Chia seeds are the tiny black seeds from the Salvia hispanica plant. A member of the mint family, the plant originates from Central and South America. As an ingredient, the seeds are incredibly versatile. Of particular note is their ability to absorb liquid and form a gel, this means they can be used to thicken sauces, used as an egg replacement and make a sugar-free jam. Discover our full range of health benefit guides and also check out some of our favourite chia seed recipes , from raw jam to chocolate chia puddings.
Chia seeds are a rich source of minerals, which are known to be beneficial for bone health , including calcium, magnesium and phosphorus. A 25g portion of chia seeds contains approximately mg of calcium which makes a significant contribution when compared to the equivalent amount of milk.
Including chia seeds in your diet appears to have cardio-protective benefits , this may be thanks to their poly-unsaturated fat content, high fibre levels and anti-inflammatory properties. Chia seeds and chia flour have also been found to lower blood pressure in those with hypertension, the effects were relevant for both medicated and non-medicated participants.
Studies examining the effect of chia seeds on blood sugar control in animals showed an improvement in insulin resistance. This was echoed by similar clinical studies examining the effects of bread made using chia seeds, on reducing blood sugar response in humans.
The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels.
Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. They can also be eaten cooked, added to baked goods like bread and muffins. In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes.
A gel will form that can be used instead of eggs in baking. To make a green chia smoothie , blend 2 cups of spinach, 1. Then add one peeled orange, a cup of strawberries, and a cup of frozen blueberries and blend again. One man with a history of swallowing problems developed an esophageal obstruction after he ate a tablespoon of dry chia seeds and then tried to wash them down with a glass of water.
The seeds formed a thick gel in his esophagus that he was unable to swallow without medical treatment. This was a rare case, but it highlights the importance of mixing chia seeds into another food or liquid before consuming, especially for people with a history of swallowing problems. Small children should not be given chia seeds. To prevent disease and achieve good health, it is better to eat a balanced diet with a variety of foods, rather than concentrating on individual foods.
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Nutrition facts. Vitamins and minerals. Other plant compounds. Health benefits of chia seeds. Adverse effects and individual concerns.
Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds and weight loss have provided mixed results.
Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood.
In turn, this can reduce your risk of heart disease Consuming the omega-3 fatty acid in chia seeds known as ALA has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results. Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.
However, more human research is needed. Chia seeds are high in several nutrients that are important for bone health, including calcium , phosphorus, and magnesium. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.
Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group.
The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density. Consuming chia seeds may help with blood sugar regulation, possibly due to their content of fiber and other beneficial compounds.
People with diabetes may struggle with high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease
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