Chia Seeds – Source of Fiber, Minerals & Nutrition

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Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, a member of the mint family native to Central America. These small seeds have been a part of human diets for over 5,000 years. Chia seeds were a staple food for the Aztecs and Mayans. Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Chia seeds are very easy to incorporate into a healthy diet. Chia seeds are also a good source of magnesium, which is involved in blood pressure regulation.

The nutrients in 100 grams of chia seeds are:

  • Calories: 486
  • Water: 6%
  • Protein: 16.5 grams
  • Carbs: 42.1 grams
  • Sugar: 0 grams
  • Fiber: 34.4 grams
  • Fat: 30.7 grams
    • Saturated: 3.33 grams
    • Monounsaturated: 2.31 grams
    • Polyunsaturated: 23.67 grams
    • Omega-3: 17.83 grams
    • Omega-6: 5.84 grams
    • Trans: 0.14 grams

Notably, chia seeds are also free of gluten.

Dose of Chia seeds

Consuming chia seeds in the morning can help kickstart your metabolism and keep you feeling full and energized throughout the day. You can add them to smoothies, yogurt, oatmeal, or make chia pudding. Chia seeds, celebrated for their rich nutritional profile including omega-3 fatty acids, fibre, protein, and antioxidants, have garnered attention for their health benefits. Experts recommend a daily intake of one to two tablespoons. Excessive consumption can cause digestive discomfort.

Health Benefits of Chia seeds

  • reducing blood pressure.
  • lowering cholesterol levels.
  • supporting digestive health.
  • aiding in weight management.
  • reducing inflammation.
  • helping to control diabetes.
  • protecting against chronic disease.
  • improving anxiety and depression.

Chia seeds also have many health benefits, including:

Heart health: Chia seeds are high in fiber and omega-3 fatty acids, which can help reduce cholesterol levels and blood pressure, and lower the risk of heart disease.

Weight loss: Fiber in chia seeds helps you feel full longer, which can help with weight loss.

Brain function: Omega-3 fatty acids in chia seeds are important for brain function.

Blood sugar levels: Fiber in chia seeds can help reduce insulin resistance and improve blood sugar levels. 

Antioxidants: Chia seeds contain antioxidants that can help fight free radicals, which can cause cell damage and oxidative stress. 

Digestion: Chia seeds can help with digestion and gut health.

Negative Effects of Chia Seeds

However, moderation is the key to obtaining all the benefits without adverse effects. Rare but Possible: Chia seeds do not cause allergic reactions, but they might happen. Some symptoms of consuming chia seeds may include vomiting, rashes, hives, or difficulty breathing. Chia seeds may cause side effects in people with diabetes, high blood pressure, allergies, or digestive issues. In addition, consuming many of them may lead to weight gain.

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