10 Incredible Health Benefits Of Chia Seeds

Chia has so many health benefits, and I am here to spread the word about it. Chia seed is not intended to prevent, treat, cure, or diagnose any disease, so you should consult your physician before making any dietary changes. I feel, as so many people do, that including chia in our eating habits has enhanced our lives.

Chia is an ancient seed and it is currently experiencing a well-deserved return to the spotlight as health enthusiasts rediscover this fantastic seed. The word chia is derived from the Spanish word chian which means oily, it is oilseed, with a powerhouse of omega-3 fatty acids, superior quality protein, a higher extent of dietary fibre, vitamins, minerals and a wide range of polyphenolic antioxidants that you are most likely missing from your diet. They will help you control your appetite and sugar levels and many more benefits. But Chia seeds are not “magical” seeds, they just help you up your nutrients.

If you want to add chia seeds to your diet, you have to be creative. Because chia seeds are flavourless, you can’t hate them but they could get boring. There are lots of chia seed recipes online but for this post, you will learn the benefits, side effects, how to use chia seeds and a few recipes that you can add to your diet.

What Is Chia Seed?

Chia seeds are tiny seeds that come from the Salvia hispanica plant. It exists as an ancient food, providing balanced amounts of minerals, antioxidants, proteins with amino acids, high omega-3 fatty acids, and insoluble fibre.

The chia plant grows in hot desert environments, native to northern Guatemala and southern Mexico . It’s believed to have gotten started in the Chiapas region, which gave it the modern name of “chia”. Now the plant has extended to Europe, America, Argentina, Peru, Columbia, Bolivia, and Australia.

To thrive in this harsh environment, chia seeds are packed with nutrients and good fats. You can sprinkle them on soups and salads, mix them in with gravies and dressings, stir them into smoothies, and more. In the 16th century, Aztec soldiers consumed these lightweight seeds to provide energy, endurance, and strength.

But chia is not just for endurance running or strength training. Chia helps to solve many of the problems of modern diets and modern lifestyles. It contains omega-3 fatty acids that are all too rare in the modern diet, where the less healthy omega-6 acids predominate. Also, the oil extracted from the seeds is used to produce cosmetics.

Chia seeds come in black, grey, black-spotted or white colours. Neither one has any flavour. That’s the first great property of chia. Because it has no taste, no one can hate it! Chia is tiny, about the size of a poppy seed. Often, if you’re eating chia, you won’t even notice. That’s what helps make it so great: you can add a healthy boost to almost any food you already like to eat by adding chia. You won’t taste the difference, but your body will know, as chia adds nutrients, fibre, and protein.

Chia Seeds Health Benefits

1. source of omega-3 fatty acids

One of the most remarkable attributes of chia seeds is their high content of omega-3 alpha-linolenic acid (64%) and Omega-6 linolenic acid (around 19%) fatty acids. This acid is essential because the body cannot make it on its own. Omega-3 fatty acids play a vital role in reducing the risk of coronary artery disease, hypertension, type 2 diabetes, rheumatoid arthritis, autoimmune diseases, and cancer

Omega 3 fatty acids are found in some fishes like salmon, albacore tuna, mackerel, and anchovies. Health advisors usually encourage eating fish for this type of oil but it’s right there in the chia seed, without fishy flavor or fear of pollutants. This is a great alternative for vegetarians or vegans, who often struggle to meet their omega-3 requirements through diet.

In just one ounce (approximately 28g) of chia seeds, there are about 4,915 milligrams of omega-3 fatty acids. In addition to its great amount of omega-3s, chia is low in saturated fat and cholesterol-free. It’s a very desirable food for anyone concerned about their heart health and cholesterol levels.

The consumption of chia seed has shown promise for reducing the levels of serum cholesterol since it has high concentrations of dietary fibre and unsaturated omega-3 fatty acids. Also, they may improve cognitive function and reduce the risk of neurodegenerative diseases, making them essential for brain health across all ages.

2. Source of dietary fibre for digestive health

Another standout feature of chia seeds is their impressive fibre content and low level of carbohydrates. Chia seed contains between 34 and 40 g of dietary fibre per 100 g, equivalent to 100 % of the daily recommendations for the adult population. This fibre content is higher than quinoa, flaxseed, and amaranth, even greater compared with other dried products.

The majority of this fibre is soluble, meaning it absorbs water and forms a gel-like consistency when combined with liquids. This fibre not only aids digestion but also makes you feel full and reduces the desire to eat, making it a popular choice for weight management.

A study demonstrated that the consumption of 30 g/1000 kcal of chia seed during six months by overweight and diabetic adults resulted in weight loss and reduction of waist circumference.

