Health Benefits of Chia Seeds: Here’s How They Can Protect the Human Body
Mehak Shah
October 31, 2023
Nutrition
Chia seeds are known for promoting overall better health and weight management. In a world filled with health fads and quick-fix solutions, chia seeds have become a credible option for those seeking practical and scientifically supported advantages, especially in weight management.
Various deficiencies and resultant diseases threaten or weaken the human body. The health benefits of black chia seeds can play a significant role in proper nutrition and maintaining overall well-being. These seeds offer numerous health benefits, and this article sheds light on their impact.
Owing to their rich nutrient composition, chia seeds are recognised to provide numerous health advantages. The National Library of Medicine in the year 2020 documented chia seeds’ excellent nutritional content. Chia seeds contain healthy fats (omega-3 fatty acids, polyunsaturated fatty acids), fibre, minerals, protein, vitamins, and antioxidants, such as rosmarinic acid, caffeic acid, quercetin, and myricetin.
Nutritional Properties of Chia Seeds
A 100-gram serving of chia seeds contains the following nutrients.
- Calories: 486 kcal
- Carbohydrates: 42.1 g
- Protein: 16.5 g
- Fat: 30.7 g
- Calcium: 631 mg
- Magnesium: 335 mg
- Fibre: 34.4 g
- Vitamin A: 54 IU
- Vitamin E: 0.5 mg
- Phosphorus: 860 mg
- Niacin: 8.83 mg
- Zinc: 4.58 mg
- Folate: 49 µg
- Potassium: 407 mg
Note: Daily recommended intake of chia seeds is 1.5 tbsp/20 grams.
10 Health Benefits of Chia Seeds
Here are the top 10 health benefits of chia seeds:
Supports Weight Loss
The list of chia seeds’ benefits for weight loss is endless. It significantly helps to curb appetite and provides promising results for weight loss when paired with a weight-loss-friendly diet. It is hygroscopic and tends to swell up, absorbing water and giving a sense of satiety.
Chia seeds have high amounts of dietary fibre and protein that help one feel full, reducing the calorie intake. While digesting protein, the body tends to burn more calories. Protein raises metabolic rate and assists in retaining muscle mass during weight loss.
Maintains Cholesterol Levels
LDL cholesterol or low-density lipoproteins, known as bad cholesterol, pose several threats to the body, such as cardiovascular issues or stroke. Chia seeds are rich in soluble fibre called mucilage, which is responsible for the gluey texture in chia seeds. These fibres have LDL cholesterol-lowering effects. Therefore, including chia seeds in the diet can significantly lower triglyceride levels.
Improves Bone Health
Chia seeds have several vital nutrients that promote bone health. Magnesium, phosphorus, and calcium found in chia seeds can help protect and preserve bone composition. In addition, chia seeds are an excellent source of alpha-linolenic acid (ALA), which helps in reducing joint pain and inflammation.
Prevents Constipation
Chia seeds are rich in fibre. Its sticky, thick texture improves bowel movement. They assist in improving intestinal health and help treat constipation. However, remember to consume it in moderation. Excessive intake can induce flatulence and abdominal pain.
Chia Seeds Benefit for Skin
Chia seeds are popular ingredients in cosmetic products. The zinc in chia seeds has anti-bacterial and sebum-regulating properties that are incredible for the skin. Furthermore, the exfoliating nature of chia seeds assists in removing dirt, dead skin cells, and sebum buildup.
Chia seeds are rich in omega-3 fatty acids, which help keep the skin hydrated, healthy, and glowing. One can use it as a face mask for best results.
Lowers Blood Pressure
Black chia seeds are rich in potassium, which helps decrease blood pressure and reduce the risk of heart disease, stroke, and coronary artery disease. Chia seeds also successfully regulate hypertension or high blood pressure levels.
Regulates Blood Sugar Levels
Chia seeds are beneficial for managing blood sugar levels. They’re rich in essential nutrients, especially fibre, vital in stabilising blood sugar. Additionally, chia seeds have a low glycemic index, which means they don’t cause rapid spikes in blood glucose. Instead, they provide a gradual and steady release of energy, helping to maintain balanced blood sugar levels.
Reduces Free Radicals and Inflammation
Free radicals can be harmful to our health if not adequately addressed. They are associated with various health issues, including vascular disorders. These disorders can lead to problems like oxidative stress, obesity, hypertension, and cellular damage. Chia seeds contain antioxidants that help combat these free radicals. These antioxidants act as protectors, shielding your body from the damaging effects of free radicals. Including chia seeds in your diet can be a simple yet effective way to support your body’s fight against these harmful molecules.
