Health Benefits and Uses of Chia (Spain Sage)
Chia (Salvia hispanica)
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.
Health Benefits of Chia Seeds
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.
A 2018 review and meta-analysis on clinical evidence on dietary supplementation with Chia seed in Nutrition Reviews by Siew Li Teoh Nai Ming Lai Possatorn Vanichkulpitak Vladimir Vuksan Hoang Ho Nathorn Chaiyakunapruk about Chia as a dietary supplement, popular for its high alpha-linolenic acid, vegetable protein and dietary fiber content, clinical information on effects has been lacking. This study, using a systematic search of databases, including randomized controlled trials, summarized the clinical evidence regarding the use of chia seed for a variety of health conditions. Pooling of results showed no significant differences except for the following findings of subgroup analysis at higher doses of chia seed i.e., lower postprandial blood glucose level, lower HDL, and lower diastolic blood pressure. The quality of all evidence assessed was low or very low. All trials employed only surrogate markers as outcomes. Authors suggest that future trials with improved methodological quality, well-described clinical events, and well-validated surrogate markers are needed to support the potential health benefits of chia seed consumption.
Another 2012 study "The Promising Future of Chia, Salvia hispanica L." in J Biomed Biotechnol. Health Benefits of Chia Seed / Human Clinical Trials by Norially Mohd Ali, Swee Keong Yeap, Wan Young Ho, Boon Kee Beh, Sheau Wei Tan, and Soon Guan Tan reports on four clinical trials on the Chia seeds. One of the trials showed no health benefits, the difference was attributed to treatment durations employed or biochemical components used in the studies. Various benefits include high dietary fiber and ALA content that can promote body weight loss, reduction of triglyceride and blood glucose levels, and reduced postprandial glycemia.
In a 2009 European Food Safety Authority: The EFSA Journal "Opinion on the safety of ‘Chia seeds (Salvia hispanica L.) and ground whole Chia seeds’ as a food ingredient / Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies" was reported on a scientific opinion on the safety of chia seed and ground whole chia as novel food ingredient for use in bread. Based on compositional data on chia seeds, its nutritional characteristics, and proposed use, the panel saw no nutritional disadvantage to the consumer for use of chia as novel food ingredient. While there was no evidence of adverse effects, there were still uncertainties with regard its potential allergenicity. Previous and current use of chia for food purposes in non-EU countries provided supportive evidence for a positive conclusion on safety of chia seeds and ground whole chia seeds under the proposed conditions of use.
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.
A 2015 study in J Pharm Pharmacogn Res 3 by Mendoza-Espinoza JA, Bañuelos-Hernández AE, Medina-Valdez M, Díaz de León-Sánchez F, Pérez-Flores LJ, Rivera-Cabrera F, Sierra-Palacios E. evaluated the antioxidant and quantitative phytochemical content of methanolic extracts of seeds and aerial parts of the chia plant. The antioxidant capacity showed lower than that reported for coffee or green tea. Toxicity study of aerial parts and seeds assessed in Brine shrimp (Artemia salina L.) nauplii showed a low lethal effect. There was no significant effect on body mass and satiety compared to the water control group.
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.
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.
The United States dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8g of fiber per day and women under the age of 50 years should consume 25.2 g per day. For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day.
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.
A 2017 study "Characterization of phenolic compounds in Chia (Salvia hispanica L.) seeds, fiber flour and oil" in Food Chemistry by Sheila Cristina Oliveira-Alvesa, Debora Barbosa Vendramini et al evaluated commercial samples of chia seed, fiber flour and oil for phenolic compounds using ultrasound-assisted methodology. Phenolic compounds from crude and hydrolyzed extracts were mainly caffeic acid and danshensu and its derivatives, such as rosmarinic and salvianolic acids. TPC was higher in the hydrolyzed extracts. Phenolic compounds are important dietary sources of natural antioxidants for prevention of diseases caused by oxidative stress.
Another 2017 randomized, controlled, crossover study "Comparison of flax (Linum usitatissimum) and Salba-Chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals" in European Journal of Clinical Nutrition by V Vuksan, L Choleva, E Jovanovski, A L Jenkins, F Au-Yeung, A G Dias, H V T Ho, A Zurbau and L Duvnjak compared the effect of two seeds (flax and salba-chia seeds) on fifteen healthy participants. Despite the similarities in nutritional composition, Salba-chia appears to have the ability to convert glucose into a slow-release carbohydrate and affect satiety to a greater extent than flax, possible due to higher fiber viscosity.
