Chia seeds are high in minerals, including Omega-3 fatty acids, iron, calcium, and antioxidants, despite their tiny size. They have a moderate, nutty flavor and are an excellent supplement to a healthy diet. According to some studies, chia seeds may help increase the ratio of “good” to “bad” cholesterol in the blood. Chia is an oilseed, with a powerhouse composed of fats, carbohydrates, dietary fiber, proteins, vitamins (A, B, K, E, D), minerals, and antioxidants.[1] The advantages of using chia seeds as a nutritional supplement are enormous—positive benefits include supporting the digestive system, promoting healthy skin, stronger bones and muscles, and reducing the risk of heart disease, diabetes, and so on.[2] It contains a high number of polyphenolic antioxidants; the seed is free from mytoxins and it does not contain gluten. [3]
Therapeutic effects of chia in the control of diabetes, dyslipidemia, hypertension, as anti-inflammatory, antioxidant, anti-blood clotting, laxative, antidepressant, antianxiety, analgesic, vision, and immune improver is scientifically established.[2]
Benefits of Chia seeds
High In Fiber
A fiber-rich diet helps avoid constipation and maintains the digestive system healthy, yet many Americans do not consume enough of it. Chia seeds can help people satisfy their fiber requirements. The fiber content in chia seeds is also very high. Chia seeds contain between 34 g and 40 g of dietary fiber per 100 g. [3] Adults should consume 25-30 g of fiber per day, thus a serving of chia seeds can provide 30% of that.
Research stated that a high amount of fiber decreases the risk of coronary heart disease, the risk for diabetes type 2, and several types of cancer, and a high amount of dietary fiber in daily meals decreases subsequent hunger.[4]
Weight Loss
Fiber, in addition to improving digestive health, may help individuals feel fuller for longer. This makes rich fiber meals advantageous for people attempting to maintain a healthy weight. There is, however, insufficient evidence to support the assertion that chia seeds, in particular, can help with weight reduction. A prior evaluation in 2011 stated that there was insufficient evidence to support this. however, a small 2014 Source examining 26 persons indicated that
chia seeds did not promote weight reduction when compared to a placebo. More study is needed to discover whether chia seeds are particularly beneficial for maintaining a healthy weight.
Increase HDL Cholesterol:
A recent study discovered that chia seeds boosted high-density lipoprotein (HDL) cholesterol while decreasing low-density lipoprotein (LDL) cholesterol. HDL cholesterol is also referred to as “good” cholesterol, whilst LDL cholesterol is referred to as “bad” cholesterol. The scientists found that chia seeds had a protective effect on blood lipid balance and a neutral or favorable effect on other cardiovascular health indicators.
These data suggest that chia seeds may be a suitable addition to the diet of persons looking to reduce LDL cholesterol or increase HDL cholesterol. It is crucial to emphasize, however, that no one diet can cure excessive cholesterol.
Reduce Blood Sugar:
Chia seeds, as compared to flax seeds, reduced the pace at which the body released glucose, minimizing the blood sugar surge that occurs after ingesting carbs. This might be beneficial to persons with type 2 diabetes. however, there have been no studies that show chia seeds can aid with blood sugar management in those with the illness. The consumption of chia flour is consistently able to decrease blood pressure in hypertensive individuals.
Even in patients previously treated with medications in a manner similar to the patients not using medications. [5]
High in Omega-3 and Omega-6
The major constituents of chia seed are polyunsaturated fatty acids (PUFAs: α-linolenic (ALA, ω-3 fatty acid) and linoleic (LA, ω-6 fatty acid) acids). Chia seeds contain 39% oil (mass of dry seed), which consists up to 68% of ω-3 and 19% of ω-6 fatty acid. [6] Researchers are still learning about how PUFAs affect health, but a 2020 analysis of 86 clinical studies discovered that increased Omega-3 intakes may lessen the incidence of heart attacks
and the risk factors that accompany them. This might imply that chia seeds are a beneficial supplement to a heart-healthy diet.
References:
- B. Kulczyński, J. Kobus-Cisowska, M. Taczanowski, D. Kmiecik, and A. Gramza-Michałowska, “The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge.,” Nutrients, vol. 11, no. 6, May 2019.
- M. Knez Hrnčič, M. Ivanovski, D. Cör, and Ž. Knez, “Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application.,” Molecules, vol. 25, no. 1, Dec. 2019.
- R. Ullah et al., “Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review.,” J. Food Sci. Technol., vol. 53, no. 4, pp. 1750–1758, Apr. 2016.
- M. A. Reyes-Caudillo, E., Tecante, A., & Valdivia-Lopez, “Dietary fiber content and antioxidant activity of phenolic compounds present in Mexican chia (Salvia hispanica L.) seeds.,” Food Chem., vol. 107(2), pp. 656-663.
- L. T. Toscano, C. S. O. da Silva, L. T. Toscano, A. E. M. de Almeida, A. da C. Santos, and A. S. Silva, “Chia flour supplementation reduces blood pressure in hypertensive subjects.,” Plant Foods Hum. Nutr., Dec. 2014.
- D. A., “Advances in Chia Seed Research. Adv. Biotechnol. Microbiol,” 2018.
