Chia seeds are small, black seeds that come from the desert plant Salvia Hispanic, native to Mexico and Guatemala. They have been around for centuries and were a staple in the diet of the ancient Aztecs. Today, they are prized for their nutritional value as they are a good source of fibre, protein, and omega-3 fatty acids. They are also a good source of antioxidants, which can help protect against cell damage and inflammation. In addition, they contain calcium, phosphorus, and magnesium, which are important for bone health.
These versatile little seeds are packed with nutrients that can boost your health and help you shed unwanted pounds. There is some evidence to suggest that chia seeds can help with weight loss and blood sugar control.
In one study, participants who ate chia seeds experienced a decrease in waist circumference and body weight, as well as improved blood sugar control. Chia seeds are a nutritional powerhouse, and they have a long shelf life, so you can keep them on hand for when you need a nutritional boost. Overall, chia seeds are a nutritious addition to your diet and offer a variety of health benefits.
What is the nutritional value in chia seeds?
The nutrient value of 100 g of chia seeds according to the United States Department of Agriculture (USDA) is as follows:
Water: 5.8 g
Energy: 486 kcal
Protein: 16.5 g
Carbohydrate: 42.1 g
Fibre: 34.4 g
Calcium: 631 mg
Iron: 7.72 mg
Magnesium: 335 mg
Phosphorous: 860 mg
Potassium: 407 mg
Sodium: 16 mg
Zinc: 4.58 mg
What are some health benefits of chia seeds?
1. Loaded with nutrients
Chia seeds are loaded with nutrients that can have important health benefits. They are a good source of fibre, protein, omega-3 fatty acids, antioxidants, and calcium. All of these nutrients are important for maintaining a healthy body and preventing chronic diseases.
2. Can help lose weight
Chia seeds are a good source of fibre that can keep you feeling full after eating, so you’re less likely to overeat. Fibre is also beneficial for weight loss because it helps regulate blood sugar levels. When blood sugar levels are stable, you’re less likely to experience cravings for sugary or high-fat foods.
In addition to fibre, chia seeds are also a good source of protein. Protein builds muscle, which in turn helps burn more calories. Chia seeds are also high in antioxidants, which can help protect your body from disease.
3. Are high in antioxidants
Chia seeds are a good source of antioxidants, including quercetin, kaempferol, and anthocyanins. These antioxidants have been shown to have various health benefits, including reducing inflammation, protecting against cell damage, and improving heart health.
4. Can lower the risk of heart disease
Chia seeds have the ability to lower the risk of heart disease by reducing high blood pressure, high cholesterol, and inflammation. They are a rich source of fibre, omega-3 fatty acids, and antioxidants. All of these nutrients are important for heart health. The fibre in chia seeds can help lower cholesterol and blood pressure. The omega-3 fatty acids can help reduce inflammation. The antioxidants can help protect the heart from damage.
A study published in the Journal of the American Heart Association found that people who ate chia seeds had a lower risk of dying from cardiovascular disease. The study looked at more than 4,000 people. The people who ate the most chia seeds had a 28% lower risk of dying from cardiovascular disease.
Another study found that chia seeds can help lower blood pressure. The study gave people either a placebo or chia seeds. The people who took chia seeds had a significant decrease in blood pressure.
5. May help control diabetes
Chia seeds are a good source of fibre, which can help control blood sugar levels. In addition, chia seeds contain a type of soluble fibre called mucilage. Mucilage can help slow down the absorption of sugar into the bloodstream, which can help control blood sugar levels in people with diabetes.
6. May improve bone health
Chia seeds are a good source of calcium, phosphorus, magnesium, and protein—all nutrients essential for bone health. Calcium and phosphorus are the main minerals in bones, and magnesium is important for bone strength. Protein is necessary for bone growth and repair. In addition, chia seeds contain boron, a trace mineral that plays a role in bone health.
What could be the risks of chia seeds?
Chia seeds have become a popular superfood in recent years. Though they are packed with nutrients, there are some risks associated with chia seeds that should be considered before adding them to your diet.
One of the main risks associated with chia seeds is their high fibre content. While fibre is beneficial for overall health, consuming too much can cause digestive issues like bloating, gas, and constipation. If you are not used to eating a lot of fibre, start slowly by adding a small number of chia seeds to your diet and increase gradually as your body adjusts.
Another risk to consider is that chia seeds can absorb a lot of liquid. This can lead to dehydration if you are not drinking enough water throughout the day. Make sure to drink plenty of fluids when consuming chia seeds, especially if you are exercising or sweating a lot.
Finally, chia seeds may contain more oxalates, which could potentially increase the risk of kidney stones. Additionally, chia seeds can interact with some medications.
Overall, chia seeds are a healthy addition to most diets. However, like with anything, it is important to be aware of the potential risks before consuming them. If you have any concerns, talk to your doctor before adding chia seeds to your diet.
Chia seeds vs flax seeds
Chia seeds are small black seeds that come from a plant in the mint family, whereas lax seeds are small brown seeds that come from a plant in the genus Linum. Both chia seeds and flax seeds are a good source of fibre, protein, and omega-3 fatty acids.
However, chia seeds may not be as effective as flax seeds when it comes to being a source of omega-3 fatty acids. If you're looking for a good source of fibre and omega-3 fatty acids, chia seeds may be a good option. However, if you're specifically looking for a source of omega-3 fatty acids, flax seeds may be a better choice.
Sample recipe ideas
Chia seed pudding: This easy recipe can be made with any milk you like. Just whisk together milk, chia seeds, and sweetener, then let it sit for a few minutes to thicken. Top with fresh fruit, nuts, or other toppings of your choice.
Chia seed pancakes: Start your day with a nutritious breakfast by adding chia seeds to your pancakes. Just add a few tablespoons of chia seeds to your favourite pancake recipe.
Chia seed energy bars: These no-bake bars are perfect for a quick snack or pre-workout energy boost. Just mix together chia seeds, nut butter, honey, and dried fruit, then press into a pan and refrigerate.
Chia seed salad: Add some texture and nutrition to your salad by mixing in some chia seeds. Just toss them with your favourite greens, veggies, and dressing.
Frequently Asked Questions
What happens if you eat chia seeds every day?
If you eat chia seeds every day, you may improve your digestion, lower your cholesterol, and regulate your blood sugar levels. Additionally, chia seeds are a good source of fibre, protein, and omega-3 fatty acids.
What is the best time to eat chia seeds?
Chia seeds can be eaten at any time of day. However, some experts believe that chia seeds are best absorbed by the body when they are eaten in the morning or before a workout.
Who should not take chia seeds?
Chia seeds may not be suitable for people with certain medical conditions, such as diabetes, digestive problems, and certain allergies. People who are taking blood thinners or other medications should also speak to a healthcare provider before adding chia seeds to their diet.
What is the best way to eat chia seeds?
Some people may prefer to eat chia seeds whole, while others may prefer to grind them up into powder or add them to smoothies or other foods. There is no scientific evidence to suggest that one way of eating chia seeds is better than another.
Are chia seeds good for weight loss?
There is some evidence to suggest that chia seeds can help with weight loss. One study showed that participants who ate chia seeds felt fuller and ate less throughout the day. Another study found that chia seeds may help reduce the number of fat cells in the body.
