Health Benefits and Uses of Chia (Spain Sage)

Chia (Salvia hispanica) is a flowering plant in the genus Salvia L and family Lamiaceae. Other names of Salvia hispanica include Chia, Mexican Chia and Salba. It is an annual plant which prefers well-drained soils. It bears hermaphrodite flowers in the middle of the summer. The seeds of Chia plant are black, brown or white. Chan and Golden chia are the two varieties of Chia seeds.

It is an erect, low growing or branched herb which grows upto 1.75 meters (5.7 feet) in height. Leaves are green, pointed, ovate, opposite; 4-8 cm (1.6-3.1 inches) long and 3-5 cm (1.2-2 inches) wide. Flowers are hermaphrodite and purple or white in color. Seeds are tiny, oval, smooth and 1 mm in diameter.

Chia seeds are consumed by adding it to protein shakes, cereal, smoothies, yogurt and salads. It is slightly nutty and mild flavor. It is mixed with water which forms likes a clear gel. Moreover, in nutrition it has high content of amino acids and protein. In addition, the chia seeds are used to make breads and are rich in omega-3, protein, fiber, omega-6 and folic acid. It promotes the skin health, heart health, lowers signs of aging, digestive system and builds strong bones. The studies have also shown that it has the ability to heal diabetes.

Chia seeds are versatile, and their benefits are endless. Chia seeds are among the healthiest foods on the planet. They’re loaded with nutrients that can have important benefits for your body and brain. Here are health benefits of chia seeds, supported by science. Studies suggest that regularly consuming them can lead to a nutritional boost in minerals and vitamins. It can also inhibit inflammation, reduce the risk of heart disease, regulate your blood glucose, and enhance weight loss, among other benefits.

Deliver a Massive Amount of Nutrients With Very Few Calories:

Chia seeds have been cited in recipe books, articles, and scientific papers as “superfoods”. This label can be attributed to their high nutritional density; in one small seed, there is a lot going on. The average Chia seed composition is approximately 15-25% protein, 30-33% fat, 26-41% carbohydrate, and 18-30% dietary fiber. A one-ounce (28 grams - 2 tablespoons) serving of chia seeds contains:

• Fiber: 11 grams,
• Protein: 4 grams,
• Fat: 9 grams,
• Calcium: 18% of the RDI,
• Manganese: 30% of the RDI,
• Magnesium: 30% of the RDI,
• Phosphorus: 27% of the RDI.

They are also a significant source of omega-3 fatty acids; Chia seeds contain 63.79% omega-3 fatty acids compared to another omega-3 powerhouse, flax seeds, at 56.37%. 2 Chia seeds also contain the minerals magnesium, calcium, and phosphorus, a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2, vitamin C. They even contain all 9 essential amino acids 2 that our bodies cannot produce.

This small amount supplies only 137 calories and one gram of digestible carbohydrate. Interestingly, if you subtract the fiber, most of which doesn’t end up as usable calories for your body, Chia seeds only contain 101 calories per ounce (28 grams).

This makes them one of the world’s best sources of several important nutrients, calorie for calorie. To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten. Despite their tiny size, Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients. There has been extensive research completed in recent years, analyzing the potential of Chia seed use.

Antioxidants:

Antioxidants basically make the impossible possible. They slow down cell damage caused by free radicals, aging signs, resulting in younger looking skin, healthier hair and even may help strengthen the immune system and reduce the risk for different cancers and heart disease. A high antioxidant content is what makes Chia seeds more shelf-stable than other seeds.

Adding Chia seeds to your water provides tons of extra antioxidants while keeping you hydrated--two things that are essential for great skin. In fact, chia seeds have more antioxidants than blueberries and are one of the most high-antioxidant foods on the planet. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Omega 3:

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke. Omega-3s may also decrease LDL cholesterol “bad”, total cholesterol, triglyceride levels, slightly lower blood pressure and reduce inflammation.

The richest sources of omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, walnuts, seaweed, edamame, herring, mackerel, salmon, cod liver oil, oysters, sardines, anchovies, tuna, and caviar.

