CHIA SEEDS 101: NUTRITION & HEALTH BENEFITS

Did you know that although chia seeds were virtually unheard of about 20 years ago, they were the staple food of the ancient Mayans and Aztecs? Cultivated in 3500 BC as a food crop, the ancient tribes believed that these tiny seeds gave them power and stamina. Well, they were right!

Today, chia seeds are extremely popular in the health and wellness circles for their remarkable nutritional profile and the numerous health benefits they offer. Chia seeds are obtained from the Salvia hispanica plant and are native to Mexico and Guatemala.

Not only are these tiny nutrition bombs healthy, but they are extremely delicious too. These versatile seeds can be added to your diet in various ways.

So, if you want to know how to boost your diet, then read our guide to know everything about how to consume chia seeds, their benefits, and their side effects.

Chia seeds nutrition

It is easy to be fooled by the tiny size of chia seeds. However, they are jam-packed with nutrients. According to the USDA, a serving (1 ounce, 28 grams or 2.5 tablespoons) of chia seeds contains:

• 138 calories

• 11.9 grams carbohydrates

• 8.7 grams fat

• 4.68 grams protein

• 9.75 grams fibre

They also contain calcium, iron, zinc, magnesium, phosphorus, potassium, copper, and other nutrients. Chia seeds have a very high content of omega-3 fatty acids.

Health benefits of chia seeds

Touted as a superfood, chia seeds offer numerous health benefits such as the following:

• They are rich in omega-3 and omega-6 fatty acids. Studies show that omega-3 fatty acids can help to reduce the risk of heart attacks and heart attack-causing factors.

• They can also help to regulate blood sugar levels. Studies show that chia seeds can help to reduce insulin resistance and high blood sugar levels, which otherwise increase the risk for type-II diabetes, heart disease, and metabolic syndrome. Chia seeds, when added to bread, help reduce the blood sugar spike response.

• Studies demonstrate that chia seeds and chia flour can help reduce abnormally high levels of blood pressure in people suffering from hypertension.

• The high fibre content in chia seeds can help improve digestive health and can reduce the risk of many chronic diseases. Chia seeds also increase the volume of food in the gut, thus increasing the feeling of satiety and reducing food intake.

• Chia seeds can help to increase the “good” high-density lipoprotein (HDL) and reduce the “bad” low-density lipoprotein (LDL). Therefore, it maintains proper cholesterol levels in the blood, thus improving cardiovascular health.

Are there any side effects of eating chia seeds?

In general chia seeds are safe to consume; however, the intake of chia seeds may be associated with some side effects, including the following:

• Some people may be allergic to chia seeds. This may be because chia seeds are structurally similar to other nuts and seeds, such as hazelnuts and sesame seeds, that people may be allergic to. This may result in cross-reactivity.

• Chia seeds may cause digestive problems. To avoid this, one must drink plenty of water when consuming them.

• Chia seeds contain phytic acid, a plant compound that may inhibit the absorption of minerals like zinc and iron from the food.

• Large amounts of omega-3 fatty acids in the chia seeds may cause blood thinning and interact with blood thinning medications.

If a person experiences any allergy-like symptoms after eating chia seeds or is on any blood-thinning medications, then it is advisable that they should consult a doctor before including chia seeds in the diet.

How to include chia seeds in your diet

Chia seeds have a slightly nutty flavour and make a great addition to any diet. And, if you’re wondering how to eat chia seeds for weight loss, then it's quite easy. You can add them to several foods, such as yoghurt, cereal, salads, and smoothies.

When soaked, chia seeds become jelly-like, which can be used to thicken desserts. You can also use chia seeds instead of eggs in baked foods, such as cookies, muffins, etc.

Summary

To conclude, chia seeds are a wonderful source of nutrition and can help to enhance your health and well-being. Adding these tiny dynamos to your diet can improve your health immensely.

If you’re keen on boosting your omega-3 levels and want to add chia seeds or other supplements to your diet, do check out the Wellness Forever's range.