10 Chia Seeds Benefits That You Must Know

Date
June
22
2022
Compiled By Otella Ritzy
Medically Reviewed By M Lieberman, [MD] FACT CHECKED

Chia is a Mayan word that signifies strength. They are known to provide a variety of health benefits. Chia seeds are high in omega-3 fatty acids. They are also high in fiber and antioxidants.

These seeds are thought to be runner’s food as they were once consumed by warriors and runners as a source of endurance and strength.

Chia seeds are quite versatile and could be utilized in a variety of cuisines. Chia pudding makes use of the gel consistency of chia seeds by mixing them with water. Chia seeds are a high-quality[1] source of omega-3 acids which have recently gained prominence.

Chia seeds also have 8 grams (approximately 1.5 tablespoons) of dietary fiber in every ounce, as well as minerals and protein, such as calcium, iron, zinc, and magnesium.

According to a new study, having chia seeds in your diet might help you lose weight while also lowering cardiovascular risk factors, such as blood pressure, cholesterol, and triglycerides.

There are, however, only a few published studies on the effects of chia seeds on skin and hair. Chia seeds are high in nutrients that are beneficial to both the mind and the body.

Consuming chia seeds regularly might provide a variety of well-being and health benefits. In this article, we will be looking at 10 benefits associated with chia seeds.

10 Benefits Of Chia Seeds

Here are 10 benefits of chia seeds that you must know:

  1. High Levels Of Antioxidants

    Chia seeds are a very good source of antioxidants.

    Antioxidants promote the health of people by neutralization of the reactive molecules, which are termed free radicals.

    Free radicals might harm compounds of cells if they get accumulated in the body, according to research.

    Free radicals often contribute to diseases like cancer and aging.

    Caffeic acid, chlorogenic acid, myricetin, kaempferol, and quercetin are some antioxidants that are found[2] in chia seeds.

    For example, caffeic acid has anti-inflammatory characteristics, while chlorogenic acid might help decrease blood pressure.

    Chia seeds might have liver and heart-protective characteristics. They also have anti-cancer properties.

  2. Chia Is Anti-Inflammatory

    Because of their Omega-6 to Omega-3 fatty acid ratio, chia seeds appear to reduce[1] inflammation in the body.

    Chia seeds have thrice as many Omega-6 to Omega-3 oils in their seeds.

    The Omega-3 to Omega-6 ratio in modern eating habits could be as high as 30:1, which is two hundred times higher than the 1:6 ratio advised in Ayurvedic medicine for an anti-inflammatory diet.

    High amounts of dietary Omega-3 fatty acids correlate with elevated levels of inflammatory markers found in blood tests, according to health care principles.

    This has also been proven by a rising number of clinical studies exploring the effect of intake of varied ratios of fatty acids.

  3. Reduces Risk Of Heart Disease

    Consumption of chia seeds that are abundant in omega-3 acids and fiber, could lower your risk of having heart disease.

    Chia seeds could help with heart health in general, but further research is needed.

    Soluble fibers like those contained in chia seeds might aid in the reduction of LDL and total cholesterol levels in the blood.

    Therefore, your risk of having heart disease might be reduced.

    Studies show that ALA, which is an omega-3 acid, is found in chia seeds. It has been associated with a lower risk[3] of heart disease.

    Nevertheless, studies on the connection between heart health and chia seeds have found mixed results.

    Chia seeds are often found in animal tests to reduce certain risk factors which might lead to heart diseases, such as high oxidative stress and excessive triglyceride.

    In several human types of research, chia seed supplements lowered blood pressure in persons having higher blood pressure, or hypertension.

  4. High In Fiber

    Chia seeds are a high-fiber food[2]. Fiber-rich food aids in the regulation of insulin levels in the body.

    A fiber-rich diet lowers[4] cholesterol levels, promotes regular bowel movements and reduces inflammation in the body.

    Ten grams of fiber are found in only two tablespoons of chia seeds.