Chia Seeds Benefits for Hair
The amino acids in chia seeds help reduce hair fall, prevent hair thinning, fight inflammation, aid in new hair growth and boost scalp health. Chia seed masks are nourishing for healthy hair.
Improves Gut Health
Chia seeds benefit gut health because of their high fibre level and omega-3 fatty acid concentration. The gut lining improves by the nutrients in chia seeds, which also decrease the amount of harmful bacteria and raise the amount of beneficial bacteria.
Summary
Chia seeds are small but mighty, offering a range of health benefits. They can support your weight loss journey by curbing your appetite and boosting your metabolism. With their soluble fibre, they help maintain cholesterol levels and promote heart health. These seeds also affect bone health, bowel regularity, and even skincare. Moreover, they contribute to lower blood pressure and regulate blood sugar levels. Chia seeds are rich in antioxidants, effectively fighting free radicals and inflammation. Additionally, their benefits extend to your hair and scalp health. Lastly, their high fibre and omega-3 content make them a valuable addition to improving gut health. Consider adding chia seeds to your diet to enjoy these diverse health perks.
How to Include Chia Seeds in Your Diet?
Looking to make your diet healthier and more nutritious? Discover easy ways to include chia seeds in your daily meals.
- Sprinkle chia seeds on a fruit or green salad.
- Add and blend chia seeds in smoothies
- Make popsicles out of juice-soaked chia seeds.
- Add chia seeds to waffles, pancakes, oatmeal, yoghurt, and cereal for a hearty breakfast.
- Adding chia seeds into water is one of the simplest ways to incorporate chia seeds into the diet. Moreover, chia seeds in water have several other health benefits, such as they do not add up calories.
- Chia seeds add a crunchy, gelatinous texture to puddings, overnight oats, and drinks.
Summary
Chia pudding is the most popular way to consume chia seeds. One can also add chia seeds to pancake batter, overnight oatmeal, smoothies, and salads.
Healthy Chia Seed Recipes
Chia Pudding
Servings: 2
Preparation time: 5 minutes
(Requires overnight resting)
Ingredients
- Chia Seeds: 2 tbsp (dry)
- Milk (any milk of your choice): 150 ml
- Blueberries: 75 g
- Apples: 75 g (diced)
- Banana: 75 g (diced)
- Dragon Fruit: 75 g (diced)
- Honey: 1 tsp (optional)
Method of Preparation
- Soak chia seeds in milk and leave it overnight in the refrigerator.
- After it is thick and has a gluey consistency, scoop 1-2 spoons of chia seeds into small bowls or glasses and add the chopped fruits.
- Drizzle honey over the dessert and serve it.
Juice-soaked Chia Seeds
Servings: 2
Preparation time: 1 hour
Ingredients
- Chia Seeds: 2 tbsp (dry)
- Coconut water/ pineapple juice (any unsweetened juice of your choice): 600 ml
Method of Preparation
- Soak chia seeds in coconut water or any juice of your choice for 30 minutes to 1 hour and enjoy a drink full of fibre and electrolytes.
HealthifyMe Suggestion
Being a dietician I always look for quick and simple hacks for my clients for each small target they are trying to achieve for their fiber intake i use chia seed as a quick tip. In your 2 liters water bottle put 1 or 1.5 tbsp of chia seed and lemon and finish it throughout the day. this hack not only gives them enough fiber but also helps them to stay hydrated. This detox water is also great for your skin. Give it a try today!
The Final Word
Chia seeds are indeed a remarkable addition to your daily nutrition. Their versatile health benefits encompass weight management, cholesterol control, bone health, and skincare. They contribute to lower blood pressure, balanced blood sugar levels, and the fight against free radicals and inflammation. Chia seeds also extend their goodness to your hair and gut health. With their impressive nutrient profile and diverse advantages, incorporating chia seeds into your diet can be a simple yet effective step toward a healthier you.
Whether sprinkled on salads, blended into smoothies, or used in delicious recipes like chia pudding, these tiny seeds offer a wealth of health-enhancing properties. By making chia seeds a part of your daily meals, you can enjoy the full spectrum of their benefits and savour the journey to better well-being.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q. What are chia seeds?