Omega 3 is extremely important for our bodies working. Chia seeds are perhaps the highest sources of plant-based omega corrosive, otherwise called Alpha-Linolenic Acid (AHA). These are a piece of polyunsaturated fats which are acceptable fats and incredibly fundamental for the nervous functioning of our body. They have a wide range of benefits, from fighting depression, to improving sleep, to reducing the risk of heart disease. The bummer is, there aren't very many foods that supply omega-3s. There's really just fish, walnuts, and flax seeds. Over half of chia seed's fat is omega-3s, making it an excellent choice for all omega-related health.

Chia seeds have a lipid profile that's 60% omega 3 fatty acids, making them the richest plant-based source of this healthy fat. Omega 3 fatty acids reduce inflammation in the body, enhance brain function, and reduce cholesterol.

Chia seeds can help increase the level of alpha-linoleic acids in your body, also known as ALA (alpha-linolenic acid), which is not as beneficial as you may think. It is one of the essential fatty acids that the body needs but cannot produce. So it has to be obtained from food. Other important fatty acids include EPA and DHA (both found in animal foods). ALA needs to be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can use it. Unfortunately, the conversion process is inefficient in humans, and only a small percentage of ALA can be converted to either the EPA or DHA. To get the DHA your body and brain needs, either eat fatty fish regularly or take fish oil or, if you are vegan or vegetarian, a plant-sourced DHA supplement. Studies have shown that Chia seeds, especially if they’re milled, can increase blood levels of ALA and EPA but not DHA.

Fiber:

Most people don’t get enough fiber in our diets, yet fiber is so important; according to the Harvard School of Public Health, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in your gut, which plays a central role in many aspects of health and disease. Finally, increased fiber intake and a high fiber diet have also been shown to help with weight loss, as fiber keeps you fuller for longer.

Most people consume less than half of that recommendation. The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10g of fiber, almost half the daily recommendation for a woman over 50 years.

Chia seeds contain high amounts of soluble fiber, which absorbs water and expands in the stomach. This slows down the absorption of food and keeps you full longer, which prevents overeating and aids weight loss. The high fiber also helps reduce bloating, constipation, and improve general digestive health. Two tablespoons of chia seeds have 11g of dietary fiber, which is half of what a woman needs in a day and about a third what a man needs. One ounce (28g) of chia seeds has 12g of carbs. However, 11 of those grams are fiber, which your body doesn’t digest. Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar. The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes Chia a low-carb friendly food. Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach.

Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in your intestine, which is important, keeping your gut flora well fed is absolutely crucial for health. Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.

Plant-Based Protein:

Most of us know by now that protein is great to consume for putting on lean muscle, burning fat, and managing hunger and appetite. A 28g, or one-ounce, serving of chia seeds contains 5.6 grams of protein. More and more people are choosing to reduce their animal protein intake, so whether you’re a vegetarian, vegan, flexitarian or meat-eater, chia seeds provide a unique plant-based option to get in your protein at any time of day, while also enjoying all the other superfood benefits chia seeds offer.

They also have a good balance of essential amino acids, so your body should be able to make use of their protein content. Protein has various health benefits and is by far the most weight loss friendly dietary nutrient. It is the building block of bones, skin, muscles, cartilage, and blood. It’s essential for tissue growth and repair, enzymes, and hormone production. It also helps reduce appetite and cravings, making you lose weight and prevent unnecessary snacking that can contribute to weight gain. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.

For people that don't eat meat, finding foods with protein can be a drag. Pair that with peanut butter on oats, amp up your salad, morning cereal, or even consider a chia seed pudding and you've got enough energy to last you well past lunch. Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

Gluten-Free:

Gluten is the protein present in cereal grains, especially wheat, and is responsible for the elastic texture of dough. In certain individuals, gluten is known to cause allergies and gluten intolerance. However, with chia seeds, it’s a different scenario. It is 100% gluten-free. It is particularly helpful in gluten-free baking. Chia seeds are especially beneficial for individuals suffering from celiac disease. As per studies, people with celiac disease tend to consume less calcium and fiber than recommended and chia seeds, being rich in these two nutrients, can bridge the gap.

Many individuals, especially that health-conscious ones are avoiding grain-based foods because they contain a high volume of a protein called gluten. There are several reasons to avoid gluten. Some do it to manage celiac disease, some do it to control dermatitis herpetiformis, and some simply because they are gluten intolerant. None of these is a problem with chia seeds as it does not contain any gluten.

