Contents
Seeds of chia – one of the most popular and demanded products, the benefits of which are unconditionally recognized by the entire world health community. They are quickly digested (provided they are properly prepared for use) and are a versatile ingredient in many dishes.
Scientific research confirms that people who regularly consume chia seeds have much better health on all counts. Let’s talk about some of the most important benefits of this product in more detail.
General benefits
1. Ensuring the well-functioning of the digestive system.
Chia seeds are high in fiber. Just one serving of chia seeds, according to the American Dietetic Association, provides the body’s daily need for fiber.
Fiber is vital for us as it plays an important role in balancing insulin levels. According to the National Institutes of Health, chia and flax seeds are the best natural blood sugar stabilizers due to their high fiber and healthy fat content.
For the same reason, chia seeds are so beneficial for the intestines, helping to empty it regularly and providing healthy stools. The abundance of fiber in chia seeds helps you feel full for a long time, as it absorbs large amounts of water and instantly swells in the stomach.
This contributes to a decrease in appetite and leads to the loss of extra pounds. Chia seeds also create gelatin-like substances in the stomach that contain soluble fiber. They also work as prebiotics, allowing probiotics to grow in the intestines.
2. Ensuring heart health.
The ability of chia seeds to prevent inflammation, control cholesterol levels and lower blood pressure makes chia seeds good for the heart. In addition, for people who do not forget to add this product to their daily diet, the likelihood of developing atherosclerosis is minimized.
According to research data, experiments conducted with the participation of humans and animals demonstrate the effective effect of chia seeds in the prevention of coronary heart disease, heart attack, hormonal and endocrine disorders, hyperlipidemia, arterial hypertension, stroke, and vasodilation.
The high content of linoleic acid in this wonderful product allows the body to fully absorb the fat-soluble vitamins A, D, E, K. Despite their miniature size, chia seeds contain a lot of omega-3 fatty acid – more than, for example, salmon.
Omega-3 acids are necessary for the human body to protect the heart, they work to lower blood pressure, lower the level of “bad” cholesterol and inflammation. These factors place a significant strain on the blood vessels, which causes heart disease, but with regular consumption of chia seeds, you provide effective protection for the heart muscle.
3. Help in the treatment of diabetes.
Chia seeds are a valuable source of alpha-linoleic acid (ALA) and fiber. In their research, scientists from the National University of Del Litoral (Argentina) determined how chia seeds affect the prevention of metabolic disorders such as dyslipidemia and insulin resistance, which are two major factors in the development of diabetes mellitus.
The first study looked at healthy rats on a three-week diet rich in sucrose, with chia seeds as the main source of fat. In the second study, healthy rats were fed sucrose for a quarter, resulting in dyslipidemia and insulin resistance. After three months, they were brought back to the sucrose and chia seed diet again. The results were impressive. In the first case, chia seeds completely excluded the development of dyslipidemia and resistance.
The animals’ blood sugar remained unchanged despite the diet high in sugar. According to the results of the second examination, after the sick rats were again fed sucrose and chia seeds after a three-month “sugar” diet, they completely got rid of the ailments. Thus, chia seeds have been used to stop the development and eliminate diabetes, which adds another huge plus to the list of benefits of this product.
4. Increase energy and speed up metabolism.
Research published in the Journal of Strength and Conditioning has shown that eating chia seeds improves exercise performance in workouts that last up to 90 minutes, just like the Gatorade sports drink (an isotonic drink manufactured by PepsiCo). But it should be noted that the seeds are completely free of harmful sugar, which is abundant in this sports nutrition.
In the study, the first half of the athletes-participants consumed Gatorade, while the second half reduced the amount of this drink, replacing it partially with chia seeds. This did not affect the effectiveness of training for the worse, but the second group definitely received less sugar. Eating just one serving of seeds a day speeds up metabolism and acts as an effective fat burner. Adding chia seeds to your daily diet can reduce visceral adipose tissue, a major culprit in slow metabolism and obesity.
5. Strengthening bones.
100 grams of chia seeds is more than half the daily requirement of the calcium that our body needs. And this element, as you know, is responsible for the health of the musculoskeletal system, it preserves the strength and mass of bone tissue. The boron contained in this product is responsible for the absorption of calcium, magnesium, manganese and phosphorus.