A. Chia seeds are tiny edible seeds of a flowering plant, Salvia hispanica. It is native to central and Southern Mexico. It is oval, small, and grey with black and white spots. These seeds are nutrient-dense and are a great addition to a healthy diet.
Q. What are the nutritional components of chia seeds?
A. Chia seeds are rich in nutrients. They contain protein, calcium, healthy fats, potassium, folate, zinc, niacin, magnesium, phosphorus, vitamin A, etc. Moreover, the protein in chia seeds has ten endogenous amino acids.
Q. How do chia seeds promote weight loss?
A. Its high fibre content provides a feeling of fullness that significantly assists in weight loss. Moreover, chia seeds are hygroscopic, which means that they tend to absorb water and swell up. It provides a feeling of fullness and curbs hunger.
Q. Can chia seeds help with digestion?
A. Certainly, chia seeds have a positive impact on digestion. It may reduce symptoms of chronic gastrointestinal disorders that affect the digestive system. One can make a quick drink by adding chia seeds and freshly squeezed lemon to a full glass of water.
Q. Are chia seeds a good source of protein?
A. Chia seeds are an excellent source of plant-based protein. According to USDA, 1 tbsp of chia seeds provides 2.3 grams of protein. It has ten exogenous amino acids (arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine).
Q. Do chia seeds help lower cholesterol levels?
A. Chia seeds are one of the best seeds that lower cholesterol. Mucilage is a soluble fibre found in chia seeds. It is responsible for the sticky, thick texture of the chia seeds. These fibres lower LDL cholesterol. Its high antioxidant content also reduces the risk of developing heart disease.
Q. Can chia seeds be consumed by people with diabetes?
A. Chia seeds are a fantastic option for people with diabetes. Being low in glycemic index, it does not spike blood glucose levels. Moreover, its high fibre content reduces insulin resistance.
Q. How do chia seeds benefit heart health?
A. Chia seed’s incredible nutrient profile makes it a heart-healthy food. As per many studies, its antioxidants, minerals, and omega-3 fatty acids can improve heart health and reduce mortality rates in patients suffering from coronary artery diseases.
Q. Are there any side effects of consuming chia seeds?
A. There are hardly any side effects of consuming chia seeds. However, it has a very high-fibre content. Therefore, overeating might cause bloating, gas, diarrhoea, constipation, etc. In addition, dry chia seeds absorb water, swell up and become gelatinous. If one overeats, they pose a choking hazard for people.
Q. Do chia seeds have antioxidant properties?
A. Certainly, chia seeds are rich in antioxidants. It significantly assists in protecting vital cell structures and membranes from the damaging effects of free radicals. One can reduce the destructive effect of free radicals by including chia seeds in the diet.
Q. Can chia seeds help regulate blood sugar levels?
A. Yes, chia seeds aid in regulating blood sugar levels. Since they have a low GI index, it does not spike blood glucose levels. People with diabetes can enjoy having chia seed pudding without any worry. It is a great snack option to manage blood sugar levels. However, please note that one must follow a balanced diet based on advice from a qualified nutritionist.
Q. What are some ways to incorporate chia seeds into the diet?
A. Sprinkle it on a salad or use it as a spread for breakfast omelette. One can make waffles, smoothies, breakfast bars, pancakes, puddings, cookies, egg substitutes, yoghurt, etc.
Q. Are chia seeds safe for children to consume?
A. Absolutely! Chia seeds are jam-packed with nutrients that will benefit their cell growth, eye health, bones, immune function, brain development, etc. However, remember to give in moderation as dry chia seeds swell up, which can potentially cause gastrointestinal blockages.
Q. Do chia seeds have any potential benefits for athletes and fitness enthusiasts?
A. Chia seeds have a range of potential athletic benefits. It contains antioxidants, good fats, protein, fibre, etc. It improves heart, immune, and bone health. It has essential amino acids that assist in muscle recovery and muscle building for athletes.
Q. How do chia seeds compare to other superfoods regarding nutritional value?
A. Every food has its benefits. However, if compared, the tiny chia seeds are a formidable competitor in superfoods. It is jam-packed with nutrients and has numerous health benefits.
Research Sources:
The Current State of Knowledge on Salvia hispanica and Salviae Hispanicae semen (Chia Seeds)
Data by the US Department of Agriculture on chia seeds
The Effect of Chia Seeds on High-Density Lipoprotein (HDL) Cholesterol
The Current State of Knowledge on Salvia hispanica and Salviae Hispanicae semen (Chia Seeds)
Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review
Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds
