Health Benefits of Chia Seeds

What are chia seeds and where do they come from?

Chia seeds are the tiny black seeds from the Salvia hispanica plant, a member of the mint family which comes from Central and South America. Legend has it that the ancient Aztecs and Mayans used chia seeds as a source of energy.

Chia seeds have a reputation for being a “superfood”—and for a good reason: They may be tiny, but they pack a wallop of a nutritional punch(0,1)

In fact, just one spoonful of chia seeds—that’s .5 ounces, to be precise has just 69 calories, but boasts 5 grams of fiber, 4 grams of fat, and 2 grams of protein.

“You can find a lot of foods that are high in fiber and fat, but chia seeds have these benefits in a very small package,” says Dawn Jackson Blatner, RDN, a dietitian and author of The Superfood Swap. “I think that’s what makes them super.”

Nutritional benefits of chia seeds:

For such a small seed, chia seeds contain some important nutrients.

Chia seeds are rich in fibre – which helps with satiety, the feeling of fullness. A 25g portion of chia seeds contains approximately 9g of fibre. The daily recommended amount of fibre is 30g, so including a 25g portion of chia seeds each day could be a useful contribution. Fibre is important for a healthy digestive system and many of us do not reach the recommended target.

Omega-3 fatty acids are known for their anti-inflammatory effects, as well as enhancing brain and heart health. Chia seeds contain omega-3 in the plant form: alpha linolenic acid (ALA). It is much harder for humans to convert ALA into the form preferred by the body: DHA. Therefore the omega-3 content of chia seeds, compared to animal sources such as oily fish, is low. For those who do not eat fish, chia seeds are a welcome addition to the diet, but it’s important to recognize that conversion to DHA is minimal.

Chia seeds are relatively high in protein(2)– so are a useful source of plant protein and provide a range of amino acids, particularly for vegetarian and vegan diets(3)

The combination of fat, protein and fiber means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable.

Seeds are rich in minerals such as calcium and magnesium and trace elements such as manganese, which helps make enzymes.

Being rich in so many key nutrients, research has uncovered that regularly eating chia seeds can improve your health in numerous ways. Some of the top chia seeds benefits are:

Best Source of Antioxidant:

Another area where chia seeds shine is in their high amount of antioxidants (4,5).These antioxidants protect the sensitive fats in the seeds from going rancid (6).

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health,Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases like cancer (9)

Anti Aging:

Researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70 percent of free radical activity. (10)

This research essentially proves that chia seeds are one of nature’s riches high-antioxidant foods. Antioxidants speed up the skin’s repair systems and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation and free radical damage.

Weight Loss:

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss(11)

Aside from chia seeds' fiber content, their high levels of omega-3-fatty acids(12) and alpha-linoleic acid may be useful for weight loss. Because chia seeds are so good at absorbing water, it’s thought that they can boost your satiety: “They actually expand and get this gelatinous consistency that helps people stay full a little bit longer,” says Gidus Collingwood. And, of course, the high fiber content can help fill you up, too.

However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss.(13)

Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have "no influence on body mass or composition, or various disease risk factor measures (14)

Strong Bones:

Chia seeds are high in phosphorus and magnesium,two minerals that can help keep our bones healthy, says Tara Gidus Collingwood, RDN, a dietitian and author of Flat Belly Cookbook for Dummies. In a 2015 study published in the Nutrition Journal, people who had the highest intakes of phosphorus had a 45 percent lower risk of osteoporosis than those with the lowest intakes(15)

One tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium,about 17 percent and 15 percent of your recommended daily intake, respectively.

Digestive Health:

Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.Fiber is essential for your body’s ability to balance insulin levels. According to the National Institutes of Health.

Seeds like flax and chia can be a natural blood sugar balancer due to their high fiber content and healthy fats.Being high in dietary fiber, chia seeds benefits bowel regularity and healthy stool. The rich fiber content in chia seeds also helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. (16)

This may explain why clinical studies have proved that chia curbs hunger and suppresses appetite, which can also lead to weight loss. (17)Also when consumed, chia seeds create a gelatin-like substance in the stomach. This gel-forming action is due to the soluble fiber in chia seeds, and it can work as a prebiotic that supports the growth of probiotics in the gut.

See Also:

Heart Health:

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. (18) Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when he or she regularly consumes chia seeds.

Stay Hydrate:

Because chia seeds absorb thirty times their weight in water, they help regulate body fluid levels and retain electrolytes, both key in the battle against dehydration. For long workouts in high heat and humidity, chia seeds are a handy way to prolong hydration(19) Reduces inflammation and joint pain.

Major Improvements in Type 2 Diabetics:

The most successful application of chia seeds to date was in a study on type 2 diabetic patients(20).In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks(21).

When they got the chia seeds, they saw improvements in several important health markers.Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40%. A risk factor called vWF also decreased by 21%.

There was also a small drop in blood sugar, but it wasn't statistically significant.given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.

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