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.
Chia seeds contain 14% of protein, with just two tablespoons providing up to 5g of protein. And according to the American Journal of Clinical Nutrition, a high-protein diet can reduce hunger and encourage satiety. As per a Brazilian study, chia seeds had shown great protein quality. They also had improved the lipid profiles (cholesterol levels, basically) in rats.
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.
A 2016 study "Characterization of protein fractions and antioxidant activity of Chia seeds (Salvia hispanica L.)" in Potravinarstvo Slovak Journal of Food Sciences, Vol 10, No 1 by Kvetoslava Kačmárová, Blažena Lavová, Peter Socha, Dana Urminská evaluated chia seed for protein content and antioxidant activity. Protein content ranged from 2.9% to 4.6% dry matter, albumins and globulins ranged from 54.6% to 62.6%. Various chia seeds showed differenced in SOD activity and exhibited high antiradical activity against ABTS. Results suggest chia seed is potentially suitable for use in gluten-free diet of celiac people and as antioxidant ingredient in health food.
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.
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.
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 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.
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.
Improves Digestive Health:
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.
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.
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.
In a 2017 study "Anti-tryptic activity in seed and food product of Chia" by Ana Paula Araujo de Souza, Lorena Maria Araujo Marinheiro et al was showed that Chia is an important source of proteins and crude extract and protein fractions have exhibited inhibitory activity for trypsin. Its consumption has benefits attributable to nutritional composition and phenolic contents. This study verified the anti-tryptic activity of Chia commercial seeds and flour, and it is possible to isolate trypsin protein inhibitor from Chia seeds.
Supports Weight Loss:
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.
However, evidence is scant. A review, published in the Journal of Obesity, concludes that "there is limited data to suggest the use of chia seeds for weight loss”. Another study, published in Nutrition Research, concludes that, in overweight adults, chia seeds have “no influence on body mass or composition, or various disease risk factor measures”.
As per a Brazilian study, Chia seeds play a role in fat reduction. Chia seeds are also rich in protein, which also has been found to promote satiety and weight loss. One study showed that the intake of Chia seeds as a snack in the mid-morning may produce satiety temporarily in healthy persons. Nevertheless, studies scrutinizing the efficacy of chia seeds in causing weight loss have delivered rather discouraging results.
However, in another study, initial results suggest that the intake of Chia seeds enhances control of type 2 diabetes and subdues hunger. The findings of the study reinforce the helpful role of Chia seeds in helping weight loss and the development of risk factors linked to obesity.
Several studies have examined the soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss. Also, the protein in Chia seeds could help reduce appetite and food intake. In fact, one study found that eating chia seeds for breakfast increased satiety and reduced food intake in the short-term. However, studies examining the effectiveness of chia seeds for weight loss have provided rather disappointing results.
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.
For example, a study in Nutrition Research looked at how well chia seeds helped promote weight loss in overweight adults. To their surprise, researchers found that consumption of 50g of Chia seeds (about ¼ cup) daily did not have any significant effect on body mass or on risk factors for certain diseases, such as inflammation and high blood pressure.
In a study in 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers. In another 10-week study in 62 women, Chia seeds had no effect on body weight but did increase the amount of omega-3 fat in the blood. In contrast, a 6-month study in obese people with type 2 diabetes on a reduced-calorie diet found that eating Chia seeds daily caused significantly greater weight loss than a placebo. Though adding Chia seeds to your diet is unlikely to cause weight loss on its own, many experts believe they can be a useful addition to a weight loss diet. A weight loss diet is about more than just single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise. When combined with a real-food based diet and a healthy lifestyle, chia seeds may definitely help promote weight loss.
A study, 113 overweight individuals lost an average of 7.5% body weight, and then they were asked to maintain their weight for six months. Participants that ate a high-protein diet containing 30g of protein per day showed a significantly lower weight gain and decreased waist circumference than participants on the regular diet.8 Although the increased protein consumption in this study was minimal (15% to 18%), the difference in weight maintenance was significant.
Another study took 65 people, and split them into three groups: high-carb (12% energy from protein), high-protein (25% energy from protein), and a control group. Over a six-month period, weight loss in the high-protein group reached an average of 8.9kg, with an average fat loss of 7.6kg.9 The high-carb group had an average of 5.1kg weight loss and 4.3kg fat loss.