Soluble fibre also helps regulate bowel movement by softening stools and making them easier to pass, reducing the risk of constipation. It also helps feed beneficial gut bacteria, promoting a healthy microbiome.

3. Chia as a diabetes fighter

The fibre in chia seeds can contribute to improved blood sugar control. The fiber in chia has a tendency to form a gel that traps other foods and slow the absorption of whatever else you’re eating. If that slice of white bread gets embedded in chia gel in your stomach, it’s not going to create a burst of blood sugar in nearly the same way.

By slowing the absorption of sugar in the bloodstream, chia seeds help maintain stable blood sugar levels, making them a valuable food for individuals with diabetes I and II.

4. Chia as a source of protein

Chia seeds are really unusual for plants in that they have complete proteins. The protein content of chia seed is greater than protein content of all the cereals. They contain the ones the body naturally makes and the ones you will have to eat to complete the necessary proteins your body needs. Chia seeds contain all essential amino acids for human nutrition: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine, and valine

People who go vegetarian or vegan often worry about getting complete protein in their diet. Chia is an excellent part of the solution. Protein is essential for building and repairing tissues, supporting muscle growth, weight loss management, and maintaining the immune system.

5. Antioxidant benefits of chia

Chia seeds are packed with powerful antioxidants, which play a crucial role in neutralizing free radicals in the body. Free radicals are unstable molecules that cause oxidative stress, leading to cellular damage and increased risk of chronic diseases such as neurological diseases, inflammation, immunodeficiency, ischemic heart disease, strokes, Alzheimer’s and Parkinson’s diseases, and cancer.

The antioxidants in chia seeds include quercetin, chlorogenic acid, caffeic acid and myricetin. These compounds have been shown to reduce inflammation, support cardiovascular health, and enhance overall well-being.

A study of healthy humans who ate chia seeds for 12 weeks showed better plasma antioxidant activity compared to hypertensive or overweight patients.

6. Chia and Heart Disease

The potassium and Omega-3 in chia help maintain fluid balance, regulate blood pressure and support proper muscle and nerve function. Chia does a lot to replace meat and dairy in the diet or to augment modest amounts of meat and dairy while providing many nutrients that would otherwise go missing.

In hypertensive adults, the consumption of 35 g/day of chia flour for three months reduced blood pressure, lipid peroxidation, and plasma nitrite concentrations. These effects were attributed to a large amount of Omega-3 in chia that exerted antioxidant and anti-inflammatory effects. Also, patients with type-2 diabetes had a reduction of systolic and diastolic pressure after consumption of 35 g/day of chia for a period of 12 weeks

7. CHIA AND BONE HEALTH

Chia is an excellent source of minerals that support bone health, including calcium, magnesium and phosphorus. A single ounce of chia seeds contains approximately 18% of the recommended daily intake of calcium, making them a great alternative to diary products. Calcium is essential for maintaining strong bones and teeth, as well as supporting proper muscle and nerve function. The concentration of calcium in chia seeds is higher than that found in milk.

Magnesium on the other hand contributes to bone density, regulates muscle contractions and support heart health.

8. Chia and supporting energy and immunity

Chia seeds also have significant amounts of iron and zinc, two essential minerals that play vital roles in maintaining energy levels and immune function. Iron is crucial for the production of haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Adequate iron intake helps prevent anaemia.

Zinc, on the other hand is important for immune system function, wound healing, and cellular repair. It also contributes to skin health and plays an important role in a healthy sense of taste and smell.

9. Chia as a source of hydration & electrolyte balance

Chia seeds can absorb up to 12 times its own weight in water, which makes them a unique tool for maintaining hydration and electrolyte balance. When soaked in liquid, chia seeds form a gel-like consistency that slows digestion and provides a steady release of nutrients and fluids. This property makes them popular among athletes and individuals engaged in endurance activities, as they help sustain energy and hydration levels over extended periods.

10. PROMOTE SKIN AND HAIR HEALTH

The antioxidants, healthy fats, and vitamins in chia seeds contribute to vibrant skin and strong hair. Antioxidants help combat aging by reducing oxidative stress, which can lead to wrinkles, dullness and other skin issues. Omega-3 fatty acids present in chia seeds support skin elasticity and hydration, creating a natural glow.

A study investigated 5 patients with pruritus affected by end-stage renal disease and five health volunteers having xerotic pruritus. Both groups applied 4% chia oil for 8 weeks. The result showed Improved skin hydration, as well as conditions like chronic itchy skin (lichen simplex chronicus) and itchy lumps (prurigo nodularis), in all patients.

The protein and minerals in chia seeds also strengthen hair, reducing breakage and promoting hair growth.

