Health Benefits of Chia Seeds

Chia seeds (Salvia hispanica) are originally from Mexico and Guatemala.

Chia seeds also called Salba chia or Mexican chia are small edible seeds of the chia plant, originally a member of the mint family. They were the main crop of Aztec and Mayan civilizations.

Chia seeds may be of white, brown, or black color. They are highly nutritious and have several health benefits.

They are rich in minerals like calcium, magnesium, manganese, selenium, copper, and iron.

Chia seeds are a great source of omega-3 alpha-linolenic acid (ALA) which is good for cardiovascular health.

Chia seeds when soaked form a gel-like texture which is easier to digest. They can be consumed as a pudding, added to shakes, or sprinkled on salads. They can also be used as a thickener in sauces, soups, and gravies.

According to the United States Department of Agriculture (USDA), Chia seeds contain the following macronutrients and vitamins.

Chia seeds are also rich in various minerals which are as follows.

Pros of Chia seeds

1. Chia seeds are rich in fiber which is beneficial for gut health.

2. It may benefit heart health by increasing good cholesterol (HDL) and decreasing bad cholesterol (LDL).

3. Chia seeds contain calcium and phosphorus which can help strengthen bones.

4. Chia seeds help improve insulin sensitivity and regulate blood sugar levels.

5. Antioxidants in chia seeds can neutralize free radicals protecting the cells from damage.

6. It contains caffeic acid, an antioxidant that can help lower inflammation in the body.

7. Fiber in Chia seeds can make you feel fuller for longer which can help weight management.

8. Chia seeds extracts contain vitamin F which can help improve skin health.

9. Chia seeds may help lower blood pressure.

10. They are high in protein which makes them a good vegan protein source.

Cons of Chia Seeds

1. Due to high fiber content, excess chia seed consumption may lead to constipation, bloating, and gas.

2. Dry chia seeds may cause choking so it is better to soak them before consumption.

3. Avoid chia seeds if you are on medication for diabetes and high blood pressure as they may severely lower blood sugar and blood pressure levels.

4. If you are allergic to sesame and mustard seeds you should avoid chia seeds as they may cause allergic reactions.

5. Chia seeds absorb water so if you don’t drink enough water it may lead to dehydration.

Interesting Facts

· Chia seeds were once used as currency by the Aztec civilization.

· Flowers of chia seeds are white and purple.

· Invaders from Spain destroyed chia crops in South America 500 years ago, it was later rediscovered in the middle of the 20th century.

· The world’s largest producer and exporter of Chia seeds is Paraguay.