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Health Benefits of Chia Seeds

By Diane Hanson

Would you believe me if I said seeds, especially chia seeds offer a host of astounding mental and physical health benefits? I am not kidding. If consumed as a regular part of your diet, you may experience greater energy, endurance and even weight loss. So what makes chia seeds the next superfood that's more superior and more popular than flaxseeds?

The health benefits of chia seeds are well documented far back in history. For centuries, chia seeds have been a staple food source for the American native people. It is said that Aztec warriors would eat the seeds during hunting trips for stamina while the Indians of the Southwest consumed only chia seeds mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.

What Are the Benefits of Eating Chia Seeds?

1. Chia seeds are highly valued for their fatty acid profile. Like flaxseeds, they're one of greatest vegetable sources of alpha-linolenic fatty acid (ALA), an essential fatty acid.

It is said that chia has the right ratio of omega 3 to omega 6, and is very rich in omega 3 fatty acids (more than flax seeds). Too much omega 6 intake over a long time is not a good thing. It has been associated with a host of negative side effects such as heart disease, cancer, asthma, arthritis and depression.

Essential fatty acids play an important role in supporting many bodily functions. They include proper activity of the brain and nervous system, and hormone production for optimal mental and physical health. EFAs are also required for metabolism, blood pressure regulation, and formation of healthy cell membranes.

However, EFAs cannot be produced in the body and therefore must be obtained through diet or supplementation.

2. Not only low in sodium and high in other nutrients such manganese, iron and phosphorous, chia seeds are also complete protein (gluten free), and they contain more protein by weight than any grains. Interestingly, chia has 5 times the amount of protein found in milk.

3. In addition to protein, they contain large amounts of B Vitamins (particularly niacin B3 and riboflavin B2) that may help fight depression as well as other mental problems like mood swings, anxitey attacks, and stress.

4. Did you know being deficient in certain Vitamins and minerals can trigger strong food cravings? For instance, if you are not getting enough calcium, you may have the urge to eat loads and loads of ice cream because your body is looking for that specific nutrient.

These tiny seeds contain significant amounts of calcium along with magnesium and boron, which help you better absorb calcium.

5. Chia seeds are also packed to the brim with various antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin and flavonols.

Antioxidants are important for maintaining good health because they fight and neutralize free radicals in your system. Exposure to dangerous toxins and environmental pollutants such as cigarette smoke, exhaust fumes, pesticides, and even radiation from the sun can increase the levels of free radicals in your body. Free radical damage may lead to many degenerative diseases.

6. Being high in fiber, chia seeds make a great addition to a detox program. Just 15 grams of chia seeds contain the same amount of soluble fiber as 17 grams of wheat bran.

Chia seed forms a thick gelatinous mucilage in water, absorbing up to 30 times its weight in water. This soluble fiber removes accumulated debris from the intestinal walls and then passes out of the body.

But make sure to drink lots of fluids when you take large amounts of chia seeds otherwise it will absorb water from your intestines, causing constipation.

7. Chia seeds may also prove to be beneficial in appetite control and weight loss. Studies have shown that eating chia seed slows down digestion of carbohydrates, leading to a feeling of satiety for a longer period of time.

Additionally, their essential fatty acids content not only help boost metabolism, but also build lean muscle mass.

How to Prepare Chia Seeds?

A common way to consume chia seeds is to make them into a gel. Place ⅓ cup of chia seeds into a resealable plastic container and add about 2 cups of water.

Stir well to prevent the seeds from clumping together. Let it sit for 5-10 minutes, and whisk again. Add more water, if needed.

Seal and store in the refrigerator. The gel will keep up to 2 weeks.

Since chia seeds have a mild nutty taste (quite bland), they can go in about any recipe.You can incorporate the gel into smoothies, jams, puddings or yogurt.

You can also sprinkle a handful of chia seeds on salads or cereals, or mix them into rice pilafs, or use them to thicken soups, stews and sauces.

Grinding chia seeds produces a meal called pinole, which can be mixed with flour into baked goods like biscuits, cakes and breads.

I also enjoy munching on toasted chia seeds mixed with almonds, walnuts, goji berries, and raisins.

You can also put them in museli, oatmeal porridge for extra nutritional boost.

Chia seeds are reasonably priced and can be found in most health food stores or you can can purchase them online.

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