Benefits of chia seeds
chia seeds benefits
Chia seed content of nutrients
- Rich source of fiber: Chia seeds contain two types of dietary fiber, where soluble fiber helps reduce cholesterol, regulate blood sugar, and insoluble fibers are important for digestive health, and help prevent constipation, where fiber is recommended by 25 grams per day for women aged 19 to 50 years, and 38 grams per day for men aged 19 to 50, it should be noted that the addition of 2 tablespoons of chia seeds to the diet helps to reach enough fiber per day.
- Rich source of beneficial fatty acids: Harvard T. H. Chan School of Public Health reported that chia seeds largely contain linoleic acid and alpha-linolenic acid, which are used to produce other omega-3 fatty acids and other beneficial fats, such as Docosahexaenoic acid (DHA), and Eicosapentaenoic acid (EPA).
- Rich source of minerals and vitamins: Chia seeds contain a large amount of minerals, a small amount of vitamins, the most important of which are:
- Manganese: is an essential for metabolism, growth, and development, and manganese is found in whole grains and seeds.
- Phosphorus: contributes to bone health and tissue preservation, and phosphorus is commonly found in protein-rich foods
- Copper: is an important for heart health, it should be noted that the Western diet lacks the copper.
- Selenium: is an important antioxidant and contributes to many processes in the body
- Iron: a component of red blood cell hemoglobin, is involved in the transfer of oxygen to the whole body, and it is worth noting that its absorption from chia seeds may be slightly as it contains phytic acid.
- Magnesium: plays an important role in many processes in the body, and the Western diet often lacks this mineral.
- Calcium: is the most abundant mineral in the body, is important for the health of bones, muscles, and nerves.
Benefits of chia seeds by degree of effectiveness
Insufficient Evidence
- Contribute to enhancing athletic performance: a preliminary study published in the Journal of Strength and Conditioning Research in 2011 indicated that consumption of omega-3 fatty acids found in chia seeds may be beneficial to athletes exercising endurance sports that last more than 90 minutes, and athletes’ low intake of sugar was observed with increased intake of omega-3 fatty acids, but this decline has not improved performance itself, so further studies are still needed to see the effect of chia seeds on Athletes.
- Lowering blood sugar levels: a study published by the European Journal of Medical Nutrition in 2013 indicated that the addition of Salvia Hispanica L or Salba chia seeds, whether ground or whole grain, to white bread, contributed to reducing blood glucose levels.
- Lowering blood pressure: a study published in plant foods for Human Nutrition in 2014 noted that chia flour consumption has the potential to reduce blood pressure in both people with treated or untreated hypertension.
- Improving the condition of people with metabolic syndrome: A 2011 study published in The Journal of Nutrition indicated that people with metabolic syndrome, a health problem associated with heart disease, followed a calorie-specific diet with the addition of chia seeds, and other ingredients associated with low levels of triglycerides in the blood, glucose intolerance, and other indicators associated with the syndrome.
Benefits of chia seeds for bones
Chia seeds contain many nutrients essential for bone health, such as phosphorus, magnesium, protein and calcium, as 28 grams of these seeds provide calcium at 18% of the daily reference amount and are therefore rich in this ingredient, which is particularly important for people who do not consume dairy products, such as vegetarians but it should be noted that these seeds contain phytic acid, which reduces calcium absorption.
Benefits of chia seeds for slimming
Chia seeds are known for their role in helping to feel full because they contain fiber, thereby reducing the amount of food consumed, which is associated with low weight, but on the other hand, a 2009 study published in the journal Nutrition Research, which was conducted on overweight and obese women and men who consumed chia seeds on a daily basis for up to 12 weeks, and the results of the study showed that their weight or body components did not differ, so evidence about these seeds effect on weight loss is still low, but this, in contrast, does not eliminate their consideration of foods rich in many healthy nutrients, and it should be noted that healthy weight loss occurs through a calorie-specific diet with an increase in the level of physical activity.
Benefits of chia seeds for children
Chia seeds contribute to providing children with beneficial nutrients, such as omega-3 fatty acids that help absorb vitamins, as well as to improve some non-communicable diseases. A 2020 study published in the Journal of Medicinal Food in obese children noted that their consumption of chia seeds has been associated with reduced inflammation due to its fiber content, but on the other hand it should be noted that it is recommended not to give young children seeds Chia alone, it is also important when consumed to add them to other foods or liquids because they may have difficulty swallowing them when eating them alone.