A 2017 double-blind, randomized, controlled trial "Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes" in Nutrition, Metabolism & Cardiovascular Diseases by V. Vuksan, A.L. Jenkins, C. Brissette, L. Choleva, E. Jovanovski, A.L. Gibbs, R.P. Bazinet, F. Au-Yeung, A. Zurbau, H.V.T. Ho, L. Duvnjak, J.L. Sievenpiper, R.G. Josse, A. Hanna of two parallel groups with 77 over-weight or obese patients with T2D supported the beneficial role of Salba-chia seeds in promoting weight loss and improvement of obesity related risk factors, while maintaining good glycemic control. Supplementation of Salba-chia may be a useful dietary addition to conventional therapy in the management of obesity in diabetes.
A 2009 study "Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats" in British Journal of Nutrition, Vol 101, Issue 1 by Adriana G. Chicco, Maria E. D'Alessandro, Gustavo J. Hein, Maria E. Oliva and Yolanda B. Lombardo investigated the benefits of dietary intake of chia seed rich in α-linolenic acid and fiber on dyslipidemia and insulin resistance in Wistar rats fed with a sucrose-rich diet. Results showed dietary chia seed prevented the onset of dyslipidemia and insulin resistance in rats fed with SRD. Study provided new data regarding effect on chia seed upon lipid and glucose homeostasis in and experimental model of dislipidemia and insulin resistance.
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.
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.
According to the report published by the University of New Hampshire, they suggested that Chia seeds can also boost your metabolism as it is packed with B vitamins, zinc, iron, and magnesium – all of which help boost energy.
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.
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.
A 2009 study "The Effects of Salvia hispanica L. on Postprandial Glycemia and Subjective Appetite" in Master's of Science, Nutritional Sciences, University of Toronto by Amy Sanda Lee evaluated the ability of novel oil-rich grain Salvia hispanica to lower postprandial glycemia and reduce appetite when added to a carbohydrate meal. Results showed that ground and whole forms positively affected postprandial glycemia and mildly suppressed 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.
While there aren’t many studies on the effect of Chia on blood glucose and insulin resistance, a 2017 study suggests that Chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This could have a positive effect on people with type 2 diabetes.
Based on a review of findings from several large studies, The National Institute of Medicine found that high-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable. The high fiber and omega-3 fatty acid content of Chia seeds is a winning combination for long-term diabetes care. In patients with type 2 diabetes, consuming 15g per 1000 calories of Chia seeds for 12 weeks has shown to reduce C-reactive protein (a marker of inflammation) by 40% and clotting effects by 20%. When 24g of Chia seeds was added to bread, the sugar levels were managed better than when 7 grams were added.
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.
According to the United States Department of Agriculture, Chia is one of those foods considered to be useful in diabetes treatment. The seeds were also found to improve the blood pressure levels in diabetics. Another reason Chia can be good for diabetics is the presence of omega-3 fatty acids that are known to be nutritionally important for the treatment of the disease.
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.
Two groups of rats with dyslipidaemia and insulin resistance were fed a high-sucrose diet for three months. Then, from months 3-5, one group was fed Chia seeds as their fat source, while the other group was given starch instead. The rats given Chia seeds had significantly improved blood lipid content and insulin resistance.
Supports Cardiovascular Health - Heart Health:
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.
A 2015 review "Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans" in Nutri Hosp. by Cynthia de Souza Ferreira, Lucilia de Fátima de Sousa Fomes, Gilze Espirito Santo da Silva and Glorimar Rosa assessed the effect of chia seed consumption, milled or whole, in the prevention/control of cardiovascular risk factors in humans using 6 of 8 criteria of the Cochrane Handbook for Systematic Reviews of Interventions. Of sevens studies, only one was not randomized. One study showed a significant drop in systolic blood pressure and inflammatory markers. In four of the studies reviewed, there was a significant spike in ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid). In acute trials, postprandial blood sugar was significantly lowered. One study showed a significant drop in triglycerides, body mass and inflammatory markers, however, with chia see mixed with other foods. Two studies showed a high risk of bias. Review concludes most of the studies did not demonstrate statistically significant results in relation to cardiovascular disease risk factors.
A 2004 randomized controlled trial "Salvia hispanica L in the management and treatment of cardiovascular disease diabetes and asociated risk factors" in USA Worldwide Applications by Vladimir Vuksan showed long-term supplementation with Salba attenuated a major cardiovascular risk factor (SBP) and emerging factors (js-CRP and vWF) safely, while maintaining good glycemic and lipid control in people with well-controlled T2DM. Study describes the use of chia for reducing postprandial glucose, insulin sensitivity, blood pressure, and oxidative stress, especially in diabetic individuals. The invention also describes the effects of chia on inflammatory factors (CRP), coagulation and fibrinolytic factors, iron status, and endothelial function.