Chia seeds are naturally gluten-free, so whether you have Celiac disease and or are just eating Paleo, you can enjoy the same bounty of health benefits.

Calcium:

Chia seeds have more calcium ounce for ounce than most dairy products. If you don't eat dairy, this could be a life-changer. If you do eat dairy, pair it with yogurt for a healthy dose of the good stuff.

Manganese:

Chia seeds are also rich in manganese. Manganese might help in the treatment of arthritis, diabetes, and epilepsy. Manganese also has excellent antioxidant properties. It improves metabolism and accelerates wound healing.

Magnesium:

Magnesium has a range of significant functions throughout the body. It is said that when you consume 100 grams of chia seeds, you get a remarkable 83% of your magnesium DV and that implies that you can use these as a great way to relax and unwind ready for bed.

One serving of chia seeds contains 30% of the RDA of magnesium. The mineral has several benefits, a few them include treatment of hypertension and heart disease, osteoporosis, and type 2 diabetes. Magnesium also helps in the production of energy in the body, and a lack of it can cause fatigue, insomnia, irritability, and poor memory.

Natural Energy:

Chia seeds give you natural energy without the crash of caffeine. Add them to your water before you head out on a run and you might find yourself adding an extra mile! Mix them into to your morning smoothie and you won’t need that cappuccino after all.

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool. Chia seeds are enriched with fiber. Each 100 gram will give you nearly 40g of dietary fiber. Fiber is a brilliant agent for processing and helps keep bowel-related diseases ( like constipation) away. Fiber likewise helps in alleviating from bowel inflammation, irritability, and aids in regulating cholesterol levels as well.

Constipation:

Since they are packed with fiber, especially insoluble fiber, Chia seeds turn into a gel when they come in contact with water. This adds to your stool and aids bowel movements, thereby relieving constipation. Fiber also has been found to improve digestion.

Chia seeds provide 50% of the average dietary fiber requirement in just a ¼ cup serving. Fiber offers a host of health benefits, especially when it comes to digestive health.6 Two forms of fiber are found in chia seeds, the type that mixes with water (soluble fiber) and roughage, or insoluble fiber. This combination means that chia seeds help soften stool and also add bulk, making it easier and faster to pass. Just be sure to increase your intake of fiber slowly and drink plenty of water as your body adjusts to this positive change.

Diverticulosis:

High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon. The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.

Anti-Tryptic Activity:

Weight loss is probably the number one reason most people do what they do. In fact, it is a multi-billion dollar industry. And if you are looking to lose weight, chia seeds could be one the first options you can consider. Of course, no single food can aid weight loss or cause weight gain. It all depends on our food habits and lifestyle. However, what makes chia seeds a good weight loss food is the excellent fiber content. A normal intake of Chia seeds a day, which amounts to 25 to 38g a day, can go a long way in helping you shed those kilos. The seeds are also found to reduce belly fat.

Just add two tablespoons of raw or whole Chia seeds into a glass of water. Stir well. After allowing the mixture to settle (for a few minutes), drink them quick before they get swollen due to water absorption. Fiber in Chia seeds also helps you feel full for longer periods of time. It promotes satiety. The seeds absorb water in the stomach and then expand, thereby suppressing your appetite. This can eventually lead to weight loss.

Many health experts believe that Chia seeds can aid weight loss. Studies have shown that consuming high amounts of fiber may lead to weight loss. Chia seeds have a high protein content at 15-25%. Protein helps maintain a healthy body weight and can even help lose weight.

When soaked in water, Chia seeds expand and become kind of gel-like. Chia seeds can absorb up to 12x their weight in water. That means when you put Chia seeds in smoothies, you’ll get a thicker smoothie that will also keep you fuller longer. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period. Also, the protein in Chia seeds could help reduce appetite and food intake.

Obesity:

While including Chia seeds in your food intake is questionable to produce weight loss by itself, various experts think they could be a beneficial addon to a diet for weight loss. A diet for weight loss is more than merely about single foods. The whole diet matters, over and above other lifestyle activities such as exercise and sleep. Chia seeds may help encourage weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food.

Protein assists with weight management, likely due to the enhanced feeling offullness it provides. Incorporating chia seeds into a healthy diet may then give that extra protein-kick needed to achieve a healthy weight.

