Chia seeds are full of fiber, protein and omega-3 fatty acids (Getty)
The Aztec and Mayan civilizations of Latin America used chia seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. And theChia seeds are widely used today for their health benefits.
The health benefits of chia seeds
- Rich Source of Nutrients: Chia seeds are highly nutritious, as they are full of fiber, protein, omega-3 fatty acids and micronutrients, such as minerals and vitamins. Two tablespoons (28 grams) of chia seeds give just 138 calories and contain: 4.7 grams of protein, 9.8 grams of fiber, and 5 grams of omega-3s.
- An excellent source of antioxidants: they contain chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol, which are beneficial to human health. These antioxidants neutralize free radicals that damage cells and lead to aging, and they also protect against some chronic diseases such as heart disease, liver and cancer.
- Weight loss: Chia seeds help to lose weight due to their fiber and protein content, as some studies indicate that eating fiber plays a role in preventing weight gain and preventing obesity. The protein in chia seeds also helps reduce appetite and desire to eat. One study in 24 participants found that eating 7 to 14 grams of chia seeds mixed with yogurt for breakfast increased feelings of fullness and led to less food intake at subsequent meals compared to eating chia-free yogurt. In contrast, some studies have found that eating chia seeds daily for 12 weeks did not affect body weight or other health indicators such as blood pressure and inflammatory markers. It is certain that adding chia seeds to the diet helps in losing weight if it is accompanied by a balanced and calorie-restricted diet.
- Reducing the risk of heart disease: Eating chia seeds reduces the risk of heart disease due to its richness in fiber and omega-3. The soluble fiber in chia seeds helps lower total cholesterol and LDL cholesterol in the blood, which in turn can reduce the risk of heart disease. Studies have also found that chia seed supplements significantly reduce blood pressure in people with high blood pressure, which is a strong risk factor for heart disease.
- Bone health: Chia seeds are rich in many nutrients important for healthy and strong bones, including calcium, phosphorous and magnesium. 28 grams of these seeds provide 23% of the daily need for magnesium, 20% of the daily need for phosphorous, and 14% of the daily need for calcium.
- Reduce blood sugar levels: Consumption of chia seeds helps in regulating blood sugar due to its content of fiber and other beneficial compounds. Research has shown that eating bread containing chia seeds helps reduce the rise in blood sugar after a meal among healthy adults, compared to eating bread without chia seeds.
How to use chia seeds
Chia seeds can be eaten after soaking in water or juice, and these seeds have a great ability to bind to water molecules, and absorb water 12 times their weight when soaking in it, so it has a gel texture. It can also be added to oatmeal, candy, smoothies and baked goods, and also sprinkled over cereal, yogurt, vegetables, or rice dishes. Due to its ability to absorb water and fat, it can be used to thicken sauces and as an egg substitute.
The recommended dose is 20 grams or about 1.5 tablespoons of chia seeds twice daily, and it is recommended to drink plenty of water to avoid constipation or any digestive side effects.