As part of our discussion of the “top 10 benefits of chia seeds,” we’ll add an 11th (and put it at the top): chia seeds are a complete plant-based protein. There, if that’s all you were interested in knowing, you don’t have to read the rest of the post!
Chia seeds are in the mint family, native to Mexico and Guatemala, and grown around Central and South America. But they are pretty much a 21st-century phenomenon as far as North America and Europe are concerned. Even at the turn of the century, if you said “chia,” most people might have thought about “chia pets,” figurine plants that allow you to sprout chia in such a way that it resembles fur or hair after a couple of weeks.
However, we’re not really into “chia pets” in this post, interesting though they may be. There are actually a myriad of health benefits in chia seeds, which is why they have become such a superfood recently. Let’s take a look at 10 of these.
Top 10 Benefits of Chia Seeds
- Liquid-Absorbing Hydration. Chia seeds absorb liquid in a unique and remarkable way. When mixed with water, they form a hydrating gel that retains water. In so doing, they help to maintain an electrolyte balance and sustain energy levels during periods of exercise. The fact that it creates a gel also makes it very versatile! You can create your own chia gelatin desserts, for example; just put juice or water together with chia seeds, and you will come up with something with an applesauce/tapioca/pudding consistency that is very pleasant to eat – not hard and crunchy as you might expect seeds to be.
- Chia Seeds are Nutrient-Rich. I know it seems everything we talk about is a “nutritional powerhouse.” That’s what we try to promote on this website! But that description truly fits chia seeds. They boast an impressive array of vitamins and minerals. In addition, they are packed with omega-3 fatty acids, protein, fiber, antioxidants, and essential minerals like calcium, phosphorus, and magnesium. They are indeed a “concentrated dose of goodness” in a small parcel! If you include them in your diet, you can help ensure that you’re getting a broad spectrum of essential nutrients.
- Chia Seeds Are a Great Blood Sugar Regulator. The soluble fiber in chia seeds prevents rapid spikes in blood glucose by slowing down the conversion of carbs into sugar. So for people who have diabetes or for other reasons want to stabilize their blood sugar levels, chia has potential huge benefits. So to reduce the risk of type 2 diabetes and to manage insulin resistance, chia seeds can be particularly helpful.
- Chia Seeds Contribute to Heart Health. The positive impact on heart health is one of the reasons why chia seeds have been widely hailed of late. The omega-3 fatty acids found in chia seeds, in particular alpha-linolenic acid (ALA), have been linked to a reduced risk of cardiovascular disease. ALA helps reduce inflammation, lower blood pressure, and maintain healthy cholesterol levels. All of these contribute to a healthier heart.
- Chia Seeds Support Digestive Health. They do this via the gel-like substance that forms when chia seeds are soaked in water. This causes them to act as a prebiotic, which supports the growth of good bacteria in the digestive system. A healthy digestive microbiota is associated with better digestion and overall well-being. Chia seeds are also a fantastic source of dietary fiber! They have lots of insoluble fiber which prevents constipation and promotes regular bowel movements. A healthy gut microbiota is associated with improved digestion and overall well-being.
- Chia Seeds Are Great for Weight Management. For those on a weight management journey, chia seeds can be your very helpful friend. The fact that they produce a gel-like substance when exposed to water because of their high soluble fiber content. This causes the digestive process to be slowed down, which promotes a feeling of fullness and reduces calorie intake. In addition, the fiber content aids in maintaining that “fit digestive system.
- Chia Seeds Are a Rich Source of Antioxidants. The antioxidants contained in chia seeds are quercetin, caffeic acid, and chlorogenic acid – among others. Antioxidants help to combat oxidative stress and protect the body from free radicals. Not only do they neutralize free radicals, they also help to reduce inflammation and lower the risk of chronic diseases – for example, cancer.
- Chia Seeds Help Build Healthy Bones. There is a lot of calcium and phosphorus in chia seeds. Calcium and phosphorus are essential minerals for maintaining strong and healthy bones. Even one ounce of chia seeds can provide a significant portion of the recommended daily consumption of these minerals! In particular if you are lactose intolerant, or have other dietary restrictions that make it hard to get enough calcium, chia seeds are a fantastic addition to your diet.
- Chia Seeds Are Gluten-Free and Suitable for Various Diets. Chia seeds are naturally gluten-free, so if you have gluten sensitivities or for whatever reason are following a gluten-free diet, chia seeds are an excellent choice. Chia seeds (obviously) are suitable for vegetarian and vegan diets. They are a great plant-based source of essential nutrients like protein and omega-3 fatty acids.
- Chia Seeds Are Very Versatile. Chia seeds can be used in so many different ways! So you can get the health benefits of chia seeds in so many different ways. They have a mild flavor and unique texture that makes them very blendable into a variety of dishes. You can add them to smoothies, put them in yogurt, add them to oatmeal, use them as an egg substitute in baking – to mention a few examples. Mix them with juice, tea, or whatever, let them sit a bit until they create a gel-like substance, and they consume very easily!
Are Chia Seeds Budget-Friendly?
Pound for pound, oatmeal for example is much less expensive. But if you are looking for maximum nutrients and a complete and somewhat-concentrated form of plant protein, you are getting a lot of “bang for your buck.” Personally, I don’t find the price outrageous for what you get in return! You have to do a “cost-benefit analysis,” as they say in the accounting world.
Finally…
Check out chia seeds in your local supermarket, if you haven’t already. For such a little seed, they really pack a punch! Healthwise you can’t go wrong – chia seeds are almost like tiny vitamin/mineral “tablets.”
If you have any comments or questions or anything to add about how you use chia seeds, please feel free to share in the comments section below.
