Abundant in fiber and omega-3 fatty acids, as well as protein, essential minerals, and antioxidants, chia seeds have the potential to enhance digestive health, diminish blood pressure, and optimize blood sugar regulation.
The chia plant, also known as Salvia hispanica, produces small black seeds that are referred to as chia seeds. These seeds were a fundamental part of the diet of the Aztecs and Mayans, who originated from Mexico and Guatemala. Interestingly, the term “strength” derives from the ancient Mayan word for these seeds, “chia”.
With a shiny and smooth texture, chia seeds are little, flat and oval-shaped seeds that come in a range of colors from white to brown or black. They are incredibly versatile and have had diverse uses such as being soaked and included in porridge, used in baked goods, formed into pudding or simply sprinkled on top of yogurt or salads.
This article contains all the information required about chia seeds, including their potential to act as an egg substitute or a thickening agent due to their capacity to absorb fluids and create a gel-like consistency.
In every 28 grams, chia seeds have 138 calories. Their composition by weight is 6% water, 46% carbohydrates (83% of which consists of fiber), 34% fat, and 19% protein. The nutritional value of 100 grams (3.5 ounces) of chia seeds is:
- Calories: 486
- Water: 6%
- Protein: 16.5 grams
- Carbs: 42.1 grams
- Sugar: 0 grams
- Fiber: 34.4 grams
- Fat: 30.7 grams
- Saturated: 3.33 grams
- Monounsaturated: 2.31 grams
- Polyunsaturated: 23.67 grams
- Omega-3: 17.83 grams
- Omega-6: 5.84 grams
- Trans: 0.14 grams
It is worth noting that chia seeds are gluten-free.
Carbs and fiber
Chia seeds have a fiber content comprising over 80%. An ounce (28 grams) of these seeds contains 11 grams of fiber, a notable amount that contributes significantly to the daily fiber requirement of women and men, which stands at 25 and 38 grams, respectively.
Chia seeds possess fiber that is both insoluble and soluble, while also capable of undergoing fermentation within the gut to produce short-chain fatty acids (SCFAs) and enhance the well-being of your colon.
Fat
Chia seeds are noted for their abundant supply of omega-3 fatty acids, which contribute to cardiovascular wellbeing. Alpha-linolenic acid (ALA) accounts for roughly 75% of the fats in chia seeds, while omega-6 fatty acids make up roughly 20%.
Chia seeds are actually recognized as the most excellent plant-derived Omega-3 fatty acid source, surpassing flaxseed. Several experts suggest that consuming more Omega-3s relative to Omega-6s can lower inflammation in the body.
Chia seeds aid in achieving a favorable omega-6 to omega-3 ratio due to their high omega-3 fatty acid content. This low ratio is linked to decreased chances of several enduring ailments including heart disease, cancer, and inflammatory diseases, as well as a reduced chance of untimely demise.
Although chia seeds contain omega-3 fatty acids, they do not possess the same strength as EPA and DHA found in fish or fish oil. The ALA present in chia requires conversion into active forms like EPA and DHA, which typically results in an inefficient process to enable the body to use it.
Protein
With 19% protein, chia seeds contain a comparable amount to other seeds while surpassing most cereals and grains in protein content. Greater protein consumption has been shown to enhance satiety following meals and decrease food consumption.
These seeds are noteworthy for providing all nine crucial amino acids, making them an excellent source of plant-based protein. Nonetheless, it is not advisable to rely entirely on them as a protein source for kids. Chia seeds contain abundant fiber and rank highly among plant-based omega-3 fatty acid sources, which have many health advantages. Additionally, they contain high-quality protein.
Although Chia seeds are lacking in vitamins, they contain substantial quantities of numerous minerals. The minerals present in highest proportions are:
- Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development.
- Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance.
- Copper. A mineral often lacking in the modern diet, copper is important for heart health.
- Selenium. An important antioxidant, selenium is involved in many processes in your body.
- Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.
- Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes.
- Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves.
Chia seeds have a high phytic acid content that can diminish the absorption of minerals such as iron and zinc. While they are a great source of various essential minerals, they provide deficient amounts of vitamins. Among the minerals present in chia seeds in significant amounts are manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
Chia seeds possess several advantageous plant compounds, which include:
- Chlorogenic acid. This antioxidant may lower blood pressure.
- Caffeic acid. This substance is abundant in many plant foods and may help fight inflammation in your body.
- Quercetin. This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer.
- Kaempferol. This antioxidant has been associated with a decreased risk of cancer and other chronic diseases.
The extended shelf life of clean and dry chia seeds is due to the presence of antioxidants that safeguard their fats against damage. Moreover, chia seeds are rich in potent antioxidants that can potentially lower the chances of developing chronic ailments like cancer or heart diseases.
Benefits
Adding more chia seeds to your diet can have various advantages, one of which is the potential to lower the risk of numerous common diseases. Learn about nine benefits of consuming chia seeds below.
1. Support Healthy Skin
Antioxidants found in chia are abundant and work to combat free radicals that cause harm, as well as aid in tissue healing and safeguard against skin harm.
It is worth noting that scientists in Mexico have discovered that the overall antioxidant concentration found in Salvia hispanica seeds is nearly twice as much as previously documented. Remarkably, these seeds have been found to possess an antioxidant capability that can hinder up to 70% of free radicals.
Incorporating it into your diet could aid in combating premature aging and safeguarding skin cells against environmental and ultraviolet damage, as it ranks among the most antioxidant-rich foods in existence.
2. Promote Digestive Health
A single ounce of chia contains close to 11 grams of fiber, making it a fiber-packed food. Including just one ounce of chia in your daily diet could provide a significant 44 percent of your daily fiber requirement.
Chia seeds aid in digestive health by supporting regularity and decreasing the likelihood of constipation due to their high fiber content. Additionally, the fiber in chia seeds performs as a prebiotic, nourishing beneficial bacteria in the gut that is vital to health and disease prevention.
When consumed, fiber soaks up a considerable quantity of water and increases in size within the stomach, which assists in maintaining the sensation of fullness for a longer duration.
3. Improve Heart Health
Chia seeds have demonstrated their potential in the prevention of cardiovascular disease due to their rich amounts of heart-healthy fats, fiber, and antioxidants.
Its ability to lower inflammation and reduce various risk factors for heart disease, such as high blood pressure and cholesterol, makes it one of the most potent effects. In addition to a variety of other persistent illnesses, inflammation can place additional stress on blood vessels, which is believed to contribute to heart disease.
Chia seeds are rich in omega-3 fatty acids, containing a higher concentration of this nutrient per gram than salmon. The omega-3s present in chia can assist in safeguarding the heart by reducing blood pressure, inflammation and cholesterol levels. Additionally, the fiber in chia seeds is beneficial in regulating cholesterol levels and preventing the build-up of plaque in the arteries, ultimately decreasing the probability of experiencing heart problems.
Additionally, a study conducted in 2021 revealed that chia is capable of decreasing high blood pressure/hypertension. The experiment involved administering 40 grams of chia seeds on a daily basis (which is roughly 1.5 ounces) to hypertensive adults for 12 weeks, resulting in a significant decrease in their blood pressure levels when compared to the control group.
4. Balance Blood Sugar
Chia, which is high in alpha-linolenic acid and fiber, has been shown in various studies to aid in regulating blood glucose levels and preventing the onset of type 2 diabetes and insulin resistance.
Adding these seeds to a high-sugar diet has been shown to prevent alterations in blood sugar and lipid levels in both animal and human studies. Furthermore, research on humans has additionally indicated that incorporating these seeds into white bread can lower glycemic response and mitigate the occurrence of blood sugar level fluctuations.
