ChiaYou may thought of the hair of chia pets when you hear the word “chia”. But did you know that Chia seeds can be a healthful addition to your diet?

Salvia hispanica, a desert plant and a member of the mint family, is the source of chia seeds. Several branded brands as well as the generic term “chia” are frequently used to market Salvia hispanica seed. Native Americans typically utilized the seeds of a similar plant called Salvia columbariae (golden chia) in the southwest of the United States.

Chia seeds have been an excellent source of omega-3 fatty acids. They also are an excellent source of dietary fiber at 10 grams per ounce (about 2 tablespoons) and contain protein and minerals including iron, calcium, zinc, and magnesium. Research suggests to include chia seeds as part of a healthful eating pattern may help improve cardiovascular risk factors such as lowering cholesterol and blood pressure.

Health Benefits

Chia seeds are also an excellent source of powerful antioxidants such as caffeic acid, chlorogenic acid, kaempferol, and quercetin which provides many important health benefits.

  • Reduce Free Radicals
  • Better Hearth Health
  • Improve Blood Sugar Levels
  • Reduced Inflammation
  • Healthier weight management
  • Better Bone Health

Nutrition

Chia seeds provide many essential nutrients needed by the body for optimum health.

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Manganese
  • Copper
  • Selenium

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 11 grams of fiber, 4 grams of protein, and 7 grams of unsaturated fat. Chia seeds contain all nine of the necessary amino acids that the body cannot produce, making them the richest plant source of omega-3 fatty acids and a complete protein.

Chia seeds are healthy and can be included in a diet that is balanced. They are high in fiber and other essential nutrients which are important for health. They have been associated with improvement in risk factors for diabetes, and heart disease, as well as beneficial for gut and good digestion. You can add uncooked chia seeds to a range of foods, such as yogurt, oatmeal, and cereals. It is also possible to use chia seeds in baking in replacement for eggs. Chia seeds are very nutritious and can be easily incorporated into your healthy diet.

PDO I Kimberly M. Tanador, RND

References:

The Nutrition Source: Chia Seeds

https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

What are the benefits and nutritional value of chia seeds?

https://www.medicalnewstoday.com/articles/291334

Health Benefits of Chia seeds

https://www.webmd.com/diet/health-benefits-chia-seeds

What are Chia Seeds

https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds