The advantages of chia have been researched for several a long time. These seeds, obtained from the Spanish sage plant, have been cultivated since 3500 B.C. in countries comparable to Mexico and Guatemala. Based on historical accounts, they were offered to the Aztec gods in religious ceremonies. As well as, attributable to their dietary quality, it was one in all the staple foods in each the Aztec and Mayan cultures.
Despite this, it wasn’t until the Nineteen Eighties that their consumption began to spread to other parts of the world. In the USA -particularly- they gained popularity after they were promoted as a ‘superfood’ or a ‘functional food’; that’s, a food that might offer additional health advantages.
And although these labels are a marketing strategy, the reality is that science has been capable of corroborate that their inclusion in a healthy and balanced eating regimen is indeed positive for several body functions. Do you must know more about it? Let’s see what the scientific evidence says about this food.
Dietary details about chia seeds
The small seeds of the Spanish sage plant will be black or white. They’re now widely cultivated in countries comparable to Mexico, Guatemala, Peru, Argentina, Australia, and the USA. They’re valued mainly for his or her content of healthy fats, comparable to omega-3.
Nonetheless, they supply greater than that. A publication by the USA Department of Agriculture (USDA) states that each 28 grams (1 oz) of dry chia seeds provide the next:
- Calories: 138
- Fat: 8.7 grams
- Sodium: 5 milligrams
- Carbohydrates: 12 grams
- Protein: 4.7 grams
- Sugars: 0 grams
- Fiber: 9.8 grams
Then again, a study published within the Molecules magazine details that these seeds are a substantial source of polyunsaturated fatty acids, dietary fiber, polyphenols and antioxidants (comparable to caffeic acid, rosmarinic acid, myricetin, quercetin, and others). It also provides vitamins (A, B, K, E, and D).
It’s precisely for this reason composition that the food has been the topic of quite a few studies. It has been determined to have anti-inflammatory, antimicrobial, antidiabetic, immunomodulatory, and antitumor potential, amongst others.
Advantages of chia seeds supported by evidence
Chia has been used for food and medicinal purposes. A review shared through Journal of Food Science and Technology highlights that it’s a food with nutraceutical and pharmaceutical potential.
As well as, it provides the 9 essential amino acids that the body cannot produce and is gluten-free. What are its other advantages?
1. Digestive health
There are several advantages of chia for digestive health. A study shared through Food Science & Nutrition highlights that, attributable to its content in insoluble dietary fiber, this food can assist relieve constipation. Specifically, it improves peristaltic movement, increases the variety of bowel movements, and prevents intestinal obstruction.
Then again, this same source highlights that its content of unsaturated fatty acids, gluten-free proteins, minerals, and phenolic compounds are useful for the prevention of gastrointestinal diseases, comparable to colon cancer.
While not a first-choice treatment or anything prefer it, its consumption complements the eating regimen to keep up good digestion, reduce inflammation levels, balance the microbiota, and inhibit the negative effects of free radicals.
It needs to be noted that consumption needs to be sparsely. The American organization WebMD points out that eating too many chia seeds can result in constipation, diarrhea, bloating and gas attributable to excess fiber. It might probably even trigger outbreaks in patients with Crohn’s disease.
2. Healthy weight
To start with, it needs to be clarified that chia seeds are not a ‘superfood’ for weight reduction. Until a number of years ago, their consumption was promoted as an almost ‘magical’ formula for weight reduction. Nonetheless, nutrition professionals have made several clarifications around this issue.
A very powerful one is that it doesn’t have ‘super properties’ to stimulate our metabolism or promote fat burning. Its inclusion within the regular eating regimen is barely a healthy complement for those looking for to keep up a healthy and stable weight.
Its advantages are largely attributed to its content of dietary fiber and protein. Each nutrients help to lengthen the sensation of satiety, which helps to forestall high calorie intake. A review shared by the journal Molecules cites a study that supports these properties.
Within the research, patients who were supplemented with 30 grams of chia seeds over a 6-month period obtained a greater weight reduction (1.9 kilograms) than those that took a wheat bran complement (0.3 kilograms). As well as, changes in waist circumference, body composition, blood sugar control, and satiety hormones were observed.
Meanwhile, through Nutrition Research and Practiceresearchers reported that eating chia seeds as a mid-morning snack can induce short-term satiety in healthy people.
3. Bone health
Chia has essential minerals that provide advantages to bones. To be more precise, it accommodates calcium, phosphorus and magnesiumthat are key to bone, muscle and nerve strengthening.
In an animal study reported within the Journal of the American College of Nutritionchia seeds helped maintain bone health after being offered as a 20% source of calcium in a eating regimen that met 100% of the mineral suggestion.
The long-chain omega-3 polyunsaturated fatty acids contained in these seeds are also believed to play a very important role in bone health. Observational studies have found their consumption to be related to increased bone mineral density.
Nonetheless, evidence for these effects is restricted. Further research in humans is required to corroborate the outcomes.
4, Blood sugar levels
Resulting from their content of dietary fiber and omega-3 fatty acidschia seeds are a health food for individuals with prediabetes and diabetes. These nutrients play a positive role in reducing insulin resistance and stabilizing blood glucose levels.