5. Boost Energy and Exercise Performance
Athletes frequently turn to chia for carb loading as it is a technique that enhances glycogen storage in the muscles and liver to maximize endurance and elevate exercise performance.
According to a study published in the Journal of Strength and Conditioning, the consumption of chia seeds improved exercise performance during 90-minute workouts, similar to a sports drink with high sugar content, but without the unhealthy effects of sugar. The study involved athletes who were divided into two groups – one drank 100 percent Gatorade, while the other consumed a mixture of half Gatorade and half chia drink.
Ultimately, although the runners finished with identical times, the chia group had a significantly lower sugar intake.
Additionally, research indicates that these seeds have a high protein content compared to other types of seeds and grains, which may facilitate the development of muscle mass and enhance physical strength. Studies have demonstrated that including protein in post-workout meals can promote muscle tissue restoration and regeneration, thereby reducing the time needed for recovery after exercise.
6. Build Stronger Bones
The consumption of chia can enhance bone health and uphold bone density, simultaneously lowering the possibility of severe ailments such as osteoporosis. This is due to the abundance of calcium and manganese in the seeds, both imperative for sustaining bone health.
Calcium plays a crucial part in preserving the strength and density of your bones, as almost 99 percent of the calcium in your body is situated in your bones. Additionally, bone metabolism also involves manganese, and inadequate amounts of this essential nutrient have been linked to lowered bone formation and impaired bone resorption, according to research.
Remarkably, one ounce of chia seeds fulfills 18 percent of the daily calcium intake and satisfies 30 percent of the recommended daily manganese amount.
7. Aid in Weight Loss
Chia seeds are considered to be one of the best sources of plant-based protein, making them an optimal addition to the diet for individuals looking to boost their lean muscle mass, reduce fat, and regulate their hunger and food cravings. Moreover, research suggests that incorporating protein-rich foods like chia seeds into your diet can facilitate weight loss by decreasing the desire for high-calorie foods and reducing overall calorie intake.
In the American Journal of Clinical Nutrition, a study revealed that a mere 15 percent rise in protein intake, in relation to daily calories, caused noticeable decreases in both appetite and energy intake. Moreover, separate studies suggest that chia could potentially lower ghrelin levels, the hormone responsible for triggering hunger.
8. Fight Cancer Growth
Due to its high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, chia has the ability to potentially combat cancer.
According to a study published in the Journal of Molecular Biochemistry, ALA hindered the expansion of breast and cervical cancer cells in vitro. Furthermore, the researchers observed that it triggered the apoptosis of cancer cells, while having no detrimental effect on the non-cancerous cells.
Although further investigation is required to comprehend the broader effects of ALA on other forms of cancer, this finding is significant for women who are battling these prevalent forms of cancer.
9. Enhance Oral Health
The abundance of calcium, phosphorus, vitamin A, and zinc in chia make it a beneficial aide in maintaining good dental and oral health.
Your teeth require calcium for their formation and to ensure good oral hygiene, while zinc helps to prevent the formation of tartar by preventing the mineralization of plaque and exhibits antibacterial properties that protect against foul-smelling bacteria.
Strong teeth and a healthy mouth require the presence of vitamin A and phosphorus.
Consuming chia seeds is usually deemed safe, with very minimal to no negative reactions being reported. Nevertheless, it is advisable to drink ample amounts of water when eating them, particularly if they have not been soaked beforehand, to prevent any potential digestive problems.
Phytic acid content
Chia seeds, as with any other kind of seed, have phytic acid that combines with minerals like iron and zinc and obstructs their absorption from food.
Blood-thinning effect
Consult your doctor before consuming excessive amounts of chia seeds in your diet as they contain omega-3 fats that can have blood-thinning effects, which may impact the effectiveness of blood-thinning medication you’re taking. Omega-3 fatty acids can alter the medication’s activity.
While chia seeds are generally considered safe, consuming them in large quantities may result in blood-thinning effects and a decrease in mineral absorption due to a plant compound they contain.