    One of the most important advantages of chia seeds is that they could quickly make you feel full as they absorb a lot of water and expand in the stomach.

    Therefore, they aid in appetite suppression, which results in weight loss.

    Chia seeds might be used as a natural blood sugar management supplement.

  5. Reduction In Sugar Levels

    As a result of their high fiber and different beneficial nutritional elements, chia seeds could aid with sugar management.

    High sugar levels could be a problem for diabetics.

    Fasting sugar levels that are consistently high are linked to a high risk of several problems like heart disease, according to research.

    Chia seeds are found to improve insulin sensitivity[5], as shown in animal experiments, which is quite promising.

    This might assist to keep sugar levels in control after having a meal. Human research is limited.

    Though, some studies have shown encouraging results.

    Research from 2013 back to 2010 reveals that having meals consisting of chia seeds might help people minimize their after-meal sugar rise when compared to having meals without consisting of chia seeds.

    More research is required, however, to discover more about the connection between blood sugar management and these healthy chia seeds.

  6. Encourage Bone Health

    It is critical to keep our bones strong and healthy as we age. Chia seeds are good for your bones and could be included in your diet.

    Protein, phosphorus, calcium, and magnesium are abundant[1] in chia seeds.

    These nutrients are necessary for muscular and bone growth. Boron, another crucial vitamin for bone health, is also found in chia seeds.

  7. Helpful In Weight Loss

    Chia seeds include protein and fiber, which might help those who are attempting to reduce weight.

    Chia seeds have about ten grams of nutritional fiber in every ounce (30 grams). That implies they contain 36% fiber by weight.

    Although there is conflicting evidence on this subject, some studies advise that ingesting fiber could help prevent obesity and overweight.

    Furthermore, the protein contained in chia seeds might aid in the reduction of food consumption because of a reduction in hunger.

    When compared to eating chia-free curd, consuming 8 grams (0.35 ounces) or 15 grams (0.6 ounces) of chia seeds combined with curd for breakfast reduced food intake and boosted feelings of being full.

    Despite this, investigations on the usefulness of chia seeds resulting in weight loss have yielded conflicting results.

    In a 2008 study involving 85 overweight persons, taking 40 grams of chia seeds per day for 15 weeks did not affect health markers, such as inflammatory markers, blood pressure, or body weight.

    However, a 5-month trial[6] of 80 obese with type 1 diabetes following a low-calorie diet revealed- people consuming chia seeds per day lost considerably more weight than people who took only a placebo.

    Although chia seeds by themselves are unlikely to produce weight reduction, they might be a helpful supplement to a healthy and balanced diet if you are attempting to reduce weight.

  8. Boost Energy Levels

    Chia seeds are referred to as fuel foods. They aid in the increase of metabolism and energy.

    According to a study, chia seeds might partially replace energy drinks as a carbohydrate source for endurance athletes.

    The seeds also help[1] to speed up recovery after a run, prevent dehydration and minimize joint inflammation.

    One might lose abdominal fat and boost their slow metabolism by including a portion of chia seeds in their diet.

  9. Is High In Bone Nutrients

    Chia seeds include a lot of elements that are beneficial to bone health:

    • Phosphorus.
    • Magnesium.
    • Calcium.

    According to many observational studies[7], getting the required quantities of these nutrients is critical to maintaining the mineral density of bones, which is a measure of the strength of the bones.

    Furthermore, the ALA found in chia seeds could help[8] with bone health.

    Consumption of this vitamin has also been linked to the improved mineral density of bones in observational studies.

    Therefore, it is probable that the consumption of chia seeds regularly could help in maintaining your bones stronger.

    In one study, animals given chia seeds regularly for roughly 15 months had higher mineral content of bones than the controlled group.

    The researchers concluded that ALA might have a role in this advantage.

    However, aside from animal studies, only a few studies have looked into this area in depth. In the end, more research is required.

  10. Helps With Constipation

    Chia seeds are a good source of insoluble and soluble fiber.

