Chia seeds are produced by the desert herb Salvia hispanica, a member of the mint family. Salvia hispanica seed is marketed under a number of different names, which include "chia" and other trademarked terms. It is believed to have originated in Central America, where it was a staple of the ancient diet. Native Americans in the southwestern United States ate the seeds of a related plant, Salvia columbariae (gold chia).
Chia seeds have recently gained popularity as a high-quality source of omega 3. They also contain nutrients and minerals such as iron, calcium, magnesium, and zinc, and offer 10 grammes of dietary fibre per ounce (approximately 2 tablespoons).
According to new research, incorporating chia seeds into a healthy eating plan may enhance heart disease risk such as cholesterol, triglycerides, and blood pressure. However, there haven't been many research articles on the health benefits of eating chia seeds, and much of the available data is based on animal research or human studies with a limited group of participants.
BENEFITS OF CHIA SEEDS
Fiber-rich food
Fiber-rich foods can help avoid constipation and keep the digestive tract fit, but many Individuals do not consume enough of it.Chia seeds will help individuals satisfy their fibre requirements. Just under 10 grammes of fibre are provided by one serving of 28 grammes (g), or 2 1/2 tablespoons (tbsp). Adults should consume 25–30 g of fibre per day, and a dose of chia seeds can provide 30% of that.
Weight loss may be aided
Fiber may help individuals feel fuller for longer, in addition to assisting with digestive health. High fibre foods may be beneficial to people attempting to maintain a healthy weight.
However, there is no proof that chia seeds, in particular, can help people lose weight. Although a previous 2011 assessment concluded that there was insufficient evidence to support this, a small 2014 studyTrusted Source with 26 persons found that chia seeds did not enhance weight reduction when compared to a placebo.
More research is needed to evaluate if chia seeds are particularly beneficial for maintaining a healthy weight.
It's possible that it'll aid in the rise of HDL cholesterol.
Chia seeds increased the quantity of elevated lipoprotein (HDL) cholesterol and decreased the amount of low-density lipoprotein (LDL) cholesterol, according to a review of 10 clinical trials published in 2021. HDL cholesterol is also referred to as "good" cholesterol, whilst LDL cholesterol is referred to as "bad" cholesterol.
The researchers noted that chia seeds have a beneficial effect on blood lipid balance and a neutral or favourable effect on other cardiovascular health markers.
These findings suggest that chia seeds may be a good addition to anyone's diet who wants to lower LDL cholesterol and raise HDL cholesterol. It's crucial to remember, however, that no single item can cure excessive cholesterol.
Blood sugar increases may be reduced.
Chia seeds, compared to flax seeds, reduced the rate at which the body released glucose, lowering the blood sugar surge that occurs after consuming carbohydrates, according to a small 2017 studyTrusted Source comprising 15 participants.
This could be beneficial to persons with type 2 diabetes, but no studies have been done to show that chia seeds can assist manage blood sugar levels for those with the disease.
Omega-3 and Omega-6 fatty acids are abundant.
Chia seeds have 6.72 g of polyunsaturated fatty acids (PUFAs) per serving, making them a reliable source of PUFAs. Omega-3 and Omega-6 are included.
Although more research is needed to understand how PUFAs effect health, an analysis of 86 clinical studies published in 2020 indicated that higher Omega-3 intakes may lower the risk of heart attacks and other related risk factors. This could indicate that chia seeds are a beneficial supplement to a cardio diet.
The authors did point out, however, that the research was of low to medium quality. There have been no studies that show that eating chia seeds reduces the risk of heart disease.
Chia seeds have a high nutritional value
A 28 g (1 ounce) or 2 1/2 tbsp serving of chia seeds, according to the United States Department of Agriculture's (USDA)Trusted Source National Nutrient Database, contains:
Calories: 131 (kcal)
Fat content: 8.4 g
13.07 g of carbs
Fiber (11.2 g)
Protein content: 5.6 g
0 g sugar
Chia seeds also include the following nutrients:
calcium, zinc, iron, magnesium, phosphorous
Many other elements, including folate, vitamin A, and copper, are likewise in lower levels.
Cooking tips and Recipes
Chia seeds can be eaten raw by mixing them into a range of dishes such as cereal, yoghurt, smoothies, and salads.
Chia seeds can also be soaked in liquid, which transforms them into a gel-like material. As a result, they can be used to thicken sweets like chia seed pudding.
In a blender, combine the following ingredients to make strawberry chia seed pudding:
1–1.5 cup strawberries, frozen
chia seeds, 3 tbsp
1 tbsp maple syrup or coconut nectar
a generous teaspoon of salt
1 tblsp (tblsp) lemon juice
1.5 cup milk (dairy or non-dairy)
Keep it in the fridge the mixture for at least an hour before serving.
Risks
Chia seeds are commonly considered safe to eat. A chia seed sensitivity exists in certain people, however it is uncommon.
According to a report published in 2019,
Chia seeds contain structural similarities to other foods that people may be allergic to, such like sesame seeds and hazelnuts, according to Trusted Source. This may cause cross-sensitization in some people. However, it is unknown how many people will be affected.
Anyone who develops new symptoms after ingesting chia seeds should discontinue consumption and consult a physician.