6. Increase in muscle mass and decrease in weight.
Chia seeds are the richest vegetable source of protein. This is an important reason to start eating them for anyone working on gaining muscle mass, burning fat, and regulating blood sugar. In addition to protein, chia contains many basic elements and minerals: calcium, phosphorus, magnesium, manganese, copper, zinc, iron, niacin (nicotinic acid). They restore nutrients lost during physical exertion.
Another characteristic that confirms the uniqueness of chia seeds is their ability to absorb ten times their own weight in water. It prolongs hydration, helps improve nutrient absorption, slows down digestion, and provides long-term satiety by reducing sugar cravings.
The zinc in chia seeds increases leptin, a hormone that regulates appetite. A lack of zinc causes a lack of leptin, which leads to obesity. So chia seeds are the perfect product for those looking to regain their shape.
7. Health of teeth and mouth.
Chia seeds contain significant amounts of calcium, phosphorus, vitamin A and zinc, which makes them an indispensable product for the teeth and mouth. Calcium is a building material for teeth, it ensures their strength and health, zinc prevents the appearance of tartar and plaque, has an antibacterial effect and prevents bad breath, vitamin A and phosphorus are also equally important for oral health.
8. Prevention of constipation.
The high amount of fiber in chia seeds results in a gel-like formation of insoluble fibers when they react with water. This facilitates the process of bowel movement, thereby preventing constipation. In addition, fiber, as already mentioned, significantly improves digestion.
9. Reducing cholesterol levels.
This is where the omega-3 fatty acids come into play again. They are the main helpers in lowering blood cholesterol levels and preventing the development of coronary heart disease. Experts believe that adding chia seeds to your daily diet can help control the amount of “bad” cholesterol.
10. Improved mood.
Chia seeds are a super mood booster. This is due to Omega-3 acids, which synthesize hormones that are responsible for well-being, reduce stress levels and help cope with depression.
11. A treasure trove of antioxidants.
Everyone knows how important antioxidants are to humans, and chia seeds are abundant in them. Antioxidants have a beneficial effect on both cells and skin, preventing premature aging. In addition, the high level of these substances allows the seeds to be stored for much longer than other similar products.
12. Treatment of dyslipidemia.
Dyslipidemia is a violation of lipid metabolism in the body, due to which the level of cholesterol in the blood increases, the walls of blood vessels thicken and their lumen narrows. Chia seeds, through alpha-linoleic acid, have a tremendous effect on this process, returning lipid metabolism to normal. This is scientifically confirmed by studying the condition of rats suffering from dyslipidemia. Another undeniable benefit of chia is the increase in HDL (the so-called “good” cholesterol).
13. Help with diverticulosis.
Diverticulosis is characterized by the formation of small saccular protrusions (diverticulums) in the intestine, and without signs of inflammation. Its occurrence is facilitated by a reduction in the diet of plant foods and the predominance of meat, flour products, which leads to a lack of fiber and frequent constipation. Chia seeds, thanks to their plant origin and omega-3 acids, help prevent diverticulum, and the high fiber content ensures the soonest elimination of the disease by absorbing water in the colon and making it easier to defecate.
14. An analogue of eggs – an animal source of protein.
Everyone needs a regular supply of protein, and eggs are one of the main sources of it. If you are not one of the fans of this product, feel free to use chia seeds as a substitute. The main thing is to prepare them correctly. The process is extremely simple: grind a tablespoon of seeds, mix with three tablespoons of water and leave for five minutes. After that, take the resulting sticky mixture by analogy with a raw egg. You can add it to any meal and get high quality protein.
15. Anti-inflammatory action.
Omega-3 fatty acids, fiber and protein have anti-inflammatory effects, including in the treatment of arthritis.
16. Gluten free.
Gluten is a complex protein found in cereals. There is a certain group of people with gluten intolerance. Chia seeds are ideal for them. They are not gluten-containing products, therefore they are indispensable in gluten-free baked goods. Chia seeds are especially beneficial for people with celiac disease, a disease caused by gluten intolerance. They tend to get less calcium and fiber than the body needs, and chia seeds are extremely rich in these elements, which helps to make up for these deficiencies.
17. Better sleep.
Chia seeds contain tryptophan, an amino acid for good mood. Tryptophan is responsible for the production of two essential hormones, serotonin and melatonin, which, when not released, can lead to sleep disturbances. Taking chia seeds replenishes the body’s tryptophan stores and makes you sleep healthy and fulfilling.
18. Tissue regeneration.
Chia seeds promote tissue regeneration after musculoskeletal injuries. It is recommended to use them during the rehabilitation and recovery period. The seeds have the same effect on the body of a woman who has recently given birth. They contribute to the rapid recovery of the body after childbirth.