Side Effects Of Chia Seeds

While chia seeds are packed with nutrients, they can have some side effects, especially when consumed in excess or by individuals with underlying conditions. Their high fiber content can lead to digestive issues such as bloating, gas, diarrhea, or even constipation if they are not soaked properly and consumed with enough water. Since they absorb multiple times their weight in liquid, eating them dry without sufficient fluids poses a choking risk, as they can swell in the throat.

Additionally, chia seeds contain omega-3 fatty acids, which have natural blood-thinning properties. This may be problematic for individuals on blood thinners like Warfarin or those with low blood pressure, as they can enhance the effects of antihypertensive medications, potentially causing dizziness or lightheadedness. Although rare, some people may experience allergic reactions, including rashes, itching, swelling, or difficulty breathing.

For those with diabetes, chia seeds can help regulate blood sugar levels, but they may also amplify the effects of diabetes medications, leading to dangerously low blood sugar levels (hypoglycemia). While these side effects are not common, it’s important to consume chia seeds mindfully and ensure they are properly prepared to avoid any potential risks.

How To Use Chia Seeds

1. You can use it directly as a seed, added to food just before you eat it or during cooking.
2. You can mix it with water and refrigerate it to form a gel and add it to foods just before you eat them.
3. Chia seeds can be used as a replacement for eggs in cooking. They also provide some nutrients, though not exactly the same as eggs.
4. As a flour for coating foods before you fry them and for baking.
5. Chia seeds can be mixed into or included as an ingredient in ready-to-eat or pre-cooked foods, rather than being used separately.

How To Make Chia Gel

Chia gel is a simple, nutrient-rich thickener that you can use in recipes. Here’s how to make it:

Ingredients:

• 1/3 cup (or 5 tablespoons) of chia seeds
• 2 cups of water (slightly warm water helps the gel form faster)

Instructions:

1. Combine the ingredients – Pour the chia seeds into a container with a tight-fitting lid, then add the water.
2. Shake well – Close the lid and shake the container vigorously for about 15 seconds. Wait a minute, then shake again to prevent clumping.
3. Store properly – Keep it in the fridge, where it will stay fresh for up to two weeks.

Let it set – Place the container in the refrigerator. The chia gel will fully form in a few hours. Chia gel has a smooth, jelly-like texture, similar to soft Jell-O. It has little to no flavor, so it blends easily into recipes without changing the taste. At first, it might feel unusual to use, but once you get the hang of it, you’ll find it to be a versatile addition to smoothies, baked goods, and more! You can add chia gel to granola, oatmeal, soups, drinks, salad dressing, yoghurts, cream cheese, jams, jellies, puddings and more!

How To Use Chia As An Egg Substitute

Replacing eggs with chia seeds is simple and works well in many recipes like pancakes, muffins, and cookies. Here’s how to do it:

Chia Egg Recipe:

• 1 tablespoon of chia seeds
• 3 tablespoons of water

Instructions:

1. Mix the chia seeds with water in a small bowl.
2. Let the mixture sit for about 15 minutes until it thickens into a gel.
3. Use this mixture in place of one egg in your recipe.

Chia seeds are packed with fiber, omega-3s, and antioxidants, making them a great addition to your diet. However, they don’t fully match the nutritional profile of eggs. Eggs are one of the best sources of high-quality protein, vitamins, and minerals, so if you’re not avoiding eggs for dietary reasons, they’re still a valuable food to include in your meals.

How to Make Chia Flour at Home

Chia flour is simply ground chia seeds. Unlike some other seeds, chia is easy to digest even when whole, so grinding it doesn’t change its nutritional value. However, it’s a fantastic gluten-free alternative to wheat flour, adding fiber and extra nutrients to your recipes.

You can buy chia flour, but it’s also easy to make yourself:

Instructions:

1. Store properly – Keep the flour in an airtight container in a cool, dark place. If your kitchen is warm, store it in the refrigerator to keep it fresh for several weeks.
2. Grind the seeds – Pour chia seeds into a coffee grinder, food processor, or high-powered blender.
3. Pulse until fine – Blend or grind until you get a fine, powdery texture.

Chia flour works as a substitute for regular flour in many recipes, such as: bread, cakes, pancakes, tortillas, pie crusts, waffles and breadsticks. It adds a slightly nutty flavour and helps bind ingredients together, making it a great choice for gluten-free baking!

Final Thoughts

As the demand for healthy foods continues to grow, chia seeds and chia-based products are becoming even more popular. Whether added to classic recipes or used in creative new dishes, chia seeds remain a favorite for their versatility, nutrition, and unique texture and it continue to captivate the imagination and taste buds of people across the globe.