Chia seeds are all the rage amongst vegan moms and health influencers. From smoothie bowls to delicious pudding infusions apparently chia seed can do it all.
While these tiny little black seeds may seem to have become sudden superstars overnight, they have been around longer than you could imagine, the first documentation of chia seeds being used dates back to 3500 BC! How amazing is that?
What’s more impressive is all its nutritional benefits, that you may be missing out on, which is why we have compiled the ultimate guide for you to understand all the benefits of chia seeds.
â— What are chia seeds?
â— Benefits of chia seeds
â— How do chia seeds detox your skin?
â— How to use chia seeds?
What are chia seeds?
Chia seed is part of the desert plant family Salvia Hispanica (fun fact: chia seed is part of the mint family.)
Extremely popular in the Mesopotamian culture, chia seed briefly disappeared for several centuries until it re-emerged back to its popularity in the 20th century. Chia seeds are an excellent source of healthy omega-3 fatty acids, polyunsaturated fatty acids, proteins, dietary fibre, minerals, and vitamins. (1)
In recent years chia seeds have become one of the world’s most recognised foods based on their nutrient-dense properties and medicinal values. Chia seeds are tiny but when soaked in water they can fill you up for 24 hours!
Nutritional composition of chia seeds
Based on a serving of per 100g of chia seeds
Nutrient |
value |
| Energy | 486 Kcal |
| Fat | 31 g |
| Saturated fatty acids | 3.3 g |
| Polyunsaturated fatty acids | 24g |
| Omega- 3 fatty acids |
18g |
| OmegaDigestible carbohydrates -6 fatty acids | 6g |
| Monounsaturated fatty acids |
2.3g |
| Trans fatty acids | 0.1g |
| Carbohydrates | 42g |
| Indigestible carbohydrates | 34g |
| Digestible carbohydrates | 8g |
| Protein | 17g |
| Calcium | 631 mg |
| Iron | 7.7 mg |
| Zinc | 4.34 mg |
| Vitamin B3 | 8.83 mg |
| Dietary Fiber | 34g |
Benefits of chia seeds
- High in Protein
Chia seeds contain about 19% protein which is more than any grain or cereal making it a super high-protein plant-based food. (2)
About 2 tablespoons of chia seeds contain 4 grams of protein, high protein content helps increase satiety index which keeps you fuller for a longer time. (3)
A study was conducted on 113 overweight women and men for 4 weeks they were fed a high-protein diet and they lost more weight than those on a low-protein diet. (4) The high protein content in chia seeds will aid in weight loss.
Chia seeds are a complete protein and they contain the essential nine amino acids which are a great source of protein and nutrition for vegans, and vegetarians. It helps support muscle growth, repair damaged tissues and increase overall body strength.
- Rich in Omega
Chia seeds are high in omega-3 fatty acid content, these fatty acids are responsible for heart health, brain function and reducing inflammation in the body.
Chia seeds contain a specific type of omega-3 fatty acid called alpha-linolenic acid (ALA), it is a supplement that manages chronic diseases and slows down the onset of metabolic syndrome through its antioxidant properties. (5)
It is also a great source of omega-6 fatty acids, a type of essential fatty acid that plays a unique role in the structural integrity of the skin and barrier function, it also acts as an anti-inflammatory for the skin and helps in disease management. (6)
- Rich in Vitamins & Minerals
Filled with loads of vitamins and minerals chia seed is highly nutritious. Here are some of the types of vitamins it contains:
◠Vitamin b12: it helps keep your body’s nerve and blood cells healthy helps in making DNA, and prevents megaloblastic anaemia. (7)
â— Vitamin D: it helps protect older adults from osteoporosis, reduces inflammation, and helps in cell growth, immune function and glucose metabolism. (8)
â— Minerals: chia seed contains vital minerals like calcium, phosphorus, potassium and magnesium. (9)
- High Fibre
The fibres present in chia seeds are soluble fibre and mucilage (maintains oxygen and water in the seeds) which gives it the gooey texture in the moistened chia seeds.
Fibres in chia seed help lower LDL cholesterol and slow down digestion which aids in preventing blood sugar spikes after eating a meal and makes you feel fuller for a longer time. (10)
Some of the other benefits of high fibre in chia seeds are :
â— Regular bowel movements
â— Improves gut health
â— Controls blood sugar
â— Weight management
â— Promotes heart health
- Rich in Antioxidants
An excellent source of polyphenols, chia seed contains antioxidants such as:
â— Caffeic acid: it helps reduce inflammation, has anti-cancer properties, and prevents diabetes, and premature ageing.