Benefits for women
19. Fighting breast and cervical cancer.
In 2013, it was discovered that alpha lipoic acid blocks the growth of cancer cells in both breast and cervical cancer without harming healthy cells. And chia seeds are rich in this acid, which belongs to the class of omega-3 fatty acids. Thus, chia seeds are a valuable anti-cancer product, and when consumed, you get powerful prevention of dangerous cancer diseases.
20. Facilitation of the onset of menstruation.
When chia seeds are consumed, the body gets tired less, there are no mood swings (thanks to magnesium), the synthesis of sex hormones increases (thanks to manganese), blood loss is restored (thanks to copper and iron), the menstrual cycle is leveled, painful sensations disappear.
21. Alignment of hormonal levels.
Due to its ability to balance hormones, chia seeds will be useful when planning conception, as well as after menopause.
Benefits for pregnant women
Tiny chia seeds can easily replenish essential nutrients for a pregnant woman’s health and full embryo development. Chia seeds slow down the process of converting sugar and carbohydrates into energy. Combined with a high protein content, this results in a long-lasting energy boost.
22. Source of Omega-3 fatty acids.
These acids are essential for the development of the child’s brain. Most people prefer fish (such as salmon) or fish oil to meet their body’s omega-3 needs. However, at the present time there is a high probability that mercury is present in fish, so pregnant women are wary of fish products.
Chia seeds are a full-fledged vegetable analogue of fish, because they contain an excess of Omega-3 acids. Moreover, unlike other seeds or nuts with a high fat content, chia have a long shelf life (up to four years). This is possible due to the huge amount of antioxidants in their composition.
23. Replenishment of nutrient reserves.
The baby, developing, borrows nutrients, vitamins, microelements from the mother’s body. That is why it is so important for a woman to constantly replenish their supply, because this is the key to the full development of the child and the health of the mother. In this case, chia seeds are an excellent food supplement that saturates the body with all useful substances. During the last trimester of pregnancy, your baby needs enough calcium for proper skeletal development.
Chia contains almost five times more of this element than milk. The seeds also contain boron, which is an equally important mineral for bone health. Iron is required for the development of red blood cells, which carry oxygen throughout the body. During pregnancy, special attention should be paid to foods high in iron, which will be beneficial for the hematopoietic processes in the body of the mother and child.
24. Slow down the absorption of sugar.
High blood sugar levels provoke the risk of pregnancy with complications: high birth weight, preeclampsia, and others. Chia seeds form a gelatin-like substance in the stomach that keeps blood sugar levels stable.
Skin Benefits
25. Prevention of premature skin aging.
Mexican scientists have found that the concentration of naturally occurring phenolic compounds – antioxidants – in chia seeds is twice as high as in any other food product. The antioxidant activity of the seeds easily suppresses up to 70% of active free radicals.
Antioxidants ensure high-quality work of the body aimed at restoring the skin, prevent aging and damage. Regular intake of chia seeds protects the skin from the inside from inflammation and destruction by free radicals, which keeps it fresh and youthful for longer.
Hair Benefits
26. Restoration of hair vitality and shine.
With regular use of chia seeds, hair texture damaged by a hairdryer, varnish (and other means) is restored, its growth is enhanced and hair loss is prevented. When applied topically, chia seed oil will make your hair more hydrated and shiny. Chia’s beneficial effects on hair are due to its high levels of antioxidants and high levels of fatty acids.
Benefits for men
27. Improvement of the endocrine system.
Improved functioning of the endocrine system affects the work of the male genital organs, reduces the risk of various problems associated with erectile dysfunction, prostate adenoma, and all kinds of pathologies of the genitourinary system. Regular consumption of chia seeds prevents prostate cancer.
28. Male reproductive health.
When planning a baby, chia seeds will be very helpful as they improve sperm quality and sperm motility.
29. Useful when playing sports.
Chia seeds contain a lot of potassium, which prevents muscle cramps and normalizes blood pressure. Chia also helps build muscle and serves as a protein analog.
Harm and contraindications
1. Indigestion.
When consuming seeds in large quantities, discomfort in the stomach may occur. This is due to the high fiber content, so chia seeds, like any food, should be consumed in moderation and remember to drink plenty of water. In addition, the following gastrointestinal problems are possible: constipation, hard stools, bloating, flatulence, diarrhea.
