The 5 Most Important Reasons To Eat Chia Seeds RIGHT NOW

A Latin American favourite, the chia seed is a powerful superfood that should be included in every plant-based diet. Or any diet in general. Please just eat it.

The chia plant (Salvia hispanica L.) is of Latin American origin and belongs to the Lamiaceae family. Its roots derive from the indigenous Aztec civilizations of Guatemala and Columbia, where the seed was one of their main sources of nutrition (1).

Traditionally, chia seeds were used in a wide range of folk medicines, cosmetics, and religious rituals. South America still uses the plant heavily it in the form of flour and seeds to prepare smoothies, oatmeal, yogurt, and even cake. These South American meals have seeped into the north, and have since boomed in the health and wellness industry (10). 

They are a tremendous source of omega-3 and omega-6 fatty acids, and are a significant source of protein. Notably, chia shares many of the same attributes and benefits with hempseed (2).

Truthfully there are many reasons why you should eat chia seeds, but I have condensed it into the 5 most important reasons down below:

1. Polyunsaturated Fatty Acids 

Since the body needs fats to produce energy and regulate physiological functions, it is wise to consume from a high-quality source.

Chia provides some of the most therapeutic fats on the planet, emanating from omega-3s and omega-6s. Its rich substance of polyunsaturated fats reduces the risk of ischaemic heart disease and increases immunity (9). 

Merely 7.3 g of chia seeds per day provides 100% of the recommended intake of omega-3 fatty acids. 

Omega-3s play a critical role in preventing chronic diseases related to diet. Their anti-inflammatory, antiarrhythmic, and antithrombotic properties make them vastly important as a natural food source (7).

In addition chia seeds possess 9 essential amino acids, which delivers prime nutritional value for weightlifters. Amino acids are the building blocks of protein that are required for muscle protein synthesis, stimulating both muscle growth and recovery (3).

2. Protein

In conjunction with building muscle, a high protein diet prevents energy malnutrition and obesity. This is because protein enhances metabolism, reduces appetite, and regulates several hormones that control weight (11).

Chia has almost 17 grams of protein per 100 grams. This is a considerable amount, and is especially beneficial as a muscle-building supplement for plant-based diets (14). 

As documented by 113 males and females in a 4-week study, individuals with a high protein diet displayed remarkable reductions in weight loss. This result is likely based off the positive correlation between energy and protein – protein sustains long-term energy, which deters the need for successive meals (4). 

3. Dietary Fiber 

Chia seeds are rich in dietary fiber, which may also be effective for weight loss as it increases post meal satiety and decreases subsequent hunger. 

Chia’s fiber content is greater than that of quinoa, flaxseed, and amaranth, championing them at the top of the whole grains department (5).

Chia’s abundance of fiber holds worthwhile benefits. They are especially valuable for:

• Treating digestive diseases
• Blockages in the circulatory system
• Diabetes
• Colorectal cancer
• Kidney stones
• Haemorrhoids
• Metabolic disorders
• Cardiovascular disease
• Coronary heart disease (9)

4. Antioxidants

Oil concentrations of chia report several phenolic compounds that endorse antioxidants. Antioxidants are important as they eradicate toxic free radicals that cause lipid oxidation, a process that deteriorates the body’s cells (6, 12).

Flavonoids (derived from antioxidants) are responsible for chia’s colour and taste. They provide remarkable properties, including:

• Hepaprotection
• Anti-bacterial
• Anti-inflammatory
• Anti-cancer
• Anti-viral (6) 

5. Cardiovascular Health

The constituents of fatty acids, antioxidants, peptides, and dietary fiber in chia seeds exert antihypertensive effects.

Peptides in particular possess a multitude of functional properties against cardiovascular diseases by stabilizing blood pressure and the body’s glycemic response (8).

Due to the high cost of traditional pharmaceutical drugs, researches are now beginning to examine the benefits of plant-based alternatives to treat high blood pressure and cardiac disease (13). 

Conclusion

The nutrient density of chia displays a high ceiling for nutraceutical potential, as it provides a variety of medicinal and therapeutic benefits.

From cardiovascular health, weight loss, and long-term sustainable energy – chia seeds are an exceptional source of nutrition.

Add it to your smoothie and you may notice a bitter hint. Yet what it lacks in taste, it surely makes up for in health and vitality. Oh, and it is one of the richest plant-based sources protein in the world. What are you waiting for?