A study shared within the journal Nutrients corroborated the hypoglycemic properties of this food. On this, individuals who consumed bread fortified with chia seeds had lower postprandial (after ingestion) blood glucose levels in comparison with those that ate traditional bread.
5. Cardiovascular health
The polyunsaturated fatty acids, protein, and antioxidants in chia seeds work together to guard cardiovascular health. Research shared within the journal Foods determined that the omega-3 and omega-6 fatty acid composition of chia helps inhibit lipid accumulation and improves fatty acid oxidation. As well as, it decreases inflammatory status and the chance of heart problems.
Meanwhile, a study in Nutrition and Health reported that supplementation with chia seeds helped reduce systolic blood pressure levels in patients with diabetes. This means that additionally they help prevent hypertension.
6. Immune system
As a major source of omega-3s, chia stands out as an ally of the immune system. A study shared within the International Journal of Molecular Sciences details that this family of polyunsaturated fatty acids stimulates the activation of cells of the innate and adaptive immune system.
So, its consumption helps the body to eliminate pathogens and damaged cells. Meanwhile, one other study shared within the journal Foods suggests that chia protein hydrolysates (CPH) have the potential to strengthen immune functions and forestall diseases related to inflammation and oxidation.
7. Cognitive health
Incorporating chia seeds into the regular eating regimen may contribute to brain health care. Based on a review revealed within the Journal of Nutrition & Food Sciencesomega-3 (which is abundant on this food) supports mental health and helps within the prevention of neuronal diseases, comparable to Alzheimer’s.
In itself, it plays a relevant role in nervous system activity, cognitive development, memory-related learning, and the event of brain synapses. Researchers suggest that dietary intake of Salvia hispanica L. has a positive impact on memory abilities.
8. Antitumor potential
Chia’s antitumor advantages are attributed to its abundant content of kaempferol, quercetin, dietary fiber, and healthy fats. It isn’t a cure for cancer, neither is it a miracle food for cancer prevention. Still, its inclusion within the eating regimen offers protection against the negative effects of free radicals.
As detailed in a publication within the journal Antioxidantsfree radicals are reactive oxygen species (ROS) that may damage DNA and cause cell mutations that result in the event of cancer.
9. Joint health
Certainly one of the dietary strategies that profit patients with joint diseases is the inclusion of chia of their day by day eating regimen. As a significant source of alpha-linoleic acid (ALA), a sort of anti-inflammatory omega-3 fatty acid, its consumption is associated with decreased pain and inflammation.
In a study shared by the Mediterranean Journal of Rheumatologyresearchers reported that omega-3 fatty acids limit or modulate the inflammatory response. They suggest that they play a positive role in regulating the activity of rheumatoid arthritis and promoting its control.
10. Healthy skin
The dietary composition of chia provides interesting advantages within the prevention of premature skin aging. A publication in Phytochemistry Reviews comments that these seeds are abundant in polyphenols derived from caffeic acid.
These compounds help protect the body against the negative motion of free radicals and aging. In turn, other antioxidant compounds comparable to tocopherols, phytosterols, carotenoids, quercetin, and kaempferol exert positive effects in stopping cell deterioration.
For this reason, regular intake of those seeds and their derivatives is taken into account an adjuvant within the prevention of wrinkles, fantastic lines, blemishes, and other symptoms of skin aging.
Chia can be being investigated as a cosmetic agent. In a study shared by the Journal of Cosmetic Dermatologya chia seed extract enriched with vitamin F helped clinically improve skin hydration and improve the skin barrier.
Vitamin F isn’t a vitamin as such. It’s a gaggle of fatty acids, including linolenic acid (omega-3) and linoleic acid (omega-6).
Is there any risk in consuming chia seeds?
Most individuals can obtain the advantages of chia without experiencing unwanted side effects.
It’s considered a secure food, so long as it isn’t consumed in excess. The day by day dose for adults varies between 13 and 15 grams (two tablespoons). For his or her part, children shouldn’t take greater than 6 grams.
Nonetheless, some reactions attributable to the excessive consumption of this food are the next:
- Gas
- Constipation
- Digestive discomfort
- Abdominal swelling
- Hypertension (if taken concurrently with antihypertensives)
Food allergies aren’t frequent, but they will occur. If that’s the case, some symptoms include vomiting, diarrhea, and itching of the tongue or mouth. Emergency care is crucial, as severe cases could cause anaphylaxis.
Ultimately, it’s essential to recollect to soak the seeds in water before consumption. When dry, they will get stuck within the throat and cause choking. When moistened, they tackle a gelatinous texture that makes them easier to eat.
What to recollect about chia and its advantages?
A wide range of studies have documented the health advantages of chia. While more human research is required, for now, the findings suggest that it’s a functional foodable to protecting bone, digestive, cardiovascular, and brain health. As well as, it’s an excellent complement to keep up a healthy weight.
Probably the most interesting thing is that it’s a flexible food that will be integrated in some ways into the eating regimen. After soaking them in water for no less than quarter-hour, it’s possible so as to add them to smoothies, oatmeal, yogurt, and soups, amongst other things. What’s stopping you from trying them?!
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