 systemic review and meta-analysis that included 12 studies that examined the effects of chia seed consumption in individuals with and without diabetes.

In 2017, a small study of 15 healthy adults demonstrated that the consumption of 25 grammes of ground chia seeds in conjunction with 50 grammes of a sugar solution resulted in a 39% decrease in blood sugar levels compared to the consumption of the sugar solution alone.

This finding implies that the addition of chia seeds to high-carb meals may be beneficial in reducing post-meal blood sugar levels.

Still, it is crucial to acknowledge that this was a small-scale study, and as a result, its findings should not be employed to derive definitive conclusions.

Furthermore, the consumption of chia seeds may mitigate other health complications that are prominent among individuals with type 2 diabetes, including hypertension.

The 2021 study, which involved 42 individuals with type 2 diabetes, demonstrated substantial reductions in systolic blood pressure as a result of the administration of 40 grammes of chia seeds daily for 12 weeks. 3

Furthermore, research indicates that the consumption of chia seeds may offer protection against the development of diabetes in individuals who are at a high risk of developing the condition.

A 2022 study of 32 patients with a prior diagnosis of non-alcoholic fatty liver disease (NAFLD) discovered that the function of beta-cells, which are cells in the pancreas that produce and release insulin, the hormone that regulates blood sugar levels, was enhanced by the administration of 25 grammes (nearly 2 tablespoons) of ground chia per day for eight weeks.

This treatment led to an increase in glucose metabolism.

The researchers concluded that chia seeds can be a beneficial instrument in slowing the progression of diabetes in this group of people.

Omega-3 fatty acids

Omega-3 fatty acids are abundant in chia grains. Fatty fish, nuts, and grains are the primary sources of this fatty acid.

The body's inflammation, cognitive function, and heart health are all significantly influenced by omega-3 fatty acids.

The consumption of omega-3s in the diet has a positive impact on cognitive and cardiovascular functions, thereby promoting overall health.

How to Add Chia Seeds into Your Diet

If you are considering incorporating chia seeds into your diet, Lubeck offers some advice on how to achieve the most benefit from these diminutive yet potent seeds:

• Incorporate them into smoothies, muesli or yoghurt. For motivation, consider attempting these delightful Overnight Oats with Chia Seeds or a Strawberry-Peach Chia Seed Smoothie.
• In place of eggs, use chia seeds as a thickening agent in sauces, stews, and soups.
• Combine chia seeds with your preferred milk and sweetener, and refrigerate overnight to create chia seed pudding. Attempt this Cocoa-Chia Pudding with Raspberries—it is akin to consuming dessert for breakfast.
• Combine chia seeds into baked products, such as muffins, breads, pies, or pancakes. Indulge in the tasty Strawberries and Cream Pancakes and share your feedback with us.
• Chia seeds can be incorporated into homemade salad dressings, dips, or preserves.

Also, it is vital to emphasise that the consumption of more water is recommended when incorporating additional fibre from foods such as chia seeds.

Dehydration, in conjunction with an elevated fibre intake, can elevate the likelihood of constipation, as fibre necessitates excessive water consumption for proper digestion.

Things to Watch Out For

Although chia seeds have multiple health advantages, consuming too many might lead to problems.

Digestive issues.

Because of their high fibre content, consuming too many chia seeds may result in constipation, diarrhoea, bloating, and gas.

Chia seeds may trigger flare-ups in inflammatory bowel diseases like Crohn's disease.

Choking hazard. 

Dry chia seeds absorb water, causing them to expand and become mushy. Dry chia seeds can become lodged in your throat, causing a choking threat.

To reduce this danger, soak the seeds for 5 to 10 minutes before its use.

Interactions with medications.

Chia seeds aid to lower blood sugar and high blood pressure.

If you already use diabetes or hypertension drugs, eating too many chia seeds might produce sudden decreases in blood sugar and blood pressure, perhaps leading to other health concerns.

Allergies. 

Chia seed allergies are rare, however they do occur in certain people.

Symptoms to look out for include vomiting, diarrhoea, and itching of the tongue or lips.

Severe allergies can cause anaphylaxis, which is a severe allergic reaction that can be dangerous if not treated promptly.

How Many Chia Seeds Can You Eat Per Day?

Because chia seeds can cause complications, it's recommended to start slowly. At start, try a 1-tablespoon serving. Make sure to prepare them so that they can grow before eating.

A Quick Review

Chia seeds are the nutritious seeds from the Salvia hispanica L. plant.

Despite their small size, chia seeds are high in nutrients such as fibre, magnesium, and plant protein.

According to studies, consuming chia seeds can improve heart disease risk factors such as high blood pressure and cholesterol levels, as well as enhance digestive health.

Try incorporating chia seeds into muesli and yoghurt, or prepare a simple chia pudding for a satisfying and nutritious breakfast, snacks or dessert.

Despite their small size, chia seeds are high in fibre, protein, omega-3 fatty acids, and antioxidants.

Including them in your diet may aid digestion, reduce inflammation, minimise chronic disease risk, and promote heart health.

However, because of their high fibre content, they must be consumed within limits to avoid digestive difficulties.

Those who are allergic to nuts or seeds or have gastrointestinal diseases such as IBS or IBD, should exercise caution when taking chia seeds on a regular basis.

To incorporate chia seeds into your diet, try adding them to yoghurt, muesli, or smoothies.

You may also use them to thicken soups and sauces, make chia seed pudding, or incorporate them into baked items.

These methods will help you enjoy the health benefits of chia seeds in an amazing easy way.