Matabolism:

Chia seeds are packed with B vitamins, zinc, iron, and magnesium, all of which help boost energy. You can add the seeds to your favorite smoothie and enjoy a refreshing burst of energy. As per a report published by the University of New Hampshire, Chia seeds can also boost your metabolism.

Belly Fat:

Due to the high fiber content in chia seeds, they have a stabilizing effect on blood sugar, which consequently fights insulin resistance (the main factor that contributes to belly fat). Chia seeds also help us get full, faster, due to their high tryptophan content, also helping to regulate appetite, sleep, and improve our mood.

Stimulates Appetite:

Chia seeds contain 11 grams of fibre per ounce, that’s 42% of your recommended daily value in just one serving. Chia expands in your gut, curbing your appetite. Add to a breakfast smoothie or yogurt to feel fuller longer.

Subjective Appetite:

Chia seed is considered to be one of the most beneficial home remedies for diabetes. To lower the illness of diabetes, it is desperately crucial to have the adequate function of insulin and glucose. One of the promising elements of Chia seeds is it enhances glucose and insulin tolerance in the body. It also assists in lessening the high blood glucose level by slowing the sugar passages into the blood. However, there are few cautionary points to keep in mind such as patients could be allergic, and also heavy consumption should be avoided.

Blood Sugar:

Chronically elevated sugar levels have been associated with insulin resistance, obesity, type 2 diabetes, and heart disease. Consuming Chia seeds have been shown to reduce and stabilize blood sugar levels, which can help increase your insulin sensitivity. Chia’s high fibre content slows the conversion of carbohydrates to sugar and of sugar to fat during digestion. This helps keep blood sugar levels steady. Chia’s ability to slow down digestion can be linked to diabetes prevention. The gelatinous coating chia seeds develop can also prevent spikes in the blood sugar levels.

Animal studies have found that Chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals. A few human studies support this by showing that eating bread that contains chia seeds lowers the post-meal rise in blood sugar compared to bread that doesn’t include any Chia.

High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes. Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease. But temporary spikes in blood sugar levels after meals may also have adverse health effects when they’re excessively high on a regular basis.

Insulin Resistance:

These seeds are packed with omega-3 fatty acids, even more than flax seeds and salmon, and this healthy fat is key to a healthy heart. High blood fat levels increases your risk of developing heart disease, and omega-3s have been shown to lower triglyceride levels. These fatty acids help lower blood cholesterol and prevent coronary heart disease in the process. The monounsaturated fats in chia seeds help lower the cholesterol levels. The Academy of Nutrition and Dietetics also states that adding chia seeds to the diet can keep a check on the cholesterol levels.

Heart disease can be due to many factors, including inflammation, excessive weight gain, and high blood pressure. Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure. The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

High Blood Pressure:

Some studies have shown Chia seeds can reduce and regulate your blood pressure levels, making them helpful to reduce your risk for heart disease. Given that Chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease. Their benefits have been examined in several studies, but the results have been inconclusive.

A few studies show that Chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease. Overall, it’s possible that chia seeds may benefit heart health, but they probably won’t have a major effect unless accompanied by other beneficial lifestyle and dietary changes.

Studies on the effects of Chia seeds on heart disease risk factors are inconclusive. Some studies suggest benefits, others do not. Summary studies on the effects of Chia seeds on heart disease risk factors are inconclusive. Some studies suggest benefits, others do not. 

Cholesterol Levels:

Increased fiber intake has been shown to lower blood pressure and cholesterol levels. You’ve likely heard that too much cholesterol is bad for your health. Cholesterol is a sterol, or a type of lipid (fat) that contributes to bodily functions including maintaining cell membrane fluidity. But too much cholesterol does more damage than good. High cholesterol can increase arterial plaque build-up, making it more challenging for blood to pass through, consequently raising blood pressure. Elevated blood pressure poses a serious risk for stroke.

At the start of the experiment, the rabbits with high blood cholesterol also had reduced acetylcholine response in the aorta. Acetylcholine relaxes blood vessels by inducing nitric oxide release. This relaxation can help alleviate high blood pressure. The rabbits given Chia seed oil showed an improved acetylcholine response, and nitric oxide release was completely restored. Chia seed oil also reduced the response to noradrenaline and angiotensin II, which both increase blood pressure.