For more information about What are chia seeds? you can read the article What are chia seeds?
Methods of using chia seeds
There are many ways to prepare dishes containing chia seeds, such as soups, salads, baked goods, beverages, and as an alternative to eggs, they are crispy, thick and gel-textured, can be stored in black or white preservation bags, and never damage. Here are some ways to use them:
Chia seeds with water
Chia seeds have the ability to bind to the water molecules forming hydrogen bonds and this property is known as Hydrophilic, and its absorption of water is 12 times its weight when soaked with it, and it should be noted that the use of this property with chia seeds gives it a gel strength and thus a moisturizing effect of the skin, and it is important to drink sufficient amounts of water when eating chia seeds to avoid constipation.
Use and benefits of chia seed oil
Chia oil is one of the natural products used over the centuries to the present day in food, etc., and its chemical composition varies according to environmental conditions and how it is extracted, protein is 25%, carbohydrates 2%, and fats up to 32% including fatty acids Polyunsaturated, such as linolenic acid and linoleic acid, which is related to the inhibitory inhibition of functional dysfunctions of calcium and sodium channels, that may cause high blood pressure, improving the time between heartbeats, and reducing Risk of cardiac disorder.
Chia oil also contains a large number of natural antioxidant compounds, such as vitamin E, plant sterol, carotenoids, and polyphenols, which are associated with many benefits, such as reducing the risk of chronic diseases, such as cancer, heart attack, as well as reducing the risk of certain disorders, such as diabetes, Alzheimer’s disease and Parkinson’s disease.
Chia seeds adverse effects
Chia seeds Safety
Information on the safety of consumption of chia seeds during pregnancy and breastfeeding is insufficient, so it is recommended to avoid using them during this period.
Disadvantages of using chia seeds
Consumption of chia seeds by some people with health conditions can be associated with some of the following complications:
- Significant rise in triglycerides level in the blood: The consumption of some types of chia seeds by some people who have a high level of triglycerides in the blood causes it to rise significantly, and in return, they can consume one of these seeds called Salba, a type that does not cause this significant increase in the level of triglycerides.
- Risk of prostate cancer: Chia seeds contain alpha-linolenic acid in a large amount, and some research has suggested that consuming a large amount of this acid may increase the risk of prostate cancer, so it is recommended to avoid eating a large amount of chia seeds for people with prostate cancer, or who have a higher risk of developing it.
- Swallowing problems: This health condition is rare, but may occur when eating chia seeds alone, so they should be mixed with foods or liquids, for example, when consumed by people with swallowing problems, and as mentioned earlier, children should not be given chia seeds alone.
- Allergies to chia seeds: Although not common, some people may experience an allergic reaction after eating chia seeds, symptoms of this food allergy are vomiting, diarrhea, itching of the lips or tongue, and allergies may develop to cause so-called anaphylaxis, a condition that may threaten the life of the infected person and is also associated with certain symptoms, such as difficulty breathing, tightness of throat and chest, it should be noted that you should consult your doctor when allergy symptoms appear when eating chia seeds for the first time.
Common questions about chia seeds
What are the benefits of chia seeds for pregnant women?
It is not yet known if the use of chia seeds is safe during pregnancy, so it is recommended to avoid using them to stay on the safe side.
What are the benefits of chia seeds for breastfeeding?
There is not enough information about the use of chia seeds for breastfeeding women, so you should stay on the safe side and avoid using them.
What is chia butter and what are its benefits?
Chia butter is a type of fat extracted from chia seeds, has a solid texture at room temperature, has antioxidant, antibacterial and antifungal properties, and is rich in many nutrients beneficial to health, such as vitamin A and vitamin E, as well as some types of fat beneficial to the body.
Chia Seed Overview
Chia seeds are a species of the mint plant, produced from a plant called Salvia Hispanic, a plant that is grown as a food crop from about 3,500 BC, particularly in Colombia and Guatemala where it was the main crop in these two countries, and it should be noted that these seeds are consumed alone and used in many foods, such as bread, cereals, etc.