According to a report published by the West Virginia University, Chia seeds, as part of a heart-healthy diet and lifestyle, can enhance heart health and prevent heart-related ailments. The omega-3s also reduce triglycerides, a type of fat in the blood. In addition, they reduce the risk of irregular heartbeat, lower blood pressure, and slow down the accumulation of arterial plaque.
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.
Human studies on Chia seeds have shown them to effectively lower triglyceride and blood pressure levels in healthy subjects. Although the sample size was small, 12 volunteers were given 50g of Chia seeds for one month. As a result, diastolic blood pressure went down about 5 points and triglycerides were reduced by 20 points. An independent risk factor for heart disease, visceral fat level, also appears to improve with increased intake of Chia seeds.
However, one human study did not detect any improvements in risk factor. 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.
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.
A review of 67 separate controlled trials found that even a modest 10g per day increase in fiber intake reduced LDL, or “bad” cholesterol, as well as total cholesterol.
Rat studies have shown that Chia seeds can lower certain risk factors, including triglycerides, inflammation, insulin resistance and belly fat. They may also raise “good“ HDL cholesterol. However, one human study did not detect any improvements in risk factors.
A 2008 study looked at the impact of Chia seeds on the lipid content of plasma in rats suffering from dyslipidaemia. Dyslipidaemia is characterized by elevated blood lipid levels or low levels of high-density lipoprotein (HDL). HDL can be thought of as the "good" cholesterol, because it works to remove excess cholesterol from the blood.
Another study looked at rabbits with high blood cholesterol and vascular dysfunction. There were four groups tested: regular diet, 10% Chia oil, 1% cholesterol, and 1% cholesterol with 10% Chia oil. The 1% cholesterol group demonstrated significantly increased triglycerides, LDL, and cholesterol. The cholesterol/Chia seed group showed increased alpha linolenic acid (omega-3) levels and a reduced triglyceride level compared to the 1% cholesterol group.
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.
Cancer - Treatment and Prevention:
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.
As per a report published by the UCSF Medical Center, Chia seeds are a good source of alpha-linoleic acid, which can help prevent breast cancer. The same goes for omega-3 fatty acids.
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.
These tiny, magical seeds have so many nutrients like phosphorus, protein, and calcium. The calcium in Chia seeds will benefit your bones. A monitored study suggested that bone health and density were enhanced when the diet was reinforced with Chia seeds. One ounce of seeds also delivers 18% of the recommended daily value (RDI) of calcium. If you’re lactose intolerant or aren’t a big milk drinker, these little seeds can help provide the calcium your bones need to stay strong and prevent osteoporosis. Chia seeds are high in bone beneficial micronutrients, including phosphorus and calcium. According to studies supplementing chia seeds can increase bone density and bone health.
A 2018 study "Long-Term Dietary Intake of Chia Seed Is Associated with Increased Bone Mineral Content and Improved Hepatic and Intestinal Morphology in Sprague-Dawley Rats" by Evelyn M. Montes Chañi , Sandaly O. S. Pacheco, Gustavo A. Martínez, Maykon R. Freitas, Joaquin G. Ivona, Javier A. Ivona, Winston J. Craig and Fabio J. Pacheco evaluated the effect of long-term intake of n-3 fatty acid-rich plant foods such as Chia on male Sprague-Dawley rats. The bone mineral content of Chia fed rats were significantly higher than controls. Liver and intestinal examinations showed improved morphology associated with lower lipid deposit in hepatocytes and increased intestinal muscle layers and crypt size in the Chia group.
Another study has shown that increased consumption of calcium-rich foods, like Chia seeds, can improve skeletal health. Consumption of Chia seeds is also considered an effective way to improve calcium intake. In addition to calcium, Chia seeds are also rich in manganese, both of which are crucial for maintaining strong bones and teeth.
The calcium content is particularly impressive, 18% of the RDI in a single ounce (28g). Gram for gram, this is higher than most dairy products. As a result, Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy. However, Chia seeds also contain phytic acid, which reduces calcium absorption to some extent.
Chia seeds are also rich in phosphorus, a mineral that has been found to enhance bone health. The presence of antioxidants in Chia seeds can also protect your teeth from damage.
