Health Benefits of Chia Seeds

Chia seeds are tiny black seeds from the plant Salvia Hispanica. They are among the healthiest foods in the world fully loaded with nutrients.

A 1 ounce (28 grams) serving of chia seeds contains:

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.

In addition, they also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

However, it supplies only 137 calories.

As it contains calcium, phosphorus, magnesium and protein and so it if good for bone health.  The calcium content is particularly impressive - 18% of the RDA in a single ounce. 

Another area where chia seeds shine is in their high amount of antioxidants, which can fight the production of free radicals that contribute to ageing and diseases like cancer.

Chia seeds can drastically reduce appetite and cravings, hence have weight loss effect. This is because:

1. By weight, chia seeds are 40% fiber. Because of fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. This increases fullness, slow absorption of food and help automatically eat fewer calories.
2. They are about 14% protein, which is very high compared to most plants. A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.§  Many health experts believe that chia seeds can help with weight loss.

Although chia seeds are rich Omega-3s, the Omega-3s in them are mostly ALA (Alpha Linolenic Acid) and not DHA.

 

Nevertheless, given that chia seeds are high in fiber, protein and Omega-3s, they are able to improve our metabolic health. In accordance with EU Regulation, chia seeds can be used as  novel food ingredient in bread products.