Health Benefits of Chia Seeds
No longer relegated to a random aisle in a retro toy store, chia seeds have taken off as a health food trend due to their high omega 3 and 6 fatty acid content, as well as other potential disease-prevention qualities. Salvus hispanicus L. was originally cultivated in Mesoamerica for centuries by the Aztecs and Mayans, who believed the seed to have supernatural qualities. (Source) Ancient Aztecs used the seeds for food, and other components of the plant for medicines, paint and chia oil. (Source) While chia seeds certainly don’t have super powers, they do pack a hefty dose of nutrition and potential benefits in their tiny packages. Let’s find out the health benefits of chia seeds.
Chia Seeds for Weight Loss
In some studies, chia seeds have been shown to curb appetite and aid weight loss. Their high fiber content may be the cause, but research on the chia seed’s role in weight loss is not fully understood or conclusive. (Source)
Chia Seeds for Blood Sugar Control
Studies have shown the chia seed’s ability to regulate blood sugar and improve satiety. In one study, high and low doses of chia seeds were baked into bread and administered to two different groups. The group that consumed the higher amounts of chia seeds were shown via blood testing to have lower glucose levels. The researchers concluded that each gram of chia seed in the white bread reduced postprandial glycemia by 2 percent, in comparison to the control group. Additionally, subjects rated satiation levels, which ended up correlating with amounts of chia consumed. (Source) In another study, chia seeds were shown to regulate insulin levels as well as lipid levels in rats with high triglyceride levels. (Source)
Chia Seeds for Heart Health
Chia seeds have been gathering a reputation for promoting heart health. In one study, a long-term supplementation of chia seeds was shown to reduce systolic blood pressure significantly in patients with type 2 diabetes. (Source) Additionally, in four separate studies, chia has been shown to reduce the risk of cardiovascular diseases, and in one study, supplementation of the seeds showed a correlation of cardioprotective effects in women, due to the high polyunsaturated fat content of the seeds. (Source)
Chia Seeds for Antioxidants
Growing research has shown chia seeds to contain antioxidant properties. In one study, the high Omega-3 content of chia oil was shown to inhibit metastasis in breast tumor growth. (Source)
Chia Seeds for Omega-3s
It’s no wonder these members of the mint family were prized by ancient Mesoamerican cultures; chia seeds contain large amounts of omega-3 alpha-linolenic acid and omega-6 linoleic essential fatty acids – about 4,500 milligrams per ounce. (Source) In a comparative study, three groups of chickens were fed diets supplemented with chia seed, rapeseed, and flaxseed. Chickens who had been fed the diet with chia seeds produced eggs with the highest omega-3 content, compared to chickens who had been fed diets with flax and rapeseed instead. (Source) Chia seeds are also high in protein and fiber content, as well as vitamins, minerals and antioxidants. (Source)
NUTRITIONAL PROFILE
2 Tablespoon serving
Calories: 138 g
Total fat: 9 g
Protein: 5 g
Fiber: 10 g
Calcium: 18% RDA