According to the researchers, these effects may be due to the high levels of calcium, magnesium, and potassium in Chia seeds. Chia seeds contain six times more calcium, 11 times more phosphorus, and four times more potassium than milk, these all contribute to maintaining strong bones. Reduced risk for osteoporosis then, may be another one of the many benefits of Chia seeds.
Boosts Immune System:
Chia seeds are an excellent source of omega-3s, which provide well-established benefits for the immune system, including various types of T-cells and B-cells.5 Omega-3s support the function of macrophages in innate immunity. By increasing the phagocytic activity of macrophages, omega-3s help the body dispose of damaged cells and pathogens.
Omega-3s also become embedded in the cell walls of neutrophils (white blood cells) making them more flexible and faster at migrating to areas where they're needed. If you're not getting enough omega-3s in your diet (and most people don't), eating more Chia seeds can help strengthen your immune system.
Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
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.
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.
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.
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 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.
Similar to skin, Chia seeds also have a lot of benefits for the hair as well. In addition to vitamins and minerals, Chia seeds are also rich in protein (l-lysine) and phosphorus, both of which are known to fortify and strengthen hair fibres to reduce breakage and shedding.
Another essential nutrient that is found abundantly in Chia seeds is copper. This ingredient is known to help boost blood circulation on the scalp and arrest thinning of hair.
The high levels of essential amino acids help boost scalp health from the inside, inhibiting hair fall and boosting hair growth.
The gel-like texture of moist chia seeds makes them an excellent softening agent when added to hair masks and other DIY treatments. They can help boost elasticity and make rough, dry hair silky and smooth.
Shines the Tresses:
Chia seeds are known to be rich in zinc as well. This nutrient plays an important role in improving the ability of hair strands to protect itself from environmental damage, especially UV exposure. It can also help produce new and healthy hair cells, with improved texture and lots of shine.
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.
One 3-month study in 20 people with diabetes showed that eating 37g of Chia seeds daily reduced the inflammatory marker hs-CRP by 40%. In contrast, those who got wheat bran didn’t experience a significant benefit. Limited evidence suggests that eating Chia seeds may reduce an inflammatory marker known as hs-CRP. However, the health benefits are uncertain and more studies are needed.
A 2015 study "In- Vitro and in-Vivo Anti-Inflammatory Activities of Salvia hispanica and Linum usitatissium Seeds in Swiss Albino Rats" in Research Journal of Pharmacy and Technology by Vidyaasabbani, A Ramesh, Snehalatha, Bhanu Rahul, Sriharitha, Sanjayvarma, Aparna evaluated the in vitro and in vivo anti-inflammatory activities of Salvia hispanica and Linum usitatissium (flax seeds), individually or combined, in Swiss albino rats, using 1% histamine-induced paw edema test for in vivo testing, and protein denaturation and HRBC membrane stabilization methods for in vitro testing. Results showed the chia seeds and flax seeds possess anti-inflammatory activity in a dose-dependent manner and also showed synergistic activity.
Relieves Pain and Cramps:
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.
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.
Anemia - Prevents and Treats:
The iron provides the blood with a dark red tint and helps transport oxygen to the body's cells. The body needs extra hemoglobin as blood is lost due to internal and external injuries. Mostly women lose blood during menstruation, making them vulnerable to anemia.
Treats Sleep Disorders:
There are two hormones that are essential for sleep, serotonin and melatonin. These two hormones are produced by tryptophan, an amino acid in the body. Chia seeds, being high in tryptophan, aid good sleep and relaxation.
According to an American study, tryptophan is also used for treating numerous sleep disorders. These seeds are tiny bundles of tryptophan, according to amino acid raises melatonin and serotonin levels. These are the hormones that support stable sleep.
Chia, considered a superfood, is believed to enhance your mood upon regular consumption. As per a Pittsburgh study, omega-3 fatty acids are associated with improved mood and behavior. Consuming Chia seeds might also help you combat depression.
Improves Cognitive Function:
A 2018 study "Salvia hispanica L (Chia Seeds) as Brain Superfood: How Seeds Increase Intelligence" in Journal of Nutrition & Food Sciences by Peter Onneken evaluated the effects of Salvia hispanica L. on cognitive abilities by means of a chia intervention. Participants were divided into two groups, one consuming a daily dose of 5 grams of chia seeds for 21 days, the other group continuing with their usual diet. Cognitive abilities were measured by memory performance, verbal intelligence by sentence recognition testing, LEGO airplane assembly, along with a classical memory test consisting of memorizing 14 terms in one minute. Results showed the test group that participated in the intervention performed significantly better in retest than the comparison group.
