Chia Seeds – A Tiny Nutritional Powerhouse
Chia seeds may be tiny, but they are packed with an incredible amount of nutrients and health benefits. These small seeds have been prized for their nutritional value for centuries by the ancient Mayans and Aztecs.
In recent years, chia seeds have exploded in popularity as a modern-day superfood. But what exactly are the proven benefits of adding chia seeds to your diet? Let’s take a close look at these mighty little seeds.
What Are Chia Seeds?
Chia seeds are the edible seeds of the Salvia hispanica plant, which is a species of flowering plant in the mint family native to Mexico and Guatemala. The chia seed was a staple food crop for the ancient Aztecs and Mayans. The word “chia” is derived from the Nahuatl word “chian” which means oily.
Chia seeds are oval-shaped with a diameter around 1-2 millimeters. They come in a variety of colors including white, black, brown, and gray with black and white being the most common varieties. Chia seeds have a very mild, nutty flavor.
The tiny chia seed is incredibly nutrient-dense. Just one ounce or 28 grams of chia seeds contains:
- Fiber: 11 grams
- Protein: 4.4 grams
- Omega-3 ALA: 5 grams
- Calcium: 18% of the RDI
- Manganese: 30% of the RDI
- Magnesium: 30% of the RDI
- Phosphorus: 27% of the RDI
Chia seeds also contain decent amounts of zinc, vitamin B3, potassium, vitamin B1, and vitamin B2. This nutritional profile is very impressive, especially for such a small seed!
Health Benefits of Chia Seeds
With their concentrated nutrient composition, it’s no surprise that chia seeds offer a wide array of potential health benefits backed by scientific research:
Rich in Antioxidants: Chia seeds are a great source of antioxidants which help protect the body from free radicals, aging and cancer. Specifically, they are rich in antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol.
High in Fiber: The 11 grams of fiber in just 1 ounce of chia seeds accounts for around 44% of the recommended daily intake for women. This high fiber content promotes healthy bowel function, helps you feel fuller for longer, and provides fuel for the healthy bacteria in your gut.
Heart-Healthy Omega-3s: Chia seeds are an excellent plant-based source of omega-3 fatty acids, specifically the type called alpha-linolenic acid (ALA). Omega-3s are essential for heart health by helping to reduce inflammation, lower blood pressure, and decrease LDL “bad” cholesterol.
May Help Manage Diabetes: Several studies have shown that chia seeds may help diabetics better control their blood sugar levels. The viscous fiber in chia seeds can help control spikes in blood sugar by slowing down the breakdown and absorption of starches and sugars.
Promote Bone Health: With 18% of the recommended daily intake of calcium in a single ounce, chia seeds are a great source of this essential nutrient for maintaining strong, healthy bones. Chia seeds also contain boron, another nutrient that plays a key role in bone health.
Aid in Weight Loss: Chia seeds are high in protein and fiber, both of which have been shown to increase feelings of fullness and reduce appetite and food intake. The viscous fiber in chia seeds expands and becomes gel-like when mixed with liquid, further promoting feelings of fullness.
How to Eat Chia Seeds
With their mild, nutty flavor and easy digestibility, chia seeds make a great addition to many dishes. Here are some simple ways to incorporate chia seeds into your diet:
- Make a chia seed “pudding” by soaking the seeds in milk or plant-based milk.
- Add chia seeds to yogurt, oatmeal, or smoothies.
- Use chia seeds as an egg replacer in baked goods.
- Make a chia fresca drink by soaking the seeds in water with lemon or lime.
- Sprinkle chia seeds over salads, cereals, rice dishes or use as a coating for proteins.
- Mix chia seeds into bread or muffin batters.
- Make homemade chia seed jam or jelly.
When adding chia seeds to liquids, be sure to let the chia seeds soak for at least 15 minutes to allow them to expand and develop their gel-like texture.
The recommended daily serving size for chia seeds is around 1-2 tablespoons or 15-30 grams. It’s generally recommended to drink plenty of water when consuming chia seeds to aid in digestion.
The Mighty Chia Seed
While tiny in size, chia seeds pack a mighty nutritional punch with their rich supply of fiber, protein, omega-3s, antioxidants, and essential vitamins and minerals.
Adding these versatile little seeds to your diet is an easy way to boost your overall nutrient intake and potentially improve everything from heart and bone health to weight control and diabetes management. When it comes to superfoods, the humble yet powerful chia seed definitely deserves a spot on your shopping list!