These studies suggest that eating Chia seeds may be a heart-healthy addition to those at risk for high blood pressure and cardiovascular dysfunction. Chia seeds were also found to treat dyslipidemia, a metabolic disorder where there is an abnormal amount of cholesterol in the blood. In another Argentine study, the alpha-linoleic acid in chia seeds had improved the condition of rats suffering from dyslipidemia. In addition to treating dyslipidemia, chia seeds were also found to increase the levels of HDL or good cholesterol.

Chia seeds contain a beneficial flavonol, kaempferol. Food sources of kaempferol demonstrate anticancer potential through their ability to affect several cellular mechanisms including apoptosis and signaling. For instance, kaempferol blocks the action of bisphenol A (BPA), an endocrine-disrupting chemical found in plastics and processed foods.

Kaempferol is proactive against several forms of cancer, including breast cancer, liver cancer, brain cancer, colon cancer, and more. As a whole food, Chia seeds offer several additional cancer-fighting compounds, like quercetin and dietary fiber. With few negative side effects and lots of potential benefits, chia seeds help supply your body with free radical protection.

Prostate Cancer:

Zinc helps to maintain the prostate health. The deficiency of zinc enlarges the prostate gland and sensitive to cancer. The prostate disorder patients should take 15mg of Zinc daily under the medical observation. The studies show that the adequate presence of zinc in the blood helps to lower the growth of tumor.

The omega-3 fatty acids in chia seeds have been found to increase circulation and reduce dryness and skin inflammation. And as per a Manchester study, omega-3s help protect the skin from UV radiation. Chia seeds contain anti-inflammatory properties that could help prevent wrinkles. The seeds also help reduce skin sagging.

Strengthens Skin:

A strong skin barrier is important to protect it from external aggressors and keep issues like acne and UV damage to a minimum. Chia seeds are rich in Omega-3 fatty acids that help strengthen this barrier and keep it protected from environmental harm.

Moisturize Skin:

The high omega-3 content means these seeds have anti-inflammatory properties, which can diminish redness and revive dry skin. Chia seeds are able to hold huge amounts of water and thus can make a very hydrating food to be added in your diet. Hydration is key to maintaining skin health and chia seeds can be very beneficial for that.

Chia seeds are also available in serum form. It is suggests applying it directly to dry skin or cuticles for immediate relief. You can also add a few drops to your regular lotion for extra moisturizing power.

Glows Skin:

Rich in nutrients like vitamin A, vitamin C, iron and potassium, regular consumption of chia seeds can help boost skin luminosity and elasticity, making it glow from the inside out.

Eczema:

Eczema is a chronic skin disorder which is caused due to the zinc deficiency in body. Zinc is vital for the treating the infections and supports the restoring ability for healing properly. The balance of zinc in the blood helps to alleviate the irritation.

Chronic Inflammation:

Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example. Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm. This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer. Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood. Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet.

Arthritis:

Copper is associated with anti-inflammatory properties that helps to reduce the arthritis symptoms. The arthritis patients use the copper bracelets with a belief that it will help in curing this ailments. Copper is stored in the water overnight and should consume in the morning after waking up. It raise the metabolism for the proper functions.

Cramps:

Magnesium treats the kidney stress, back muscles and muscular tension. It assists in the calcium absorption that assists the bone healing faster. Its deficiency leads to the symptoms of leg cramps and general fatigue. The adequate intake of magnesium helps to treat the chronic leg cramps.

Pregnancy:

Zinc is vital for repairing of DNA and its functions. It is vital for the cell growth and builds the cell constituents during pregnancy. During pregnancy various enzymatic and development activity so zinc is essential for the mothers and infants.

Easy to Add to Your Diet:

Chia seeds are incredibly easy to incorporate into your diet. The seeds themselves taste rather bland, so you can add them to pretty much anything. They also don’t need to be ground like flax seeds, which makes them much easier to prepare. They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes. Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes. They can also be mixed with water and turned into a gel. Adding Chia seeds to recipes will dramatically boost their nutritional value. They do also seem to be well tolerated, but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.

A common dosage recommendation is 20g (about 1.5 tablespoons) of Chia seeds, twice per day.