Chia Seeds: The Tiny Seeds With Mammoth Benefits

Chia is a dietary seed from Salvia Hispanica, a desert plant grown in Mexico and derived from the Mayan and Aztec cultures of the island. “Chia” means power. The folklore means that the small black and white seeds are used as a booster for energy in these cultures. That’s reasonable because chia seeds contain good omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants and calcium, which are concentrated. Chia seeds are a whole grain unprocessed food to be absorbed as seeds in the body (unlike flaxseeds). 

The ounce provides 139 calories, 4 grams of protein, 9 grams of fat, 12 g of carbohydrate and 11 g of fibre, vitamins and minerals. One ounce contains 139 calories. Chia has a mild nutty taste and is therefore used in various types of food and drinks. They are sprinkled most frequently with cereal, sauces, fruits, rice or yoghurt, or mixed in baked goods and drinks. They can be mixed and converted into a gel with water.

Chia seeds uses

  • Obesity 

Twice a day before meals, the intake of chia seed combined with water for 12 weeks tends to not reduce the weight of body or blood pressure of overweight or obese people. In addition, eating milled or whole chia seeds every 10 weeks does not seem to raise overweight women’s body weight or blood pressure.

  • Athletics

 Early research indicates that qualified sportsmen and women who drink a drink containing 50% of Chia (Green Plus Omega 3 Chia seeds) and 50% of Gatorade for 2 days are equally trained in endurance exercises to those who drink Gatorade alone.

  • Diabetes

Diabetes is more likely to develop heart disease and stroke in people who already have problems such as cholesterol and heart. Research indicates that people with diabetes can lose weight by eating chia called Salba and boost those “markers” of heart disease and stroke risk (Salba Smart Natural Products).  People already have diabetes, however, Salba does not affect any of the risk factors of heart disease and stroke and does not appear to decrease their body fat or blood sugar.

  • Blood pressure

 Studies indicate that in people with elevated blood pressure, taking 35 grams of chia flour a day for 12 weeks helps to control blood pressure. It seems like it is the easiest way to minimise blood pressure in people who already take medication.

  • People suffering from itchy skin can apply chia seed-based lotion to get some relief.

Benefits of chia seeds

chia seeds

Chia seeds have the following benefits:

  • Chia seeds supply a large number of nutrients for a very small number of calories.

 The seeds from Chia are small black seeds from the mint-related plant Salvia hispanica. For the Aztecs and Mayans back in the day, chia seeds were essential food. They valued their ability to provide renewable energy. “Chiya” is the ancient Mayan word for “strength.” Chia seeds were only recently recognised as modern superfoods considering their ancient past as a staple of the diet. In the past few years, popularity has exploded and health-conscious individuals throughout the world now eat them.

  • Chia seeds are rich in antioxidants

The high antioxidant content in chia seeds also shines as it comprises antioxidants. These antioxidants avoid rancidity of the sensitive fats in seeds. While the advantages of antioxidant supplements are discussed, researchers conclude that antioxidants from food may be beneficial for health. Above all, antioxidants battle freely producing radicals that can destroy cell molecules and cause ageing and cancer. Chia seeds contain high levels of antioxidants to protect fragile fats in seeds. They also have different health benefits.

  • Have a high protein content

Seeds of chia contain sufficient amounts of protein. By weight, the protein is around 14 per cent very high compared with most plants. They are also well balanced by important amino acids so that your body can use its protein content. Protein has various health benefits and is by far the food nutrient with the highest weight loss. The high consumption of protein decreases appetite, showing that obsessive food ideas are decreased by 60% and that the wish for a snack at night by 50%.

Chia seeds are indeed an excellent source of protein, particularly for those who eat little to no animal products. Chia seeds have high protein content, well above most herbal foods. Protein is the most strong macronutrient that loses weight and can suppress appetite and hives dramatically.

  • Chia seeds help to lose weight

Theoretically, Chia seeds can increase in your belly, make you feel full, eat less and eventually pour pounds out. But there is another analysis,  researcher David Nieman, DrPH, a professor of an appetiser at the Appalachian State University in North Carolina, says, “Over 12 weeks, we did not see a change in appetite or weight loss. Our study showed that body weight, corporal fat and traditional cardiovascular markers did not improve, as much as fifty grammes of chia a day.” Similar findings were found through a study that examined the scientific chia body.

  • Contains Omega-3 Fatty Acids

Chia seeds reportedly contain a higher omega 3 gramme than salmon. However, the omega-3s in them are typically ALA (alpha-linolenic acid) and are not as beneficial as you would imagine. Before your body can use it, ALA should be transformed into active eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

Sadly people do not turn ALA into these active forms. Plant omega-3s, therefore, appears to be significantly lower than animal sources, such as fish oil. Studies have shown that chia seeds — especially when milled— can increase ALA and EPA blood concentrations, not DHA. This could be a concern since the most important omega-3 fat does not contain DHA, and most experts consider chia seed as an omega-3 source of poor quality.

  • Lowers heart risk

Given the high fibre, protein and omega-3s in chia seeds, they can decrease your heart disease risk. In several studies, their benefits were investigated, but the findings were not definitive. Instead, studies have shown that seeds of chia can reduce certain risk factors such as triglycerides and inflammation. 

However, no changes in risk factors were found in a human study. Some studies show that chia seeds reduce blood pressure significantly in persons with hypertension which is a clear risk factor for cardiac conditions.  Overall, chia seeds can support heart health, but they will probably not have a substantial impact except in conjunction with other beneficial lifestyle and dietary changes.

Not only are Chia seeds rich in nutrients, omega-3 fats, antioxidants, and fibre but they can also be easily prepared. People typically use it in their smoothies or porridge. Studies show different health benefits from weight loss to decreased inflammation. You certainly should consider adding chia seeds to your diet if you don’t eat it already. They are among the few title-worthy superfoods.