2. Blood thinning.
Chia seeds can thin the blood, so they should not be consumed if you are already taking any medication with similar effects. For the same reason, refrain from using them if you have recently had surgery.
3. The occurrence of an allergic reaction.
Given the high content of proteins in the product, allergic reactions are possible (in case there is an allergy to proteins). There is also a risk of choking on chia seeds if you eat them without prior preparation (soaking). This is due to the high absorptive capacity of dry or unmoistened seeds, which can absorb water in quantities that are tens of times their own weight. In this case, the sticky mass will instantly expand and get stuck in the esophagus.
4. Interaction with medicines.
You need to start eating chia seeds with small dosages. If no, even the most insignificant negative consequences follow, you can increase the dosage to 1-2 tbsp. l. per day. Do not consume seeds at the same time as laxatives. It is also prohibited to consume chia with aspirin and anticoagulants.
5. Do not use for dental treatment.
Chia seeds have a tough shell that can get stuck between your teeth if chewed. This will compromise oral hygiene and lead to the development or aggravation of tooth decay.
Chemical composition of the product
Chia seeds nutritional value (100 g) and percentage of daily value:
- The nutritional value
- Vitamins
- Macronutrients
- Trace Elements
- calories 486 kcal – 34,13%;
- proteins 16,5 g – 20,12%;
- fats 30,7 g – 47,23%;
- carbohydrates 42,1 g – 32,89%;
- dietary fiber 34,4 g – 172%;
- water 5,8 g – 0,23%.
- And 540 mcg – 59,4%;
- S 1,6 mg – 1,8%;
- E 0,5 mg – 3,3%;
- V1 0,62 mg – 41,3%;
- V2 0,17 mg – 9,4%;
- PP 8,83 mg – 44,15%.
- potassium 407 mg – 16,3%;
- calcium 631 mg – 63,1%;
- magnesium 335 mg – 83,8%;
- sodium 16 mg – 3,1%;
- phosphorus 860 mg – 107,5%.
- iron 7,72 mg – 42,9%;
- manganese 2,72 mg – 136,2%;
- copper 0,92 μg – 0,1%;
- selenium 55,2 μg – 100,4%;
- zinc 4,58 mg – 38,2%.
conclusions
By following all the recommendations for the selection and consumption of chia seeds, you will receive guaranteed benefits for your health: beautiful, toned skin, a digestive system that works like a clock, prevention of diabetes, heart and cancer diseases, increased mood and energy, good metabolism, strong bones and muscles, loss extra pounds and much more.
Useful Properties
- Ensuring the well-functioning of the digestive system.
- Keeping your heart healthy.
- Help in the treatment of diabetes.
- Increase energy and speed up metabolism.
- Strengthening bones.
- Increase in muscle mass and decrease in weight.
- Dental and oral health.
- Prevention of constipation.
- Reducing cholesterol levels.
- Mood improvement.
- A treasure trove of antioxidants.
- Treatment of dyslipidemia.
- Help with diverticulosis.
- An analogue of eggs – an animal source of protein.
- Anti-inflammatory action.
- Gluten free.
- Better sleep.
- Regeneration of tissues.
- Good for both men and women.
- Helpful during pregnancy.
- Good for skin and hair.
Harmful properties
- Digestive upset.
- Blood thinning.
- The occurrence of an allergic reaction.
- Interaction with medicines.
- Do not use for dental treatment.
Sources of Research
The main studies on the benefits and dangers of chia seeds have been carried out by foreign doctors and scientists. Below you can get acquainted with the primary sources of research on the basis of which this article was written:
Sources of Research
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Additional Helpful Information About Chia Seeds
How to use
There is a lot of controversy over the health benefits of chia seeds. Do I need to soak them before eating? Or is it more useful to germinate? If you are determined to include chia in your diet, do it gradually. The recommended daily allowance for seeds is one to two tablespoons. Be sure to increase the amount of water you consume. Give your body time to get used to the regular intake of fiber and gradually increase the dosage over time.
1. Use unprocessed.
Unlike flax seeds, chia seeds are consumed without prior preparation. They can be eaten whole, and this will in no way prevent the body from obtaining the nutrients hidden in them after a certain time (it will just happen much faster in the prepared form).
Chia seeds are a great addition to cereals, salads, dairy products, and are healthy and natural thickeners for soups and purees. Chia seeds have a mild, nutty flavor and are a great addition to many dishes as a side dish.
