Health Benefits of Chia Seeds

The chia plant (Salvia hispanica) belongs to the mint family of Lamiaceae, and is native to some parts of Mexico and Guatemala. It is believed that, cultivation of chia plants as a food source, dates back to the time of the Aztecs. As per archaeological evidences, the use of chia seeds can be traced back to 3500 B.C.

Even today, this plant is widely cultivated in these regions, as people have realized the nutritional value of its seeds. Now, the plant is grown commercially in various parts of the world. Australia is the biggest producer of chia seeds, which is now marketed under various names.

Even the oil extracted from these seeds has a high nutritional value. Both the seeds and oil are rich in omega fatty acids, antioxidants, and amino acids.

Chia plants produce purple or white flowers that develop on terminal spikes. Their seeds are small and oval; and have a mottled appearance, with black, brown, white, and gray colors. Each seed has a diameter of around one millimeter, and contains 34% oil, 20% protein, and 25% water-soluble dietary fiber.

Studies show that chia seeds are one of the richest source of omega-3 essential fatty acids and antioxidants. One ounce of chia seeds amounts to around 138 calories, and contains 12 grams of carbohydrates, 9.8 grams of dietary fiber, 179 mg calcium, 115 mg of potassium, and 244 mg of phosphorus.

Apart from that, it contains considerable amount of vitamin B, C, and E. Chia seeds can be consumed raw, or can be soaked in water before consumption. These seeds can be used for preparing porridge and puddings. Chia sprouts are also equally popular.

• Being rich in essential fatty acids, chia seeds are good for reducing high blood pressure. These seeds are also good for cardiovascular health.
• It is believed that, chia seeds have the ability to stabilize blood sugar levels.

• The anti-inflammatory property of chia seeds are beneficial for those with arthritis. It has been found to be effective in reducing the pain and inflammation, associated with the condition.

• These seeds boost metabolism, and also promotes lean muscle mass. It is one of those foods, which is rich in nutrients and is filling, but is low in calories. So, these seeds are used for weight loss too.

• It is also suggested that, chia seeds are good for improving the function of the brain. The essential fatty acids in these seeds promote efficient nerve transmission.
• Being rich in nutrients, these seeds are considered one of the best energy enhancing foods. It has been found to be effective in enhancing the performance of athletes.

Apart from boosting the overall health, chia seeds can also prevent medical conditions, like heart diseases. Even though, side effects of chia seeds are extremely rare, there are reports which suggest that over consumption of these seeds may increase the risk of prostate cancer in men.

Some people develop digestive problems, like indigestion and bloating, after consuming chia seeds. So, moderate use is recommended.