â— Rosmarinic acid: has anti-cancer properties and has the potential to prevent tumours and chronic inflammation. (11)
â— Myricetin: it has anti-inflammatory, anti-carcinogenic, and antiviral properties.
â— Quercetin: it reduces cancer risk, fights free radicals, relieves allergies and reduces the risk of infection.
- Helps in weight loss
The high fibre and protein content aids in weight management by promoting satiety as it expands in the stomach and stops you from overeating.
While chia seeds alone may not help you lose weight adding them to your meal plan will help you keep track of your calorie intake.
- Reduces the risk of cardiovascular diseases
Chia seeds are rich in fibre and omega-3 fatty acids that have been linked to cardiovascular health benefits. It contains soluble fibres that help lower LDL cholesterol levels, which is often termed the “bad†cholesterol and leads to heart diseases.
Additionally, it is a great source of both omega-3 and omega-6 fatty acids that have anti-inflammatory properties that improve blood pressure and triglycerides that are directly linked to heart health.
- Improves Bone health
Chia seed's key nutrients include calcium which supports bone and teeth health.
Your body requires calcium to keep its muscles moving and allow the nerves to carry messages between your brain and every single part of the body. It also helps the blood vessels to move blood across your veins and release hormones that affect various functions in your body. (12)
Additionally, chia seed also has vitamin D which helps the body absorb calcium.
- Reduces Blood sugar
The soluble fibres present in chia seeds turn into a gooey, gel-like substance when moistened with water/liquid, this helps slow down the digestion and absorption process of carbohydrates which leads to a more gradual release of glucose in the bloodstream, which stabilises the blood sugar levels.
Additionally, chia seeds are extremely low in carbs and high in protein and healthy fats, which contributes to better blood sugar level control.
How do chia seeds detox your skin?
Chia seeds help regulate hormonal imbalances that can lead to skin issues such as excessive oil production, acne, and inflammation.
Chia seeds contain phytoestrogens, plant-based compounds that are known to mimic the effects of estrogen in the body, which helps regulate hormonal imbalances alleviating the symptoms that cause skin irritations.
Balanced hormones are vital for the skin’s natural detoxification process and for promoting overall skin health.
It also promotes skin regeneration as it is rich in nutrients such as vitamins, proteins, amino acids and minerals that are essential for regeneration and repair of the skin. They act as building blocks for the production of collagen, firmness of skin, elasticity and resilience.
Chia seeds can rejuvenate and renew the skin making it brighter and smoother.
How to use chia seeds?
There are several different ways to incorporate chia seeds into your diet, here are some easy ways:
1. Chia Pudding: a delicious guilt-free dessert that can be prepared with no hassle by just mixing chia seeds with your choice of milk and keeping it in the fridge overnight. In the morning you will have nutritious pudding that will not make you feel bad after.
2. Smoothies: for an extra boost of fibre blend chia seeds into your smoothies, it will make them thick and enrich them with proteins and omega-3 fatty acids.
3. Baking: for vegans and vegetarians, chia seeds are an excellent egg substitute for baking.
4. Toppings: they are excellent additions to yoghurts, overnight oatmeals and salads for extra nutrition and fibre.
Conclusion
Chia seeds are an excellent plant-based protein with a high content of fibre and nutrients. It has several health benefits such as reducing inflammation, and cardiovascular diseases, aiding digestion and improving skin health.
While the texture may not be easy to settle into for a lot of people so adding it little by little to your morning yoghourts or smoothies will help you ease into it.
Before substituting it for any meal course please consult your general health giver to ensure the right course of action for you.
FAQs
1. Can we eat chia seeds without soaking
Yes! You can eat chia seeds without soaking them, however, the dryness will make you feel very thirsty so make sure you drink enough water after, or you can just have them after they are soaked to avoid the extra step of gulping down water.
2. How many hours to soak chia seeds
Chia seeds can be soaked in milk or water for around two hours or overnight.
They can also be consumed without soaking by adding them to smoothies or yoghourt bowls as sprinkles.
3. how to use chia seeds for high blood pressure
Take the required quantity of chia seeds and soak them in a cup of water for about an hour add half a lemon and drink it once you wake up.
4. Does chia seeds cause cold
Chia seeds do not cause colds. Colds are caused by viruses and not by foods or seeds. However, since chia seeds are rich in nutrients and omega-3 and omega-6 fatty acids their anti-inflammatory properties will help you during a cough or cold.
Just have it with warm milk instead of cold to soothe your throat. You can add turmeric for extra nutrition.