Chia Seeds: 15 Health Benefits and Its Nutrition Value

Introduction 

Chia seeds are edible seeds taken from the Salvia hispanica plant. These little black seeds are a nutrient-dense meal high in other vital bioactive components and omega-3 fatty acids.

Chia seeds, with their potential to lower blood pressure, decrease inflammation, and enhance digestive function, are a versatile addition to your diet. From smoothies to baked goods, these little seeds can be mixed into many dishes, inspiring you to explore new ways to boost your health. 

While chia seeds offer multitude health benefits, it’s important to jot down that excessive consumption can have side effects for some individuals, such as those with high blood pressure, diabetes, or allergies. This knowledge authorises you to make informed choices about your diet and health. authorises.

What Are Chia Seeds?

Chia seeds are tiny, nutrient-packed seeds derived from the Salvia hispanica plant, a member of the mint family. These superfoods are rich in fiber, protein, omega-3 fatty acids, and essential minerals like calcium and magnesium. When soaked in water, they develop a gel-like texture, making them a versatile ingredient for smoothies, puddings, and baked goods. Known for their health benefits, chia seeds aid digestion, boost energy, and support heart health, making them a valuable addition to a balanced diet.

Nutritional Value of Chia Seeds Per 100 gm

Chia seeds are a nutritional powerhouse. They contain various nutrients and are low in sugar. As per the United States of Agricultural Research (USDA), the nutritional value of chia seeds is high. 100 gm of chia seeds contains 16.5  gm of protein, 486 Kcal of energy, and 34.4 gm of dietary fibre.

Let’s explore chia seeds nutrition or nutritional value of chia seeds:

15 Health Benefits of Chia Seeds

Chia seeds are packed with fibre, protein, omega-3 fatty acids, antioxidants, and minerals, making them a great addition to your diet. Not only can they support weight loss and promote bone health, but they also help with digestion and managing blood sugar levels. Scientific studies show that chia seeds are a powerhouse for overall health and wellness. So, let’s dive into the amazing benefits they offer!

1. Might Help In Diabetes

Chia seeds may help treat type 2 diabetes, according to certain research on animals. Chia seeds reduced insulin resistance and internal fatty tissue in an animal study suggesting a potential role for chia seeds in lipid and glucose homeostasis (keeping things in balance).

2. Anti-Inflammatory Properties

Redness, discomfort, and swelling are associated with inflammatory illnesses, and they may result in the loss of vital activities. It has been suggested that using chia seed oil in the diet may reduce the chance of pro-inflammatory agents. Consequently, it has been proposed that chia seed oil could help in the treatment of inflammatory illnesses.

3. Helps in Heart Diseases

Chia seeds, rich in dietary fiber and unsaturated omega-3 fatty acids, may help reduce bad cholesterol (HDL) levels and lower high blood pressure, decreasing the risk of heart-related disorders and improving overall heart health.

4. Helps in Hypertension 

Dyslipidemia, or elevated blood fat or cholesterol levels, and high blood pressure can be the two main risk factors for heart problems. Chia seeds may be able to control blood pressure and dyslipidemia, according to certain research. 

5. Helps in Weigh Loss

Chia seeds aid in weight loss by helping you feel fuller for longer. When they absorb liquid in your stomach, they expand, which curbs your appetite and reduces calorie intake. Their high protein content also supports muscle preservation while you shed pounds.

6. Powerhouse of Omega-3 

Chia seeds are one of the best plant-based sources of omega-3 fatty acids, offering an easy way to support brain function and heart health. With just one serving, you can get more than 60% of your daily omega-3 needs, mostly in the form of alpha-linolenic acid (ALA). Including chia seeds in your diet helps you maintain essential fat levels for better overall wellness.

7. Boosts Gastrointestinal Health

You get nearly 11 grams of fibre for every 28 grams of chia seeds, which means you can obtain the recommended daily allowance of this nutrient in just one meal. These seeds include dietary fibre, which improves your bowel movement and leaves your feces looking healthy.

8. Powerhouse of  Antioxidants 

Antioxidants prevent your body from producing free radicals, according to studies. Free radicals can harm your cells, which makes them dangerous. Because of this, in later life, they may cause illnesses such as cancer. They are also to blame for cognitive decline and aging.

Chia seeds’ high antioxidant content can shield your cells from these threats. Remember that it’s preferable to get antioxidants from natural sources rather than supplements.

9. Improves Oral Health

Zinc, phosphorus, calcium, and vitamin A are among the nutrients that are excellent for your teeth. Chia seeds are excellent for your dental health because they contain calcium, which strengthens teeth. In addition, zinc prevents the accumulation of plaque, which helps to ward off tartar. 

10. Improves Bone Health 

About 18% of your daily calcium needs can be met by a single serving of chia seeds. Since it keeps bones strong and mass-preserving, this mineral is crucial for bone health. They also have boron, which strengthens your bones even more. It is in charge of breaking down calcium, manganese, magnesium, and phosphorus, all of which support strong, healthy bone formation.

