Chia Seeds Benefits – Nutritional Facts & How to Cook them

Written by Manja El Masri on September 7, 2021

Last updated on September 7, 2021 at 10:26 am

Chia Seeds benefits are plentiful. Seeds, nuts, grains, and legumes are all nature’s gift of ensuring we stay healthy. These food classes are packed with nutrients and wholesome components that boost our overall wellbeing.

Chia seed is a popular addition to most foods and dates back 5000 years ago to the Mayan and Aztec. These tiny seeds were cultivated and consumed for their healthy and sacred benefits. The Mayan and Aztec added this to all foods – some ate it raw. Chia was a versatile seed with plenty of uses. It was ground to powder for flour, added to other grains to boost the fiber quality, made into a paste and pressed for its oil, and many more.

Today chia seed is the new plant-based powerhouse to a healthy and successful diet. Its ability to provide daily dietary fiber and increase satiety is astounding. Chia seeds are available at your local health store; you can always get a pack and begin your journey into a healthy lifestyle.

Overview of the Chia Plant

The chia plant (Salvia hispanica) is a genus of 900 different plants native to Mexico and Guatemala. This green flowering plant belongs to the Lamiaceae family and grown mainly for the seeds. This plant can be planted by anyone with the right temperature and soil. They sprout rather quickly but can grow up to 3 feet to a meter long. They are annual plants with thick dark green leaves with the seeds contained in the flower head above the plant like a wheat plant. This is where the seeds are stored, to harvest the seed, just cut off the heads, and shake or rub it.

The chia seeds are oval-shaped seed ranging in colors from black, polka dot, gray, and white. There are very tiny and measure 1-2mm across the circumference. Natives to the South American, chia seeds have a delicate texture that rubs off partly due to the high-fat content. It has a nutty flavor similar to nuts. Until it came to the US in 1980, chia was an energy food for the Mayans and Aztec tribes and a commercial crop by the 1990s.

Chia seed has several products in its name, including oils and flours. It is also the base of many healthy foods to boost the fiber, protein, and fat content. Chia has since moved outside the Mayan into countries of the world. Its use, nutritional, and health benefits can be seen in many industries, including animal feed, cosmetics, cereals, drinks, energy bars, and beverages.

Today, Latin American remains the largest producer and exporter of chia seeds to the world. The market is projected to grow tremendously in the next three years, with a revenue projection of over 88 million by 2024.

 Since chia and the seeds moved from the Aztec into the 20th century, people have hoarded these tiny magical seeds for their numerous benefits. One area where chia seed is making wave is the weight loss industry. The ability for the seeds to keep you full, eliminate craving is its highest selling point. The seed can absorb moisture up to 12 times its own weight to form a thick gelatinous compound. This property enables chia seeds to curb hunger and keep you full for long. It also stabilizes low insulin levels, reduces calorie intake, and fills you up with fiber to keep you energized all day long.

The Nutritional Components of Chia Seed

Chia is a plant that is used in cooking, medicine, and ritual ceremonies. This dry fruit produced by the plant were tiny white or polka dot seeds that have garnered the diet world attention for its immense health benefits and multiple uses.

Chia is a good source of proteins, fiber, mineral, water, carbohydrates, and omega-3 fatty acid. It is mainly used because of its healthy fat and fiber contents. The nutrition component of chia seeds is dependent on how it is plants and harvest. Chia plants of organic origin are healthier and contain more nutrients than pesticide and fertilizer chia plants.

The main components in chia seed were water, fiber, protein, fat, and ash with a low energy value.

100 grams of chia seeds contain 487 calories, 31.1 grams of fat of which 3.4 grams saturated fat, 0.2 grams trans fat, 23.5 grams polyunsaturated fat, 2.4 grams monounsaturated fat, 42.8 grams carbs, 34.4 grams fiber, and 17 grams protein.

5 Unique Attributes of Chia Seeds

1. Chia seed has more carbs than sunflower and flaxseed with more than 80 percent because of the high fiber content. The fiber content is soluble and insoluble that helps manage sugar levels in diabetics and colon health.
2. Chia seeds are heart-friendly seeds with a high concentration of healthy fats. The seeds contain omega-3 and omega-6 fat better than flaxseed. This fat combination helps in reducing inflammation and the risk of heart-related diseases.
3. Chia seeds contain high protein content with 9 essential amino acids incredibly higher than most plant-based foods. Although the seeds are not cultivated for the protein, it is this property that increases satiety and curbs hunger or cravings.
4. Chia seed is a good source of manganese and phosphorus, which is essential for bone health, metabolism, and tissue growth, maintenance, and development.
5. It also contains copper and selenium for heart health

Like most plant-based seeds, chia seeds are an excellent source of iron and boost red blood cell production and increase oxygen contents in the body. Other healthy minerals in chia seeds are zinc, magnesium, calcium for healthy bones, and other bodily processes.

7 Ways to Cook with Chia Seeds

Chia seeds are very easy to incorporate into your diet and cooking. Although they have a walnut-kind of flavor, they are pretty bland and will not change the taste or smell of the food.

