Chia seeds are the small black seeds that grow on the Salvia hispanica plant, and they are very nutritious. The plant, which is a member of the mint family, is native to Central and South America and is used in cooking. The seeds have a wide range of applications as an ingredient. Their capacity to absorb liquid and form a gel is particularly noteworthy; as a result, they may be used to thicken sauces, as an egg substitute, and to produce a sugar-free jam, among other applications.
Nutritional benefits of chia seeds
A handful of chia seeds (25g) includes roughly the following nutrients:
- 122 kcal/508 KJ
- 4.1g protein
- 2g carbohydrates
- 8.6g fibre
- 7g fat
- 158mg calcium
- 84mg magnesium
- 93mg iron
- 15mg zinc
- 68mg manganese
What are the top five health benefits of chia seeds, according to experts?
Jump to:
- Nutritional benefits of chia seeds
- 1. It has the potential to improve bone health
- 2. It may be beneficial to your heart and decrease your blood pressure
- 3. It has the potential to enhance blood sugar control
- 4. It has the potential to lower the risk of developing diabetes
- 5. It has the potential to promote intestinal health
- Is it safe to eat chia seeds for everyone?
- The bottom line
1. It has the potential to improve bone health
In addition to calcium, magnesium, and phosphorus, chia seeds include other minerals that are known to be useful for bone health, such as manganese and phosphorus. When compared to the same quantity of milk, a 25g portion of chia seeds provides around 158 mg of calcium, which is a substantial amount when compared to the same amount of milk.
2. It may be beneficial to your heart and decrease your blood pressure
Chia seeds seem to have cardio-protective effects, which may be due to their high polyunsaturated fat content, high fibre content, and anti-inflammatory properties. Including chia seeds in your diet may help you live longer by reducing your risk of heart disease. Additionally, chia seeds and chia flour have been shown to reduce blood pressure in patients suffering from hypertension; the results were shown in both medicated and non-medicated subjects. However, it's important to note that any dietary adjustment must be followed by changes in one's lifestyle and physical activity in order to have any significant impact on heart health.
3. It has the potential to enhance blood sugar control
Several animal studies that looked at the impact of chia seeds on blood sugar regulation discovered that the animals' insulin resistance improved. Similar clinical investigations investigating the effects of chia seed bread on decreasing blood sugar response in people found a similar impact to that shown in the animal research.
4. It has the potential to lower the risk of developing diabetes
Because chia seeds are high in polyunsaturated omega-3 fatty acids, protein, and fibre, their nutritional composition makes them particularly well suited for assisting in the stabilisation of blood sugar levels. In certain studies, it has been hypothesised that chia seeds may be useful for people with type 2 diabetes who are overweight or obese. However, there is no solid data to show that chia seeds can lower the chance of developing diabetes in a direct manner.
5. It has the potential to promote intestinal health
An ounce of chia seeds (25g) contains approximately 9g of fibre, which is a significant addition to the daily recommended fibre intake of 30g of fibre per day. In order to maintain digestive health and healthy gut microbiota, it is necessary to consume an adequate amount of fibre each day. A diet high in fibre decreases the chance of developing a variety of illnesses and also lowers the risk of death from any cause.
Is it safe to eat chia seeds for everyone?
Chia seeds are generally well tolerated; however, ingesting an excessive amount in a single sitting may result in stomach pain, constipation, and gastric discomfort. As a result, it is essential to consume enough quantities of water, particularly if the seeds have not been pre-soaked before consumption. Inflammatory bowel diseases such as ulcerative colitis, Crohn's disease, and diverticulitis may need a reduction in fibre intake as well as a restriction on the use of high-fiber foods such as chia seeds.
If you are on medicine for high blood pressure or diabetes, you may need to limit your intake of chia seeds since they may increase the activity of the drug you are currently taking. Consult your primary care physician or a dietician for advice.
The bottom line
Chia seeds are not only high in nutrients, omega-3 fatty acids, antioxidants, and fibre, but they are also quick and simple to cook.
Several studies have shown that they offer a variety of health advantages, ranging from weight reduction to a decreased chance of heart attack. A more human study, on the other hand, is required before any clear findings can be arrived at.
If you want to take advantage of the potential advantages of chia seeds, you should consider including them in your diet. These berries make a delicious addition to smoothies, porridge, yoghurt, baked goods, and other dishes.