11. Powerhouse of Nutrients 

Chia seeds are becoming more and more well-liked worldwide, largely due to their high nutritious richness. Two tablespoons of chia seeds provide you with protein, calcium, phosphorus, magnesium, manganese, fat, fibre, and vitamin A. Additionally, it offers trace levels of zinc, potassium, and copper.

12. Amino Acids Supplier

Chia seeds offer a surprising array of health benefits, one of which is their abundance in endogenous amino acids, which are essential for the body’s energy production and immune system function. Your physique Chia is a good source of amino acids, specifically glutamic and aspartic acids, alanine, serine, and glycine.

13. Low in Calories 

Chia seeds may give any meal or snack a crunchy, low-calorie addition. In actuality, there are only 138 calories in 28 grams of chia seeds.

14. May Help in Cancer

Chia seeds are a true and high source of fibre, which can support intestinal health, as you’ve already read. It has been observed that consuming a high-fibre diet has been demonstrated to offer protection against colorectal cancer.

15. Helps in Constipation 

The majority of the fibre included in chia seeds is insoluble fibre, or fibre that does not dissolve in liquids. Rather, insoluble fibre serves to form soft, thick stools by absorbing liquids. Chia seeds contain the perfect kind of fibre to relax your stool and relieve constipation if you frequently become backed up and have trouble passing gas.

Culinary Uses of Chia Seeds

Culinary chia seeds uses include:

• whole seeds
• seed oil
• Seed Flour Branches 
• Leaves, roots

Before using any herbal products containing chia seeds, people should speak with a qualified medical expert. We recommend that you seek medical suggestions from a physician or an ayurveda practitioner before stopping or substituting your current medications with an ayurveda or herbal preparation. They will advise you on the appropriate form and dosage to take.

Incorporating Chia Seeds into Your Diet

These nutritious seeds can be eaten in a variety of ways. Before eating, you should soak or ground them to make sure your body can absorb all the nutrients.

There is no difference between eating them soaked or raw, notwithstanding the heated controversy surrounding the matter. On the other hand, the seeds lose their protective “enzyme inhibitors” when they are soaked.

Add one and a half tablespoons of chia seeds to a cup of water if you intend to soak them. This process prevents the mixture from becoming too thin. Before eating, let the seeds sit in the water for at least half an hour. In the event that you ground the seeds, keep them inside the refrigerator.

Chia Seeds Side Effects

Although they are generally a healthful snack, there are a few health hazards linked to this superfood. Here are a few possible chia seeds side effects post consumption:

1. Allergic Reactions

Although rare, some people may experience allergic reactions to chia seeds. Symptoms may include itching, swelling, hives, difficulty breathing, or digestive discomfort. In severe cases, it can lead to anaphylaxis, a life-threatening reaction. If you notice any allergy symptoms after consuming chia seeds, discontinue use and seek medical advice immediately.

2. Digestive Issues

Chia seeds are high in fiber, which can sometimes cause bloating, gas, diarrhea, or constipation, especially if consumed in excess or without enough water. To prevent digestive discomfort, gradually introduce chia seeds into your diet and stay hydrated. People with sensitive digestive systems or irritable bowel syndrome (IBS) should monitor their intake carefully.

3. Diabetes

Chia seeds can help regulate blood sugar levels, but in people with diabetes, they may cause unexpected drops in blood sugar (hypoglycemia), especially when combined with diabetes medications. Monitoring blood sugar levels regularly and consulting a doctor before increasing chia seed consumption is recommended to prevent potential complications and maintain stable glucose levels.

4. High Blood Pressure

Chia seeds contain omega-3 fatty acids, which may help lower blood pressure. However, for individuals already taking antihypertensive medications, consuming large amounts of chia seeds can enhance the blood pressure-lowering effects, leading to dizziness, fainting, or hypotension (low blood pressure). It’s advisable to consume them in moderation and consult a doctor if necessary.

Takeaway

Chia seeds offer a host of amazing health advantages, from bettering bone and cardiovascular health to supporting weight loss. Add these small seeds to your favourite recipe or eat them with dessert. To enjoy the various advantages of chia seeds, just be sure to include them in your diet.

Yo can also read: Ayurvedic Diet For Weight Loss

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Frequently Asked Questions (FAQs)

References

• De Falco, B., Amato, M., & Lanzotti, V. (2017, May 9). Chia seeds products: an overview. Phytochemistry Reviews, 16(4), 745–760. https://doi.org/10.1007/s11101-017-9511-7
• Grancieri, M., Martino, H. S. D., & De Mejía, E. G. (2019, February 12). Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Comprehensive Reviews in Food Science and Food Safety. https://doi.org/10.1111/1541-4337.12423
• Ulbricht, C., Chao, W., Nummy, K., Rusie, E., Tanguay-Colucci, S., Iannuzzi, C. M., Plammoottil, J. B., Varghese, M., & Weissner, W. (2009, September 1). Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration. Reviews on Recent Clinical Trials. https://doi.org/10.2174/157488709789957709