Chia seeds may seem small by size but they are a powerhouse full of nutrients. They are small black seeds popularly referred to as “superfood” from a plant called Salvia hispanica L of the mint family Labiatae. They are believed to have originated from Mexico and Guatemala where they served as a major food crop in the ancient days. [1]
Chia came from a Spanish word chian which means oily. Chia seeds are believed to have a high oil content which is very essential in the body. It’s also an ancient Mayan word meaning strength. Chia seeds were used as the canvas, source of energy and even medicine to the Aztec and Mayas people. To the Columbians, it was the second main food crop after beans.
Some of the essential nutrients found in chia seeds are; Fiber, Omega 3 fatty acids, Proteins, Calcium, Phosphorous, Magnesium, Manganese, Zinc, Vitamins, Potassium, et cetera. [2]
Here is a summary of the benefits of chia seeds from major nutrient components.
Chia seeds are a great source of proteins and fibers
Chia seeds are believed to be a good source of proteins which are required for the structuring, regulation, and functioning of the body tissues, muscles, and organs. They contain over 20 types of amino acids. 10 to35 percentage of calorie should come from proteins.
One ounce (28 grams) of chia seeds contains 4 grams of proteins. They contain all the nine amino acids that the body cannot manufacture on its own. High intake of proteins reduces appetite and food intake hence it may aid in weight loss through the effects may be minimal. [3]
For every one ounce (28 grams) of chia seeds, about 11 grams is made of fiber. This fiber helps the body system in various ways. First, a high fiber diet makes bowel movement easy by absorbing water in the colon. This promotes the healthy digestive system. They also feed the friendly bacteria in the intestine, the gut flora, which is very crucial in the digestive system. [3]
They help in weight loss. Due to the high content of soluble fiber, chia seeds absorb water almost 10-12 times its weight. So when someone takes them, they absorb water, making the stomach to expand. This will reduce the amount of food intake since the chia seeds will have occupied a large volume area in the stomach making one to lose weight [4] .
Fiber intake reduces the risk of colorectal cancer [5] . A study done in 2017 showed that high fiber contents prevent diabetes mellitus by helping the body to utilize insulin and to control the sugar levels [6]. It also lowers the risk of getting cardiovascular diseases like heart attack and stroke. Another study done, showed that these diseases are contributed by high levels of cholesterol in the body.
Chia seeds have very few calories which lower the cholesterol levels hence reducing the risk of these cardiovascular diseases. Risk of high blood pressure, which is highly associated with cardiovascular diseases, is reduced also. [7] [8]
Chia Seeds Contain Omega-3 Fatty Acids
Chia seeds are a good source of omega 3 fatty acids which have anti-inflammatory effects as well as enhancing the health of brain and heart. They help to reduce inflammation and unblock arteries which prevent chronic diseases like arthritis and heart diseases.
However, they only contain omega 3 in the plant form; Alfa Linolenic Acid (ALA) which needs to be converted into Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) which have cardio-protective effects.
The human system is not capable of converting these ALA into EPA and DHA needed by the body. So this makes chia seeds limited as compared to animal sources which contain this DHA directly. It’s always advisable to incorporate chia seeds with the animal sources so as to be able to benefit fully. [9]
Chia Seeds Are a Good Source of B-Vitamins
Chia seeds contain about 2.5 milligrams of B- Vitamins niacin, an antioxidant which plays a major role in metabolism. Antioxidants also are known as “free radical scavengers” are chemicals or substances that fight the production of free radicals.
They also break the already existing free radicals making them harmless. These free radicals are unstable molecules produced by the body as it processes food and reacting to the environment or other external pressures.
Free radicals cause extensive damage to protein, lipid, and DNA causing oxidation. This damage is one of the major contributors to the aging process and diseases like cancer, vision loss, brain dysfunction, cardiovascular diseases among others.
Production of free radicals can be increased by inflammation, pollution, cigarette smoking among other factors. Chia seeds contain these antioxidants which neutralize the free radicals and prevent these diseases. It also delays the aging process. [10]
Chia Seed Is a Rich Source f Calcium, Iron, Phosphorus, Zinc, and Manganese
Calcium is a component which is essential in the development and strengthening of bones and teeth. It has also been proved to help protect several types of cancer including; colorectal, lung, prostate and breast cancers. [11]
One ounce of Chia seeds (28 grams) contains 180 milligrams of calcium. This is equivalent of 18% of the recommended daily intake. Iron allows oxygen-rich blood to flow in the brain and the entire body. Chia seeds contain about 2 milligrams of this iron content.
Phosphorus, Manganese, Potassium, Zinc, among other nutrients contained in chia seeds, play a very major role in the development and strengthening of bones and teeth. They also improve vision [12]
Bottom Line
Chia seeds play major roles in our bodies. They not only contain fiber contents which reduce the risks of cardiovascular diseases, diabetic mellitus and high blood pressure, but also a rich source of protein which its high consumption reduces appetite aiding in weight loss.
Chia seeds also contain antioxidants which delay the aging process and prevent the multiplication of cancerous cells. Its calcium, phosphorus and manganese contents among other contents help in the development and strengthening of the bones and teeth. In short, chia seed is a nutrient density which contains almost all the major nutrients required in the body. [13]
The best way to consume chia seeds is by soaking them in water or milk to make a chia gel. Due to their high solubility in fluids, chia seeds can be used in thickening sauces, making puddings and also in recipes, which act as an egg replacer.
They can be sprinkled on vegetables, yogurts, porridge or smoothies. Since they are mild in taste, they can be added in almost every meal without altering its original flavor.
Did you enjoy reading this article? Please share and subscribe to our newsletter to be notified when we publish new content. We will also send you a free guide to a healthier happier life.
Source reference
Hi, my name is Sopo Yung. I share natural health remedies and strategies to guide you to a healthier natural lifestyle –My passion and mission are to help you enjoy a fulfilled healthy life.