    If you want to reduce weight, you should include both types of fiber in your diet.

    It is also critical to lose weight if you can stop the cycle of constipation and your digestive system is in good working order.

    Soluble fiber might hold more water in your stool, making it easier[9] for feces to move through the intestines.

    Insoluble fiber adds bulk to the diet, which prevents constipation and aids in digestion.

Conclusion

Chia seeds are nutrient-dense and could be included in a healthy diet. They are high in PUFAs and fiber, both of which are beneficial to one’s health.

Chia seeds could raise HDL cholesterol, help lower triglycerides, and also lower LDL and total cholesterol, according to some research[10].

To confirm the effects, more research is required. Uncooked chia seeds might be mixed with a variety of dishes, including porridge, yogurt, and smoothies.

Chia seeds could also be used as a substitute for eggs in baking. Chia seeds are used in a variety of recipes that might be found online.

Chia seeds are high in omega-3 fatty acids, minerals, fiber, and antioxidants, and they are quite easy to cook. According to studies, they have a variety of health benefits, including a lower risk of having heart disease and weight loss.

However, the further human study is required before any definite conclusions might be drawn. Consider using chia seeds in your diet if you are willing to gain the potential benefits. They go well with baked goods, smoothies, curd, and oatmeal.

+10 Reference/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Rahman Ullah, M. Nadeem, A. Khalique, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review J Food Sci Technol. 2016 Apr; 53(4): 1750–1758. Published online 2015 Oct 1. doi: 10.1007/s13197-015-1967-0
  2. Maša Knez Hrnčič, Maja Ivanovski, Darija Cör, et al. Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application Molecules. 2020 Jan; 25(1): 11. Published online 2019 Dec 18. doi: 10.3390/molecules25010011
  3. Johanna M. Geleijnse, Janette de Goede, and Ingeborg A. Brouwer Alpha-Linolenic Acid: Is It Essential to Cardiovascular Health? Curr Atheroscler Rep. 2010; 12(6): 359–367. Published online 2010 Sep 3. doi: 10.1007/s11883-010-0137-0
  4. Ghada A. Soliman Dietary Fiber, Atherosclerosis, and Cardiovascular Disease Nutrients. 2019 May; 11(5): 1155. Published online 2019 May 23. doi: 10.3390/nu11051155
  5. Martin O Weickert, Andreas F H Pfeiffer Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. Available from: https://pubmed.ncbi.nlm.nih.gov/29378044/
  6. V Vuksan , A L Jenkins , C Brissette, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial Nutr Metab Cardiovasc Dis. 2017 Feb;27(2):138-146. doi: 10.1016/j.numecd.2016.11.124. Epub 2016 Dec 9. Available from: https://pubmed.ncbi.nlm.nih.gov/28089080/
  7. Żaneta Ciosek, Karolina Kot, Danuta Kosik-Bogacka, et al. The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue Biomolecules. 2021 Apr; 11(4): 506. Published online 2021 Mar 28. doi: 10.3390/biom11040506
  8. Joseph L Roberts , Régis Moreau Emerging role of alpha-lipoic acid in the prevention and treatment of bone loss Nutr Rev. 2015 Feb;73(2):116-25. doi: 10.1093/nutrit/nuu005. Available from: https://pubmed.ncbi.nlm.nih.gov/26024498/
  9. Jing Yang, Hai-Peng Wang, Li Zhou, et al. Effect of dietary fiber on constipation: A meta analysis World J Gastroenterol. 2012 Dec 28; 18(48): 7378–7383. Published online 2012 Dec 28. doi: 10.3748/wjg.v18.i48.7378
  10. Luciana de Abreu Silva, Bárbara Júlia Fonseca Verneque, Ana Paula Lucas Mota et al. Chia seed ( Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis Food Funct. 2021 Oct 4;12(19):8835-8849. doi: 10.1039/d1fo01287h. Available from: https://pubmed.ncbi.nlm.nih.gov/34378609/

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