1. Soaking chia seeds – soak a spoonful of the seeds in any liquid and store it in the refrigerator. It will absorb the liquid to form a gel or chia seed pudding that can be added to smoothies, drink, or as a thickening agent to soups and stews.
2. Eat them raw – their nutty and unique taste makes them the perfect snack to chew on when you are hungry. If you are on a weight loss journey, do not forget to add chia seeds to your pantry.
3. Toast them a little – activate the nutritional component by toasting them, you can also add them to homemade granola bars to increase the fiber, protein, and omega fatty acids. It makes the bars healthier too.
4. Bake with chia seeds – add them to cake batter, pancakes, bread dough for texture and nutrients. They make an excellent addition to muffins for a healthy breakfast.
5. Ground chia seeds – if you are not a fan of the way it looks in your foods, pulverize it and add to regular flour for baking, coating food, or adding it to your drinks.
6. Sprinkle chia seeds – sprinkle a teaspoonful on yogurts, cereals, dips, salads for texture. Some people have added chia seeds to eggs to make scramble or in sauces to boost the nutritional value.
7. Sprout them – spread the seeds on a tray and spray with water every morning and evening. Chia seeds sprout easily, and you should see results in two days. Add the new growth to salads, sandwiches, or use as a garnish. The sprouted seeds are also edible and will make a great addition to puddings, porridge, and custards.

It does not matter how you decide to use chia seed, you will still enjoy tremendous nutritional and health benefits from it.

What are Chia Seeds?

Chia seeds are tiny 2mm flat seeds with four color variations – black, white, gray, or brown. The disparities between their nutrient compositions are very little. For example, the white chia seeds have more protein than their black counterpart, while the black seeds contain more fiber than the white chia seeds.

If you are using chia seeds as a complement in your daily diet, it is better to go for a mix of the seeds to get the best of both worlds. It does not matter which chia seed you use, if it is good, it will provide all the nutrients you need.

4 Benefits of Eating Chia Seeds

1. Chia seeds are high in antioxidants: Antioxidants are compounds that slow down or prevent the degradation of cells in the body. This continuous breakdown results in fine lines, wrinkles, hair loss, and diseases. Chia seeds added to your diet would reserve the oxidation levels and improve cell outlook. Adding chia seeds to your breakfast or meals will improve your looks and reduce your risk of diseases.
2. Chia seeds have more calcium than most seeds – chia seeds have more calcium than dairy products. Vegans who do not take milk, this is the best way to build strong bones and wade off osteoporosis and arthritis.
3. For weight loss – chia seeds’ ability to absorb water 12 times its size is a driving force why it is the best plant-based seeds for weight loss. If you are looking to shed some pounds, add a spoonful to water, yogurt or juice, stir it, and gulp it down immediately. It absorbs moisture to form a gel-like substance that curbs craving and appetite.
4. Maintain normal level blood sugar – chia seeds slow down digestion and prevent blood sugar spikes. This makes it useful for diabetic and heart-related issues. It also helps with digestive health and bowel regulation.

What is Chia Seed Oil?

Chia seed oil is the oil extracted when ground chia seed is pressed. It is rich in fatty acids, minerals, and vitamins that are good for skin, hair, and cooking. The all-natural 100 percent vegan oil has a high smoke point of 486°F, making it super healthy and great for cooking. Chia seeds are known to be tasteless, the oil possesses the same property, and hence it will not alter the taste, smell, or composition of your food.

6 Benefits of Chia Seed Oil

Using the oil is squeezing out the entire nutrient locked in the tiny seeds, especially if you are not a fan of how the seeds look, the oil is a good substitute for all your needs. Some benefits are:

1. High omega-3 and omega-6 fatty acids help build collagen and restore skin health and glow
2. Cooking with the oil improves brain activity and cognitive ability
3. Heart-healthy oil for cardiovascular functions
4. It helps relieve joint pain and inflammation
5. Add drops of the oil to your skin after a shower to lock in moisture and prevent skin drying, wrinkles, and fine lines.
6. Apply on your face to restore skin even tone and remove blemishes

Chia seed oil is great for skin, hair, and cooking. So what are you waiting for, start using it today.

What is Chia Seed Flour?

This is the result of milling chia seeds to a powder. In this form, chia is easy to consume and use. It can be added into your baking, used as thickeners, or added to your regular food for the additional nutrients.

Side-Effects of Consuming Chia Seeds

The recommended quantity of chia seeds is 20 grams per day. This amount should be divided into two and consumed. However, there is a side effect associated with eating too much chia seeds.

The high fiber content can cause irritable bowel and severe stomach upset. To prevent this, it is advisable to drink plenty of water when eating chia seeds and afterward.

Comparison Table for Chia Products

Bottom Line

Chia Seeds have shown incredible health and dietary benefits to the human body. Its nutritional components, including soluble and insoluble fiber, healthy omega-3 fatty acids, proteins, and the polyphenolic compound have made chia seeds and products a powerhouse in the health food sector. The seeds’ ability to be processed into other products like the oil and flour while retaining its beneficial property is another reason why it is a must-have for everyone.  Chia seeds are versatile plant-based food. It is a good thickener, blends well with other foods, have excellent satiety capability, and helps with a host of health problems.

The seeds are still under study to decipher the limit of their capabilities. It is one of the best plant-based superfoods for everyone looking to build a healthy and wholesome lifestyle.