2. Soaking.
Soaking the chia seeds in the liquid for a certain amount of time will have its benefits. Firstly, the seeds will be absorbed much better, and secondly, access to the nutrients contained within the seeds will become much easier. We are sure you are striving to get the most out of the food you eat, so whenever possible, try to soak the seeds before adding to any meals.
It’s very simple: mix seeds with water in a ratio of 1:10, that is, about 1,5 tbsp. l. seeds in a glass of water. If you want to get the mixture in the form of a gel, then wait from half an hour to two hours. Remember that chia seeds absorb 10 to 12 times their weight in water. If you decide to consume them without first soaking, be sure to increase the amount of water you drink, otherwise you will become dehydrated.
3. Grinding.
You can grind the seeds in a coffee grinder or grind them in a mortar, thus breaking their hard shell and providing easy access to nutrients. This preconditioning option is also suitable if you decide to try chia seeds as a base for gluten-free baked goods.
When crushed, valuable Omega-3 fatty acids will not go anywhere, but for their best preservation, place the resulting flour in a tightly sealed container and store in the refrigerator or freezer.
How to choose
- Ripe, ready-to-eat chia seeds are black, white, gray, or creamy in color.
- Any other color means that the product is not ripe.
- Be sure to pay attention if they suddenly try to sell you brown seeds. This is a sign that the seeds did not have enough light and water during the ripening period, or they were hit by some kind of climatic phenomenon.
- When buying chia seeds, be guided only by trusted brands.
- Seed color should be uneven, interspersed and marbled.
- They are small in size, round in shape.
- The taste is insipid, vaguely reminiscent of the taste of a walnut.
- Chia seeds are odorless. Sometimes a light aroma of grain or flour can be felt.
- Any seller must have documents confirming the quality of the seeds.
How to store
- After purchasing the seeds, they should be poured into an airtight jar.
- Any contact with the seeds of liquid (or high humidity) will lead to their swelling.
- The storage temperature should not exceed 25 degrees.
- Chia oils become rancid when exposed to sunlight. Therefore, chia should be stored in a dark place.
- The shelf life is from six months to several years.
History of occurrence
The Mayan tribes, Incas and Aztecs were already aware of the beneficial properties of chia seeds. The homeland of chia seeds is Mexico, where they were once even used as currency, and are still valued for their medicinal properties and nutritional value. The Aztecs knew that chia seeds are a storehouse of nutrients that give the body a powerful boost of energy. Aztec warriors were convinced that just one teaspoon of these seeds could significantly increase their stamina by twenty-four hours.
“Chia” from the Mayan language translates as “strength”, and chia seeds were considered “food for runners”, and this name stuck with them for a reason: runners and warriors used them when they had to fight or travel long distances. Chia seeds disappeared with the Aztec Empire, with the arrival of the Spanish conquistadors in Mexico in 1519.
All crops were destroyed. However, in the late 80s, chia seeds were rediscovered in the mountainous and inaccessible regions of Mexico and Guatemala. Breeding work began in 1991. So chia seeds again got into the human diet. In 1994, chia began to be planted in Colombia, and in 1997 – in Peru and Bolivia.
How and where is it grown
Chia grows at altitudes from 1800 to 2600 meters above sea level. The plant is currently cultivated in many countries in South America, as well as in Australia. Chia is an annual herb that grows up to 1 m in height. Chia is harvested every year. Rare authentic chia varieties are grown in Mexico. Their plantations are located in the highlands. They are cultivated in the same way as in ancient times. Mexicans do not use machinery or artificial fertilizers.
All work is done manually, including weed removal. In Guatemala and Nicaragua, the cultivation conditions are the same. The plantations are located at an altitude of 1500 meters above sea level. In Peru, chia is grown in the Andes at 2600 meters above sea level.
The local communities are engaged in sowing. The product is obtained with absolute natural purity. After all, the communities do not use chemicals, and the ecology of the mountains excludes the ingress of caustic metals and dangerous impurities into the soil. Chia seeds are not grown in our country.
Interesting Facts
- The diets known to us from the time of the Aztecs fully meet the requirements of the WHO.
- Recently, chia seeds have gained popularity among vegetarians in the United States.
- In 2005, the EU recognized chia as a promising food product.
- After the destruction of chia crops by the conquistadors, people did not know about their existence for 500 years.
- Chia seeds are currently the trendiest superfood.
- They can be purchased online.
- The average price is 200-300 rubles per 100 grams of the product.