You have probably heard how important it is to get enough essentials fatty acids (EFAs) in your diet. Some good food sources containing Omega 3 and Omega 6 fatty acids include fish, shellfish, flax seeds, leafy green vegetables and walnuts. Unfortunately, it is not always easy to obtain enough of these fatty acids on a daily basis.
Recently, an ancient seed has regained popularity due to its high nutritional value.You may know Chia as the sprouts that grow on the porous clay figurines called Chia Pets, however there is much more to it than that. Chia has both nutritional and medicinal benefits. The Chia seeds are an excellent source of essential fatty acids and are a great addition to a healthy diet.
Chia is a member of the mint family. The seeds are either white or black and both types are highly nutritious. Originally grown in Mexico and the Southwest between 1500 and 910 B.C., Chia seeds were an important part of the Aztec and Mayan diet. Aztec warriors used Chia as their main source of fuel during conquests.
Medicinally, they also used it to relieve joint pain and stimulate saliva. Although once a major crop in Mexico, it was banned after the Spanish conquest due to its association with Aztec religion where it was used as an offering during religious ceremonies and ritual. Commercial production is increasing and you can now find Chia seeds online as well as in many health food stores.
10 Health Benefits of Chia Seeds
- Omega 3 fatty acids – Chia seeds are rich in polyunsaturated fats especially Omega 3 fatty acids. Chia seeds lipid profile is composed of 60% Omega 3, making them one of the richest plant-based sources of these fatty acids specifically of alpha-linolenic acid or ALA. The Omega 3 in Chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
- Fiber – fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber with a whopping 10 grams in only 2 tablespoons. That is one third of the daily recommended intake of fiber per day.
- Antioxidants – Chia seeds are rich in antioxidants that help protect the body from free radicals aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
- Minerals – two tablespoons of Chia seeds contain 18% of the DRI for calcium, 35% for phosphorus, 24% for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight and are important for energy metabolism and a part of DNA synthesis.
- Satiety – satiety is the feeling of being full and satisfied which helps lower food cravings between meals. The combination of protein fiber and the gelling action of Chia seeds when mixed with liquids all contribute to their satiating effects.
- Gluten free – Chia seeds contain no gluten or grains therefore all of the nutritional benefits of Chia seeds can be obtained on a gluten-free diet.
- Egg replacer – the outer layer of Chia seeds swells when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix one tablespoon of Chia seeds with three tablespoons of water and let sit for 15 minutes.
- Can be digested whole – Unlike flax seeds which are also high in Omega 3 fatty acids, fiber and minerals, Chia seeds do not need to be ground in order to obtain their nutrient or egg replacement benefits.
- Dyslipidemia – a study published in the British Journal of nutrition, showed that Chia seeds as a dietary fat source, can lower triglycerides and cholesterol levels while increasing HDL or good cholesterol. The study also found that when substituting Chia seeds for other fat sources such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.
- Blood sugar regulation – Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.