Chia Benefits

Packed with nutrients and antioxidants, chia seeds fuel your body and mind.

Small Seeds, Big Power.

Chia seed benefits have recently been recognized throughout the world. Even Dr. Oz has touted the many known chia seed benefits. What exactly is so great about these little seeds and why are so many people interested in learning about their health benefits? We will try to explain some of the multiple benefits of chia seeds, and show you why you should incorporate them into your daily diet. Although we still need more scientific research in order to validate many of its health benefits, we are able to mention some of the benefits already discovered based on actual scientific research.

Nutritional Chia Seed Benefits

  • One of the reasons that chia seeds have enjoyed a renaissance among modern culture is the fact that they are particularly high in the following essential nutrients:

Essential Nutrients

  • Omega-3 fatty acids
  • (ALA, Alpha Linolenic Acid)
  • Fiber
  • Protein

MINERALS

  • Potassium
  • Calcium
  • Magnesium
  • Phosphorus

TRACE MINERALS

  • Manganese
  • Selenium
  • Iron
  • Copper
  • Zinc
  • Molybdenum
  • Sodium
  • The nutrients in a sample of 3.5 ounces (100 grams) of chia seeds are:
  • Calories: 486
  • Water: 6%
  • Protein: 16.5 g
  • Carbs: 42.1 g
  • Sugar: 0 g
  • Fiber: 34.4 g
  • Fat: 30.7 g
  • Saturated: 3.33 g
  • Monounsaturated: 2.31 g
  • Polyunsaturated: 23.67 g
  • Omega-3: 17.83 g
  • Omega-6: 5.84 g
  • Trans: 0.14 g
  • Chia seeds can also be used along with most diets under guidance with your nutritionist or physician. Along with many nutritional benefits, chia seeds include the ability to be used by individuals who are not able to tolerate gluten or who need to avoid sodium with no adverse side effects. As a vital source of protein, chia seeds can be absorbed and digested quite easily. This is important because it results in rapid transportation to crucial tissues so that the protein can be used more easily by the cells. Such efficient assimilation can be highly beneficial when rapid development of tissue occurs, such as during significant growth periods in children as well as teens. In the same regard, this could prove to be beneficial in terms of muscle tissue regeneration for athletes, weight lifters, and for sports conditioning. In addition, these seeds contain almost twice the protein concentration of other types of grains. In regards to the oil content, these seeds contain a high oil content (25 – 40% of its weight), with around 18% of its total weight being ALA Omega-3 (Alpha Linolenic Acid). In fact, these seeds are among the richest vegetable sources for essential ALA Omega-3 fatty acids; a fatty acid that can not be synthetized by humans and that is needed in our daily. They also contain a perfect ratio of Omega 3 to Omega 6 fatty acids (2 to 1). Such essential oils content and ratio, are imperative for absorbing and emulsifying fat-soluble vitamins, A, D, E, and K. Due to its additional content of phenolic acid, chia seeds also help to maintain healthy serum lipid levels.

Phytochemicals and Plant Compounds on Chia Seeds

A wide assortment of active ingredients, including fatty acids and phenolic compounds have been identified in chia seeds. Activity of free radicals in the human body has been widely documented and asserted as a lead cause of oxidative damage to organs and biochemical compounds. Its consequences in human and animal health are expressed in multiple diseases, such as diabetes, arteriosclerosis, thrombosis, inflammation, and various types of cancer. Some of the most important phytochemicals found in chia seeds show an important antioxidant and anti-inflammatory activity. Antioxidants may protect from the bad consequences by neutralizing the free radicals. Anti-inflammatory activity helps with prevention of multiple diseases. Please see table below:

Compound
Benefits
Omega-3 alpha linolenic acid; w-3 ALA

A. Lowering cholesterol levels, resulting in lower blood pressure and heart-related diseases

B. Anti-inflammatory activity

C. Cardioprotective and hepatoprotective activities by redistributing lipids away from visceral fat and liver

D. Protection against arthritis, autoimmune diseases and cancer

Omega-6 alpha linoleic acid; w-6 LA

A. Inflammatory, hypertensive and thrombotic activity

B. Eicosanoid produced from LA has been associated with CVD and cancer

C. It works inversely with ALA, and therefore, a balanced ratio of ALA to LA is important in maintaining a good health

Myricetin (flavonoids and phenolic acids)Antioxidant, anti-inflammatory, and antithrombotic activities
Quercetin (flavonoids and phenolic acids)Antioxidant, anti-inflammatory, and antithrombotic activities
Kaempferol (flavonoids and phenolic acids)Antioxidant, anti-inflammatory, and antithrombotic activities
Cafeic Acid (flavonoids and phenolic acids)Antioxidant, anti-inflammatory, and antithrombotic activities
Chlorogenic Acid (flavonoids and phenolic acids)Antioxidant, anti-inflammatory, and antithrombotic activities
Chia peptidesNatural bioactive peptides with ACE-I inhibitory effects (which help prevent hypertension)

