Chia seeds: what they are
Contents
- Chia seeds: what they are
- But how chia seeds are made
- Benefits of chia seeds
- Chia seeds can improve heart health by lowering cholesterol
- Chia seeds can help strengthen bones and fight osteoporosis
- Chia seeds can help you manage your weight
- Chia seeds are high in fiber
- Contraindications and undesirable effects
- Here are some side effects of chia seeds
- How to use chia seeds
You have probably already heard of these seeds, which seem to give a considerable energy boost.
Chia seeds are mentioned in recipe books, even scientific articles, where they are referred to as “super foods”. This label can be attributed to their high nutritional density; in a small seed, there seems to be a lot for our organism.
The average composition of chia seeds is about 15-25% protein, 30-33% fat, 26-41% carbohydrate and 18-30% dietary fiber.
They are also a significant source of omega-3 fatty acids; chia seeds contain 63.79% omega-3 fatty acids compared to another source of omega-3, flax seeds, at 56.37% .2 But how are chia seeds made
Beyond what we have already said, it seems that chia seeds also contain a lot of minerals, including magnesium, calcium and phosphorus.
Two tablespoons of chia seeds contain 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat and 18% of the recommended daily allowance (RDA) of calcium. They also contain all 9 essential amino acids that our body cannot produce.
It is therefore quite understandable that they deserved the super food label, given all the benefits of these little seeds.
Among the super foods we also find Spirulina, turmeric, fenugreek, and so on. Benefits of chia seeds Chia seeds can improve heart health by lowering cholesterol
You have probably already heard that too much cholesterol is bad for your health. Cholesterol is a sterol, or a type of lipid (fat) that contributes to bodily functions, including maintaining the fluidity of the cell membrane. But too much cholesterol does more harm than good. High cholesterol can increase the buildup of plaque in the arteries, making it more difficult for blood to pass through and consequently increasing blood pressure.
High blood pressure is a serious cause for stroke, but also other very serious diseases.
According to a recent study that examined the impact of chia seeds on plasma lipid content in rats suffering from dyslipidemia (i.e., from high blood lipid levels or low levels of high-density lipoprotein (HDL, i.e. good cholesterol) chia seeds improve lipid content.
The study analyzed two groups of rats with dyslipidemia and insulin resistance, which were fed a high-sucrose diet for three months. Then, from the third month onwards. for the next two months, one group was fed chia seeds as a source of fat, while the other group was given starch instead. The rats given chia seeds significantly improved blood lipids and insulin resistance.Chia Seeds May Help Strengthen Bones and Fight Osteoporosis
Weakening of bone density begins to be a concern as you get older. It can be a risk factor, a cause of frailty and osteoporosis.
According to a study that looked at the impact on bone mineral density when rats were fed chia seeds for an extended period of time. After 13 months, rats fed a diet with 10% chia seeds had significantly higher bone mineral content than those who were not fed chia seeds.
The researchers also noted positive effects on the minerals found in the bones and the weight of the entire musculoskeletal system.
According to the researchers, these effects may be due to the high levels of calcium, magnesium and potassium in chia seeds.
Chia seeds contain six times more calcium, 11 times more phosphorus and four times more potassium than milk 7, and all of these nutrients help keep bones strong. Reducing the risk of osteoporosis, therefore, may be another of the many benefits of chia seeds. Chia Seeds Can Help Manage Your Weight
Chia seeds have a high protein content of 15-25%. Protein helps maintain a healthy body weight and can also help you lose weight.
In a recent study, 113 overweight individuals lost an average of 7% body weight, and were then asked to maintain the weight for six months. Participants who ate a high-protein diet containing 30 grams of protein per day showed significantly less weight gain and decreased waist circumference than participants who ate a normal diet. Although the increase in protein consumption in this study was minimal (15% to 18%), the difference in weight maintenance was significant.
Another study analyzed 65 people and divided them into three groups: high in carbohydrates (12% energy from protein), high in protein (25% energy from protein) and a control group. Over a six-month period, weight loss in the high-protein group averaged 8.9 kg, with an average fat loss of 7.6 kg.9 The high-carbohydrate group had a average of 5.1 kg of weight loss and 4.3 kg of fat loss. Chia seeds are high in fiber
Chia seeds are high in fiber; per 100g, they contain 34-40 grams – 100% of the RDI for a healthy adult. They contain about 34% by mass of fiber, which is higher than flaxseed (27%), and significantly higher than other seeds and grains including quinoa, nuts, oat bran and rice.
Most of this fiber is soluble, and this helps slow digestion. Fiber also helps increase stool volume and can help improve gut health by feeding our “good gut bacteria” and improving peristalsis (movement of stool through the gut).
Fiber has also been shown to help individuals with type 2 diabetes; in one study, soluble fiber helped significantly reduce blood sugar and insulin levels. Contraindications and Side Effects
We’ve seen some of the most significant benefits of chia seeds. But it’s worth it.
How Significant would be the Impact of a Tablespoon or Two of Chia Seeds on Overall Health Chia
seeds have benefits when consumed in the right way. Don’t be fooled by the size, these tiny seeds pack a lot of nutritional value.
In addition to the health benefits, these seeds can be useful for various health problems including diabetes, dyslipidemia, high blood pressure, inflammation, oxidative stress, and blood clotting. They are a great laxative, boost vision and immunity, and can also relieve mood disorders such as anxiety and depression. This makes them essential to add to your diet. Here are some side effects of chia seeds
- Side effects of chia seeds include problems such as abdominal pain, constipation, diarrhea, bloating and gas due to excessive fiber intake;
- The gelling property of chia seeds can be dangerous, as chia seeds can easily swell and cause a blockage in the throat;
- With the highest blood concentrations of omega-3 fatty acids, consuming an excess of chia seeds may have a higher risk of prostate cancer. This is one of the worst side effects of chia seeds;
- These seeds can also cause food allergies such as vomiting, diarrhea and itchy lips or tongue which is quite rare.
How to use chia
seeds Chia seeds are tasteless and easy to add to your diet.
You can find them in granola, cereals, yogurt and other dishes. They can be soaked in water and eaten or they can be useful for smoothies, but also for salads.
There is absolutely no need to grind, crush or sprout the seeds to get their benefits and that’s why they are the perfect addition to your favorite dish. These seeds are also naturally gluten-free as they are a “whole” food, they are usually organically grown, which means they are non-GMO.