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.
Health Benefits of Chia Seeds
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 among the healthiest foods on the planet. They’re loaded with nutrients that can have important benefits for your body and brain.
Uses of Chia (Spain Sage)
Traditional Uses of Chia Seeds:
- In Mexico, mixture of whole or ground chia seeds and water are used to treat stomach ailments and diarrhea.
- The Michoacan in Mexico use the seeds to remove obstructions of the eye.
- The Chia seeds oil has high amount of Omega-3, 9 and 6 fatty acids.
- The seeds are used as a thirst quencher or survival food.
- It helps to reduce LDL cholesterol, triglycerides and raise HDL cholesterol.
- It also possesses anti-cancer properties.
- Seed are considered as digestive, febrifuge, disinfectant and ophthalmic.
- The infusion made from Chia seeds helps to treat fevers.
- A seed poultice is applied to infections.
- The chewing of seeds provides strength in long journeys.
- Seeds help to clean eyes and eliminate foreign particles from eyes.
Culinary Uses of Chia Seeds:
- Chia seeds were a staple of the ancient Aztec diet.
- Seeds may be eaten raw or prepared in a number of dishes. Raw, the seeds are an excellent source of dietary fiber and Omega 3.
- Grounded seeds may be roasted, ground into pinole for use in porridge or baked goods.
- Seeds are soaked in water and are flavored with cooling drink and fruit juices (buko juice, for one) or water to make chia fresca in Mexico.
- Seeds (gelled) are used to make pudding or gruel.
- Seeds are sprouted consumed by adding it in salads, soups, sandwiches, stews etc.
- Sprouts are edible, used in salad, sandwiches, and other dishes, just like bean sprouts.
- The grounded seeds are added to meals, biscuits, bread, cakes etc.
- Chia seeds are also consumed raw or added to dishes.
- The gelled seeds are used in pudding or porridge.
- The leaves are used as teas or nutritious drink.
- Chia seeds are sprinkled over yogurt, smoothies, cereal and oatmeal.
- It is added to juices, drinks, milk shakes and protein shakes.
- It is added to omelets and salads.
- Seeds can be used to make a gel as substitute for oil. The gel can be added to any sauce, jelly, or baked goods.
- Chia mucilage powder used in preparing health and energy drinks; also reconstituted as fresh gel.
- Fresh mucilage can be used as stabilizer in ice cream and other frozen desserts.
- Used in food formulation such as composite flour (15-20% chia with corn flour), ingredients for cookies, cereal bars, jellies, desserts, emulsions, and Chia seed oil in health supplement formulations, carbohydrate-loading drinks.
- Like guar gum and gelatin, chia can be used as thickener in various stages of food preparation.
Other Uses of Chia Seeds:
- Chia plant is considered as the member of mint family which is originated from Central Valley of Mexico and is a member of the mint family.
- Before 3500 B.C, Chia seeds were used as a source of food.
- Chia fresca is a Mexican drink which is made by soaking Chia seeds in water till gelatinous and adds sugar as well as lime or lemon juice.
- It helps to hydrate body.
- Chia seeds are rich in antioxidants and could be stored for long time periods as it does not get spoil quickly.
- Chia Pets - During the 1980s in the United States, the first substantial wave of chia seed sales was tied to Chia Pets. These come in the form of clay figures that serve as a base for a sticky paste of chia seeds; the figures then are watered and the seeds sprout into a form suggesting a fur covering for the figure.
- Used as lacquer base for painting clay or gourd vessels. Was a basic component of Aztec body paint.
- In modern times, oil used as lacquers and paints and as emollient in cosmetics.
- Seed used in the production of animal feed (chickens, pigs, and rabbits).
1 część nasion chia zalać 9 częściami wody. Dokładnie wymieszać (można za pomocą ubijaczki do piany) i odstawić na 5 minut. Ponownie wymieszać i dostawić na 10 minut aż masa przybierze strukturę pianki lub żelowej galaretki. Roztwór dodawać do ciepłych i chłodnych zup, sosów, jogurtów i kefirów, domowych przetworów (np. dżemów, konfitur, itp.) jako środek zastępujący tłuszcz oraz wydatnie zwiększający objętość dań bez podwyższenia ich kaloryczności.