Chia seeds (Salvia hispanica), also known as Salba chia or Mexican chia, are the edible seeds of a flowering plant in the mint family. Chia seeds have a long history and it's originally from Mexico and Guatemala. They were an important culture in ancient Aztec and Mesoamerican cultures. The seeds had medicinal uses and were an important part of people's diets. There are lots of health benefits of chia seeds.
Today, chia is grown commercially in Mexico, Guatemala, Peru, Argentina, Australia, the United States, and many other countries. These small black and white seeds are packed with essential nutrients and offer a variety of health benefits.
Here are some of the reasons why you should include chia seeds in your diet.
Chia seeds are a rich source of minerals known to benefit bone health, including calcium, magnesium, and phosphorus. A 25g serving of chia seeds contains approximately 158mg of calcium, which is a significant contributor compared to the equivalent amount of milk.
2. It may be good for the heart and lower blood pressure
Including chia seeds in your diet appears to have cardioprotective benefits, likely due to their polyunsaturated fat content, high fiber content, and anti-inflammatory properties. Chia seeds and chia flour have also been shown to lower blood pressure in patients with hypertension, and the effects are relevant for both drug-taking and drug-free participants. However, it should be remembered that any dietary change must be accompanied by lifestyle and exercise changes to achieve significant heart health benefits.
Studies examining the effect of chia seeds on blood sugar control in animals have shown improved insulin resistance. This has been confirmed by similar clinical studies examining the effects of chia seed bread on reducing blood sugar response in humans.
The nutritional composition of chia seeds, rich in omega-3 polyunsaturated fatty acids, protein, and fiber, makes them particularly suitable for helping stabilize blood sugar. Some research suggests that chia seeds may benefit overweight and obese patients with type 2 diabetes. However, there is no conclusive evidence that chia seeds can directly reduce the risk of diabetes.
A handful of chia seeds (25g) provides almost 9g of fiber, which is a healthy contribution to the recommended daily intake of 30g. An adequate amount of dietary fiber is important for digestive health and for maintaining a healthy gut microbiome. A diet high in fiber reduces the risk of a number of diseases and also reduces mortality from all causes.
How to eat Chia Seeds?
Chia seeds can be added to a variety of dishes and drinks for a nutritional boost.
1. Mix them with milk or fruit juice to make a chia pudding that you can garnish with cocoa nibs or fresh fruit.
2. Manufacture of an egg substitute for use in bakery products such as cakes or bread.
3. Mix them into the muffin batter.
4. Prepare a chia gel to add to homemade soups or smoothies
5. Sprinkle the raw seeds over oatmeal or a salad.
6. Soak them to make chia sprouts
7. Mix them with almond flour and spices to make a fried chicken batter.
8. Complement homemade energy bars
9. Mix chia seeds into water, juice, or your favorite beverage for added texture and nutrition
Side effects of chia seeds
Chia seeds are generally well tolerated, but eating too many at once can lead to abdominal pain, constipation, and bloating. Therefore, it is important to drink enough water, especially if the seeds have not been soaked. People with inflammatory bowel diseases such as ulcerative colitis, Crohn's disease, or diverticulitis may need to regulate their fiber intake and limit their intake of fiber-rich foods like chia seeds.
If you are on medication for high blood pressure or diabetes, you may need to moderate your intake of chia seeds as they may increase the effects of your medications.
Although nut and seed allergies are well documented, chia seed allergy is rare.
In conclusion, chia seeds are a nutritious superfood that offers a variety of health benefits. Whether adding them to smoothies, sprinkling them on salads, or making chia pudding, incorporating chia seeds into your diet is a great way to boost your overall health.