Chia Seeds 101: A Superfood Worth Adding to Your Diet

What Are Chia Seeds?

Good things often come in small packages. Chia seeds, although small in size, deliver a dense dose of powerful nutrients. One of the most sought-after superfoods, chia seeds are packed with health benefits. 

These unassuming seeds have been a part of the human diet for centuries and date back to Aztec and Mayan civilizations, where they were mainly used for medicinal purposes because of their energy-boosting properties. Derived from the Salvia hispanica plant, chia seeds are believed to be native to Central America [ref].   

The high nutritional content of chia seeds makes them highly beneficial against chronic diseases. As a result, these seeds have found unwavering admirers across the world. 

Physical Attributes of Chia Seeds 

The distinct characteristics of chia seeds make them easy to identify: 

• Size - They are tiny, about 1-2 millimeters long. 
• Shape - Chia seeds have an oval shape and a slightly flattened appearance. 
• Color - They come in two colors - black and white. Occasionally, you may spot a few grey or brown seeds mixed with them. 
• Weight - These are incredibly lightweight. 
• Taste and aroma - Chia seeds might have a mild, nutty flavor but are mostly virtually tasteless.  
• Texture - Dry chia seeds have a hard, crunchy texture. When they absorb water, they develop a gel-like coating. 

Nutritional Content of Chia Seeds 

Chia seeds are widely celebrated for their exceptional nutritional profile. A tablespoon of chia seeds contains a dense concentration of nutrients. 

100 gms of chia seeds contain the following amounts of nutrients: 

• Calories - 486 kcal 
• Protein - 16.5 gm (contains many essential amino acids, making it a complete plant-based protein) [ref]
• Dietary fiber - 34.4 gm 
• Calcium - 631 mg 
• Potassium - 407 mg
• Magnesium - 335 mg 
• Phosphorus - 860 mg 
• Vitamin C - 1.6 mg 
• Omega-3 fatty acids - 5 gms approx 
• Antioxidants - Chlorogenic acid, caffeic acid, and quercetin

Health Benefits of Chia Seeds

The presence of multiple nutrients in chia seeds allows them to offer many health benefits. 

Boosts Heart Health 

Chia seeds are rich in omega-3 fatty acids that are known to lower bad cholesterol and triglycerides [ref]. They are also abundant in antioxidants that reduce the risk of developing heart problems. 

Controls Blood Sugar Levels 

Chia seeds have a high fiber content. It slows down the breakdown of carbohydrates and regulates glucose absorption in the body. These seeds help manage blood sugar levels and prevent the onset of diabetes. 

Reduces Blood Pressure Levels 

The minerals (calcium, phosphorus, and magnesium) present in the composition of chia seeds help reduce blood pressure levels [ref].   

Aids in Weight Management 

Chia seeds are rich in fiber and protein. When you consume these seeds regularly, they help control your cravings by promoting a sense of satiety. Hence, chia seeds support healthy weight management by cutting down your overall calorie intake. 

Improves Bone Health 

Chia seeds are packed with minerals like calcium, phosphorus, and magnesium, among many others, all of which are considered vital for your bone health. Chia seeds help improve bone density and reduce the risk of joint issues.   

Enhances Skin Health 

The antioxidants present in chia seeds, including quercetin and chlorogenic acid, fight substances that cause aging and skin damage. Chia seeds promote healthy, glowing skin. 

Combats Free Radicals  

The antioxidants present in chia seeds slow down the process of oxidation, which involves the creation of free radicals that may harm body cells [ref].  

Supports Digestive Health 

The high fiber content in chia seeds promotes healthy gut bacteria that aid in regular bowel movements. 

How Can You Include Chia Seeds In Your Diet? 

The neutral taste of chia seeds allows them to blend easily into a variety of food and drinks. Out of the many ways to eat chia seeds, the following are the most common and easy to prepare: 

• The easiest way to include chia seeds in your diet is by drinking chia seed water. 
• You can sprinkle chia seeds on smoothies to add a boost of nutrients. 
• Make chia pudding by combining chia seeds with milk in a 1:5 ratio and let it sit overnight. To prepare a delicious breakfast, you may add toppings like fruits, nuts, or muesli. 
• Add a tablespoon of chia seeds to your salad for a nutritious meal. 
• You may also use chia seeds as a thickening agent in soups, gravies, or sauces. 
• Mix chia seeds in the muffin or cookie batter for a nutrient boost. 
• Enhance your daily protein intake by simply adding chia seeds to a bowl of yogurt or oatmeal to add nutrition and texture. 

Chia Seeds: Side Effects

Despite being a nutritional powerhouse, chia seeds may be bad for some people’s health. Here are the side effects of chia seeds, which you should know before adding them to your daily diet. 

Allergies 

Some people are allergic to chia seeds. You may experience shortness of breath, itching, dizziness, or facial swelling after consuming them. Although it happens rarely, you must stop your chia seed intake if you notice any of these symptoms and seek medical attention immediately. 

Digestive Issues 

Too much of anything is bad for your health. Due to the high fiber content of chia seeds, eating them beyond their recommended daily intake may cause digestive issues like bloating, constipation, or diarrhea. 

Choking Hazard 

If you consume a large quantity of chia seeds at once, it may present a choking hazard. Also, if you consume dry chia seeds, they can expand in the esophagus and pose a choking risk. People with swallowing difficulties should always soak chia seeds in water before eating them. 

Interaction with medications  

Chia seeds are known to reduce blood sugar and blood pressure (BP) levels. So, if you are consuming large amounts of chia seeds with their medications, it may cause a sharp decline in your BP and blood sugar levels, causing further health complications.  

How Much Chia Seeds are Safe to Consume in a Day?

Experts recommend starting small when trying something new. So, even if chia seeds are packed with nutrients, take a tablespoon daily. Once you are familiar with them, add one more tablespoon to your diet. Don’t exceed the intake of chia seeds by 28 grams in a day. 

If you increase the intake of chia seeds and experience any digestive issues, cut back their consumption to avoid further problems.  

Key Takeaways 

Chia seeds have become an integral part of everyday diet in many countries. Its high nutritional value makes it popular for boosting energy and promoting physiological functions in the body. If you want to enhance your fiber, protein, and mineral intake whilst promoting your overall health, incorporating chia seed intake might work out for the best of you.