Introduction
Chia seeds because of their high nutritional value are categorized under superfoods or functional foods. Superfoods, as we all know, are foods that contain certain specific vitamins, minerals, antioxidants, and other essential nutrients above the normal quantity. Chia seeds health benefits are rich in omega-3-fatty acids, no cholesterol, and high fiber.
Chia seeds scientifically known as Salvia hispanica is an annual plant native to Guatemala, Mexico, and Colombia.
Nutritional facts of Chia seeds
Chia seeds are rich in amino, protein, carbohydrate, and dietary fibers. According to the USDA database, per 100 gram of chia seeds contains 486 calories of energy with 16.54 % protein and 30.47% fat. Other nutritional values of chia seeds are given in the tabular form below (1).
| Nutrient | USDA (Per 100 gram) |
| Energy | 486 Kcal |
| Protein | 16.54 g |
| Total lipid | 30.74 g |
| Carbohydrate | 42.12 g |
| Dietary fiber | 34.4 |
| Minerals | |
| Calcium | 631 mg |
| Iron | 7.72 mg |
| magnesium | 335 mg |
| Phosphorus | 860 mg |
| potassium | 407 mg |
| sodium | 16 mg |
| zinc | 4.58 mg |
| Vitamins | |
| Vitamin C | 1.6 mg |
| Thiamine | 0.6 mg |
| Riboflavin | 0.17 mg |
| Niacin | 8.8 mg |
| Cholesterol | 0 |
Chia seeds are rich in dietary fiber and about half of the dietary fibers are insoluble in nature, therefore, help in proper bowel function along with this chia seeds also high in antioxidants and minerals.
Based on their valuable nutrient content, chia seeds are considered functional food by the European government and are also widely used by other countries like the USA, Canada, Australia, Japan, and New Zealand (2).
Chia seeds health benefits
1. Antioxidants
Chia seeds are rich in phenolic compounds mainly antioxidants (2). Antioxidants are essential for the cell to prevent free radical reactions. Free radicals are harmful to the body as they may cause cancer and heart-related diseases. Therefore having chia seeds helps to reduce the chances of cancer and heart diseases.
- Antioxidants good for the heart and prevents cancer
2. Good source of protein
Chia seeds are a good source of protein, 100 grams of Chia seeds contain around 16-17 grams of proteins. Chia seeds contain the highest protein among all the cereals. Absent of gluten in Chia seeds makes it digestible for those persons who have celiac diseases. Protein-rich foods like chia seeds are also helpful in maintaining body weight. Chia seeds are thus become the best options for those people who are considering dieting for weight loss (2).
- Protein for weight loss, Gluten-free best for gluten intolerance.
3. Fiber source
Around 100 grams of chia seeds contain 30 to 40 grams of dietary fiber. Dietary fibers are very essential for good health as it helps in proper bowel movement, therefore, keep the stomach and digestive system healthy. Dietary fibers are also beneficial against heart diseases and diabetes.
- Fiber for a bowel movement prevents cardiovascular diseases and diabetes.
4. Calcium and potassium source
Chia seeds are also rich in calcium and potassium. 100 grams of Chia seeds hence contains 0.6 grams of calcium and 0.4 grams of potassium. Calcium and potassium are very important for controlling high blood pressure (3) and stronger bones.
- Strengthen bone and lowers the blood pressure
5. Zero cholesterol
Chia seeds have no cholesterol therefore do not adds up any extra harmful cholesterol to the body and thus prevent cardiovascular diseases and heart attacks.
- prevents cardiovascular diseases
6. Rich in Omega-3-fatty acids
Chia seeds are rich in omega-3-fatty acids (alpha-linoleic acids) which further convert into EPA and DHA in our body. Omega-3 fatty acids are important for the proper functioning of the heart, lowers the cholesterol level, blood pressure, and improves eyesight (4).
- Lowers cholesterol, blood pressure and improves eyesight
Side effects of Chia seeds
Chia seeds are considered healthy with almost no side effects. But some references quote that eating too many chia seeds may cause some health-related problems especially to those who are pregnant or having cervical cancer. Overall chia seeds are a good source of vitamins and minerals and are beneficial if consumed within a limit.
1. Low Blood pressure
Chia seeds lower blood pressure, therefore, persons with low BP should avoid excessive consumption.
2. Regulate blood sugar level
Chia seeds also regulate the blood sugar level, therefore, diabetic persons should consult a doctor before taking chia seeds.
Recipes with chia seeds
1. Dry chia seeds
Chia seeds can be chewed dried in case of acid reflux. Dry seeds are also good for snacking.
2. Salads
Chia seeds can be mixed with leafy green salads and fruit salads.
3. Smoothes
Different types of smoothies and puddings can be prepared with chia seeds with a different type of base material like coconut milk, banana, chocolate, strawberries, and other pulpy fruits.