The reason why chia seeds are considered a healthy food is that they have the highest amount of vitamins and minerals per gram compared to any other food. They contain fiber, a significant amount of omega-3 vegetable fats, and magnesium.
Studies show that chia seeds have a positive effect on blood lipid profile and help to better control hunger. What is the right way to take these seeds to get the health benefits?
What are chia seeds?
Chia seeds are grains of the chia plant (salvia hispanica or “Spanish sage”), an annual flower that reaches a height of up to 2 m. Homeland – Central America. Before the Spanish colonization, chia seeds, along with spirulina and corn, were a key staple in the Aztec diet.
For a long time, the benefits of chia were forgotten, as the plant was considered extinct. However, in the 1980s, it was discovered in the remote mountains of Paraguay. Today, chia seeds are popular not only in South America but also in Europe.
The beneficial properties of chia are confirmed by both scientific research and reviews. They are rich in calcium, iron, zinc, magnesium, manganese, and phosphorus. In addition, chia grains contain omega-3 vegetable fats and a type of soluble fiber that improves stomach function.
How to use chia seeds?
Chia seeds are most beneficial in the form of flour – since the grains are covered with a hard shell, in their usual form they are only partially digested. Practice shows that the easiest way to use chia in the preparation of vegetable and fruit smoothies is to beat them with a blender.
In addition, chia seeds are an extremely healthy ingredient for baking homemade whole-grain bread. Due to the high content of soluble fiber, ground grains add volume and a unique taste to the bread, lowering the glycemic index.
Chia seeds also have beneficial properties in the form of oil – it is high in vegetable omega-3 acids, as well as natural substances that prevent the oxidation of these acids. Chia oil is used in beauty products to help fight acne.
What are the benefits?
Studies show that daily use of chia seeds can help reduce micro-inflammation in the body. It affects the lowering of blood pressure and helps maintain normal cholesterol levels. We note other useful properties:
1. Contains many minerals
Chia seeds are an excellent source of magnesium and calcium important for metabolism. 100 g of chia contains 94% of the daily value of magnesium, 63% of the calcium value, and 59% of the iron value. Recall that magnesium restores the nervous system, and iron is useful for the circulatory system.
2. Reduces cholesterol levels
Due to the content of a rare type of soluble fiber, chia seeds can affect the level of cholesterol in the blood, reducing the amount of “bad” cholesterol. The role is also played by the fact that they contain powerful antioxidants that increase the level of absorption of omega-3.
3. Contains Omega-3s
Chia seeds are one of the leaders in plant omega-3 content. They are useful in combating micro-inflammation and speeding up muscle recovery in male athletes, as well as helping maintain optimal immune system function. The best form of taking chia in this case would be oil.
4. Source of essential amino acids
The protein profile of chia seeds is complete – they contain the essential amino acids lysine, methionine, and others important for metabolism. Also, the beneficial properties of chia lie in the presence of the amino acid tryptophan, which is necessary for the synthesis of serotonin.
5. Contains antioxidants
Chlorogenic acid and caffeic acid, which are part of the seeds, are strong natural antioxidants. Chia also contains flavonoids myricetin, quercetin, and kaempferol – they are useful for immune functions and increase the body’s ability to fight damaging factors of various natures.
6. Good for gut health
Chia seeds have probiotic properties – that is, they improve the condition of the intestinal microflora, acting as food for beneficial bacteria. In addition, chia is safe to weaken (for this they need to be taken at night in the amount of 2-3 tablespoons, washed down with water), while not having side effects and contraindications.
7. Reduces the feeling of hunger
Since chia seeds contain a lot of fiber, they quickly relieve hunger and provide a long-term feeling of satiety. You can keep a bag of chia seeds in your bag, washing down a handful of seeds with water as needed – an ancient Aztec technique.
8. Easy to grow at home
Chia seeds can be germinated at home – and faster than soybean shoots. Sprouted grains are eaten, serving as a source of chlorophyll. In turn, the chia plant, related to sage and mint, blooms beautifully and does not require special care – when planted in open ground, it bears fruit in a year.
Macronutrients
Chia seeds have a fairly high-calorie content – about 490 kcal per 100 g. However, despite a significant figure, in fact, only 10 g should be consumed per day. Below you will find detailed information on the full composition of macronutrients, vitamins, and minerals.
Chia seeds, composition, and macronutrients:
| Macronutrient | Content per 100g | Content per 10g |
| Calories | 486 kcal | 49 kcal |
| Carbohydrates | 42 g | 4.2 g |
| – of which fiber | 34 g | 3.4 g |
| Fats | 30.7 g | 3.1 g |
| – of which plant-based omega-3s | 17 g | 1.7 g |
| Protein | 16 g | 1.6 g |
Mineral and vitamin content:
| Content per 100g | Content per 10g | |
| Calcium | 63% | 6.3% |
| Iron | 59% | 6% |
| Magnesium | 94% | 9.4% |
| Manganese | 130% | 13% |
| Phosphorus | 123% | 12.3% |
| Zinc | 48% | 4.8% |
| Vitamin A | 7% | 0.7% |
| Vitamin B1 | 54% | 5.4% |
| Vitamin B2 | 14% | 1.4% |
| Vitamin B3 | 59% | 6% |
| Vitamin C | 2% | 0.2% |
| Vitamin E | 3% | 0.3% |
Chia seeds are the grains of the chia plant. Their benefits lie both in the positive effect on the digestion process and in the high content of various antioxidants (from omega-3 to flavonoids). In turn, chia seeds have no evidence of proven harm.