Source: National Institutes of Health Report “ The Promising Future of Chia”

Chia seeds oil, contain phytosterols. Phytosterols are plant compounds with similar molecular structure as that of Cholesterol, which compete in the digestive system for absorption. As a result, the cholesterol absorption is reduced or blocked and the cholesterol levels in the body reduced importantly. This statement is endorsed by the American Heart Association. See table below for content of phytosterols in chia seed oil, compared to other important sources of phytosterols:

Source β-Sitosterol Stigmasterol Stigmastanol
Chia Jalisco 7.96 1.83 2.27
Evening Primrose 8.62 0.044 NR
Olive 1.33 0.009 NR
Rape Seed Oil 3.93 0.025 NR
Sesame 3.31 0.33 NR

Reference: (Phillips andWiliams 2000) Phillips GO, Wiliams PA. Introduction to food hydrocolloids. In: Go Phillips, Williams PA., editors. Handbook of Hydrocolloids.Cambridge England: Woodhead Publishing Limited; 2000

Main health benefits of chia seeds

There are still limited human clinical trials on the effects of chia seeds in the human body. However, there are several studies with promising results. There is also solid scientific evidence on the effects and benefits of the chia compounds, nutrients and their interaction and absorption in the body, with multiple benefits and potential therapeutic possibilities. Among the most important benefits, we can mention the following below:

  • Increase in polyunsaturated fatty acid content (particularly ALA and EPA) in the body after chia consumption, based on human clinical trials
  • Body weight loss and reduction of triglyceride and blood glucose level. This result was obtained on a human clinical trial, using a beverage of 235 kcal containing soy protein, nopal, chia seeds and oats
  • Diebetes control, low glycemic impact. The reduction of postprandial glycemia, was obtained on a human clinical trial, using 50g of white bread containing chia seed. A promising statement for our purpose to use chia seeds on a jam or fruit spread, helping the digestion of sugars and the slow release of sugars in the bloodstream. Results from investigations in St Michael Hospital in Toronto, Canada also revealed a stabilized blood glucose level in patients with diabetes.
  • Anti-inflammatory activity. Multiple scientific studies on the chia compounds demonstrate the important anti-inflammatory properties of the chia compounds.
  • Improvement of immune system. Fernandez et al (2008) conducted laboratory tests in rats, using chia seed and oil, with the result of concentration of thymus and serum lgE as an indication of immunity system improvement.
  • Cardioprotective effects. Omega 3 fatty acids have the capability of to block calcium and sodium channel dysfunctions, which could cause complications in hypertension. They also improve the parasympatethic tone, heart rate variability and protect ventricular arrythmia. Results from studies by Ingeborg et al, determined that increased intake of alpha linolenic acid have a reduction effect in mortality from heart failures. Results from investigations in St Michael Hospital in Toronto, Canada also determined that consumption of chia seeds helped prevent myocardial infraction and strokes by inhibiting platelets aggregation, and a lower systolic blood pressure. Studies by Vuksan et al. 2010 and Fernandez et al. 2008 reported that chia helps in reduction of cholesterol, inhibition of blood clotting, prevention of stress and epilepsy and improvement of the immune system.
  • Antioxidant activity. Multiple scientific studies on the chia compounds demonstrate the important antioxidant properties of the chia compounds.
  • Sports endurance. High content of carbohydrates (high in fiber), protein content, wide assortment of minerals and Omega 3 ALA content make up for a perfect energy and mineral delivery and replenishment for recovery from sports or physical activity body deterioration.

While chia seeds can be eaten on their own, we suggest, to avoid choking and for an easy digestion, to first soak them in liquids, and let them jellify before consumption. There are also many ways in which they can be incorporated into your regular diet, including in chia fruit spreads, by precisely taking advantage of its low glycemic attributes and using its mechanical properties in the welfare of our health and our taste buds.

Sources:

National Institutes of Health Report “ The Promising Future of Chia”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271

National Institutes of Health Report “ Nutritional and therapeutic perspectives of Chia”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/

Ironman Official Site article on Chia Seeds Benefits
https://www.ironman.com/triathlon/news/articles/2014/07/benefits-of-chia.aspx#axzz5p4EgJObi

Harvard T.H. Chan School of Public Health
https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

Proven Benefits of Chia Seeds (by Cleveland Clinic, one of the most respected voices in the health sector)
https://health.clevelandclinic.org/benefits-of-chia-seeds/

Healthline (Consumer Health Information Site)
https://www.healthline.com/nutrition/foods/chia-seeds#benefits