Taking a Closer Look at Chia Seeds

One of the main reasons chia seeds come with a wide range of health benefits is because they are rich in Omega-3, dietary fiber, Omega-6, copper, zinc, calcium, phosphorous, and potassium, among others. The seeds can be prepared easily and used in various dishes, without altering the taste or flavor of the underlying food base. It also contains essential fatty acids and vitamins A, B, D, and E, while being rich in antioxidants as well.

Chia seeds are a nutrient-dense super food, long known for their ability to increase endurance and strength. They had been tagged as a runner’s food since the time of the Mayans, and come loaded with a wide range of health benefits, from inducing weight loss, to increasing endurance ability, and even helping to fight off diabetes.

Nutrition Value –

Chia seeds being rich in fiber, proteins, vitamins, minerals and omega-3 fats has made it a very popular seed for those looking to maintain a healthy body. 28 grams of chia seeds would contain the below nutrients:

Fat - 8.6 grams

Caloric content -140

Zinc - 1mg

Carbohydrates - 12.5 grams

Copper – 0.1mg

Proteins – 4.5 grams

Fiber – 10.5 grams

Calcium – 178mg

Manganese – 0.6mg

Potassium – 45mg

Phosphorous – 266mg

Apart from the above nutrients, it also contains the two essential fatty acids called linoleic acid and alpha-linolenic. It contains various minerals such as iodine, niacin, manganese, iron, Sulphur, magnesium and thiamin. It contains Vitamins A, D, B and E. Chia seeds are also considered to be a rich source of antioxidants.

Main 11 Benefits of Chia Seeds

• Skin and aging: Since chia seeds have a higher phenolic concentration and are extremely rich in antioxidants, they are quite effective in eliminating free radicals and repairing damage to the skin and underlying derma. While studies have already indicated this, the seeds are also known to strengthen the nails as well as the hair, and can also help prevent premature hair loss. Moreover, chia seeds are known to revitalize the skin, giving it a healthy glow and preventing premature aging.

• Digestion: Chia seeds are abnormally rich in dietary fiber, so much so that even a small portion of these seeds can have an immediate effect on one’s digestion. The fiber aids in digestion and helps prevent constipation. Moreover, these seeds are also known to increase probiotics in the gut, further enabling faster and more effective digestion. Being rich in dietary fiber, the seeds also aid in the removal of unwanted toxins from the system while pushing the body to absorb nutrients more effectively.

• Heart: Chia seeds are also known to reduce inflammation while regulating cholesterol and blood pressure. These seeds are quite effective at reversing inflammation and reducing and regulating both high cholesterol levels and blood pressure levels. As such, a regular diet of chia seeds can help prevent heart attacks and other associated health conditions. Chia seeds are also rich in essential, or “good,” fats and thus are quite effective in lowering high cholesterol levels.

• Diabetes: Chia seeds are rich in both dietary fiber and alpha linolenic acid, and as such, they are rather effective in regulating diabetes and even help reduce insulin resistance. In short, these seeds help eliminate diabetes and, while additional studies are being undertaken to study this claim, the results so far point to these seeds not only helping to regulate, but also to reverse diabetes.

• Increased metabolism: Consuming chia seeds regularly can increase one’s metabolism while helping to burn off the adipose (belly fat) and give one that trim and neat look. The seeds pack more nutrients per serving and are very effective in increasing endurance levels than any other energy drink. And, unlike energy drinks, a solution made of chia seeds contains less sugar while providing increased endurance power, energy, and an increased metabolism.

• Bones: Chia seeds happen to be rich in both calcium and boron, both of which are essential for the bones. Boron actually helps metabolize calcium and other minerals like manganese, magnesium, and phosphorous for facilitating healthy bone development. A regular diet of chia seeds should help make the bones flexible, strong, and less prone to bone-related diseases like arthritis, osteoporosis, and others.

• Build muscle, lose weight: Chia seeds are known for their ability to increase metabolism while helping to reduce body fat, and they come packed with proteins essential for body development and growth. Chia seeds help eliminate fatty acids and, since they are rich in zinc, they help increase leptin levels in the body, which in turn helps regulate one’s appetite. In other words, chia seeds can control one’s appetite more effectively and allow more control over one’s hunger pangs. With chia seeds, you can increase your endurance levels, regulate your blood sugar, work out more effectively, and even increase your muscle tone with more efficient nutrient absorption. And, since chia seeds can absorb about ten times their weight in water, they are quite effective in increasing hydration and lowering appetite, along with increasing one’s metabolic rate, which should aid weight loss.

• Breast and cervical cancer: Since chia seeds are rich in Omega-3, and especially in alpha linolenic acids, they are known to inhibit the growth of cancer cells. Although more research is being conducted to study this, chia seeds have also been known to kill cancer cells.

• Teeth: Since chia seeds are packed with zinc, along with other vitamins, they are quite good for one’s teeth and help prevent plaque from calcifying on them. With a regular diet of chia seeds, you can prevent calcification of plaque on your teeth while increasing you overall dental health. Chia seeds can also inhibit bacterial growth in the mouth, and this in turn will help prevent tooth decay.

• Pregnancy - Chia seeds has also proven to be beneficial if taken during pregnancy period. During the pregnancy phase, the body is depleted of essential nutrients and thus intake of chia seeds can help the body to replace the nutrients which have been lost and also provide a good source of energy. These seeds can be very well incorporated in the daily diet routine and it has found it beneficial both for the mother and the child as well. Since chia seeds are a rich source of omega-3, it helps in the development of the baby’s brain. However, omega-3 can also be found in nuts but their shelf life is short and they turn rancid. When it comes to chai seeds, they are so rich in antioxidants that it can be stored for a period of four years without leading to any detoriation. During the first three months of pregnancy, the body needs adequate amount of calcium for the proper skeletal development. Chia seeds contains more than five times the amount of calcium than milk. Also chia seeds contain another mineral called as boron which is very much helpful for the health of the bones.

• Side effects: Chia seeds come with little-to-no side effects, and although some have pointed out a higher incidence of prostate cancer among those who consume chia regularly, various studies have indicated the opposite–that is, chia seeds actually inhibit the growth of cancer cells. These seeds come with no side effects, but you would be advised to consume them in moderation when eating chia seeds for the first time.