Chia Seeds Health Benefits

Chia plant (Salvia hispanica) belongs to the mint family of Lamiaceae and is native to some parts of Mexico and Guatemala. It is believed that the cultivation of chia plants as a food source, dates back to the time of the Aztecs. As per archaeological evidences, the use of chia seeds can be traced back to 3500 B.C. Even today, this plant is widely cultivated in these regions, as people have realized the nutritional value of these seeds. Over the last few years, chia seeds has gained a lot of popularity and as such the plant is grown commercially in many parts of the world.

Australia is the biggest producer of chia seeds, which is now marketed under various names. Even the oil extracted from chia seeds are found to have a high nutritional value. Both, seeds and oils are rich in omega-3 fatty acids, antoxidants and amino acids.

Chia Seeds

Chia plant produces purple or white flowers in clusters that develop on spikes at the end of the stems. These seeds are small, oval-shaped and have a mottled appearance (with black, brown, white and gray colors). Each seed has a diameter of around one millimeter and contains 34% oil, 20% protein and 25% water soluble dietary fiber. Studies show that chia seeds are one of the richest source of omega-3 essential fatty acids and antioxidants. One ounce of chia seeds amounts to around 140 calories and contains 12.3 gms of carbohydrates, 10.6 grams of dietary fiber, 4915 mg of total omega-3 fatty acids, 1620 mg of total omega-6 fatty acids, 177 mg calcium, 44.8 mg of potassium, 265 mg of phosphorus, etc. Apart from that, it contains vitamin B, vitamin C and vitamin E. Chia seeds can be consumed raw or soaked in water before consuming. These seeds can be used in the preparation of porridges, puddings and baking products. Chia sprouts are also equally popular.

Chia Seeds Health Benefits

Now you have a basic idea of chia seeds nutritional value. Being rich in nutrients, chia seeds also offer various health benefits. The following are some of the chia seeds benefits, which can prove to be beneficial for promoting overall health.

• Being rich in essential fatty acids, chia seeds reduces high blood pressure and is best for cardiovascular health.
• Chia seeds health benefits for diabetics have an ability to stabilize blood sugar levels.
• The anti-inflammatory properties of chia seeds are beneficial for arthritic patients. It has been found to be effective in reducing the pain and inflammation, associated with the condition.
• Chia seeds boost metabolism and also promotes lean muscle mass. It is one of those foods, which is rich nutrients and is filling, but is low in calories. So, chia seeds are used for weight loss and weight maintenance programs.
• One of the most important chia seeds health benefits is that they help in improving the function of the brain. The essential fatty acids promote efficient nerve transmission.
• Chia seeds are considered one of the best energy enhancing foods, as it is rich in nutrients. It has been found to be effective in enhancing the performance of athletes.

Now, you know more about chia seeds benefits. Apart from boosting the overall health, chia seeds can also prevent medical conditions like heart diseases. Even though, side effects of chia seeds are extremely rare, there are reports which suggest that over consumption of these seeds can increase the risk of prostate cancer in men. Some people may develop digestive problems, like, indigestion and bloating, after consuming chia seeds. In short, if you plan to use chia seeds, use it moderately.