A Few Words About Chia Seeds
Chia seeds are the small black seeds that come from the Spanish Sage plant (Salvia hispanica), of the Lamiaceae family.
This plant thrives mainly in Central and South America and has been used by ancient civilizations, such as the Aztecs and Mayans, as a staple food.
Today, chia seeds are considered one of the healthiest foods on the planet and are often called a superfood due to their various therapeutic properties.
Nutritional Value
Chia seeds have rich nutritional value. They provide us with important nutrients, such as “good” fats, dietary fiber, trace elements, and antioxidant compounds.
About 80% of the fats found in chia seeds are polyunsaturated fatty acids (PUFAs), such as alpha-linolenic acid (ALA, omega-3 fatty acid). ALA is considered an essential fatty acid, as our body cannot synthesize it endogenously, so it must be obtained exclusively through diet.
In fact, chia seeds are considered one of the richest plant sources of omega-3 fatty acids. ALA can be converted into two other forms of omega-3 fatty acids that have been linked to significant health benefits, EPA and DHA.
The conversion of ALA to EPA and DHA (which occurs mainly in the liver) is very limited, with reported rates of less than 15%. Therefore, consuming marine EPA and DHA directly from foods and/or dietary supplements is the main way to obtain them.
Also, chia seeds are an excellent source of dietary fiber. One serving – equivalent to 30 grams – will cover almost 1/3 of our daily needs.
At the same time, chia seeds are rich in protein, providing us with about 5 grams per serving. This makes them a good plant-based source of protein, especially for those following a vegetarian diet.
Regarding micronutrients, chia seeds are a good source of trace elements, such as selenium, copper, and manganese.
Finally, chia seeds are a good dietary source of flavonoids such as quercetin and kaempferol, substances with strong antioxidant action and significant health benefits.
Nutrition Label
- Calories 145,8 kcal 7,3%
- Fat 9,2g 11,8%
- Saturated Fat 1g 5%
- Carbohydrates 12,6g 4,6%
- Dietary Fiber 10,3g 36,9%
- Sugars 0g 0%
- Protein 5g 9%
- Sodium 0g 0%
| Nutritional value | per 100 g1 | per serving:
30 g |
DV from serving2 |
| Energy and Basic Components | |||
| Calories (kcal) | 486.0 | 145.8 | 7.3 % |
| Fat (g) | 30.7 | 9.2 | 11.8 % |
| Saturated fat (g) | 3.3 | 1.0 | 5.0 % |
| Monounsaturated fat (g) | 2.3 | 0.7 | – |
| Polyunsaturated fat (g) | 23.7 | 7.1 | – |
| of which omega-3 (g) | 17.8 | 5.3 | – |
| Carbohydrates (g) | 42.1 | 12.6 | 4.6 % |
| Dietary fiber (g) | 34.4 | 10.3 | 36.9 % |
| Sugars (g) | – | – | – |
| Protein (g) | 16.5 | 5.0 | 9.9 % |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 % |
| Sodium (mg) | 16.0 | 4.8 | 0.2 % |
| Vitamins and Trace Elements2 | |||
| Calcium (mg) | 631.0 | 189.3 | 14.6 % |
| Iron (mg) | 7.7 | 2.3 | 12.8 % |
| Thiamine (mg) | 0.6 | 0.2 | 15.0 % |
| Niacin (mg) | 8.8 | 2.6 | 16.5 % |
| Phosphorus (mg) | 860.0 | 258.0 | 20.6 % |
| Magnesium (mg) | 335.0 | 100.5 | 23.9 % |
| Zinc (mg) | 4.6 | 1.4 | 12.5 % |
| Selenium (μg) | 55.2 | 16.6 | 30.1 % |
| Copper (mg) | 0.9 | 0.3 | 30.0 % |
| Manganese (mg) | 2.7 | 0.8 | 35.2 % |
| Additional Components | |||
| Flavonols | |||
| Quercetin (mg) | 18.4 | 5.5 | – |
| Kaempferol (mg) | 12.3 | 3.7 | – |
1 Values are based on the nutritional database of the US Department of Agriculture (USDA).[1]
2 The Recommended Daily Intake percentage (%DV) shows you how much each nutrient from one serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the U.S. Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of each individual, the % DV may be lower or higher. Generally, if the % DV for a specific nutrient is less than or equal to 5%, the food is considered low in content for that specific nutrient. Correspondingly, if the % DV for a specific nutrient is greater than or equal to 20%, the food is considered high in content for that specific nutrient.
3 Ingredients presented in addition to the basic nutrients as being of special interest for this particular food.
Health Benefits
Chia seeds offer multiple health benefits, thanks to their rich composition of “good” fats, dietary fiber, and phytochemical compounds.
Some benefits of consuming chia seeds are:
Good heart health
Chia seeds are an excellent source of nutrients that promote heart health, such as “good” fats, dietary fiber, and antioxidants.
In fact, there are studies in the literature that have reported that consuming chia seeds is an effective method for improving cardiovascular risk factors, such as high levels of “bad” cholesterol (LDL-C) and high blood pressure.
A meta-analysis that included 10 randomized clinical trials showed that chia seed consumption can have a significant effect on the lipid profile. Specifically, it causes a reduction in total cholesterol (TC), triglycerides (TG) and “bad” cholesterol (LDL-C) while increasing levels of “good” cholesterol (HDL-C).[2]
Additionally, chia seeds help reduce high blood pressure levels, which is a significant risk factor for heart disease.
A randomized clinical trial that included 42 people with type 2 diabetes and hypertension reported in its results that participants who consumed 40 grams (g) of chia seeds daily for 12 weeks showed significant reductions in systolic blood pressure compared to the control group.[3]
Management of Diabetes
Due to their rich content of dietary fiber and other beneficial compounds, chia seeds may contribute to better blood glucose management.
Studies have shown that consuming chia seeds can improve glycemic control in both healthy people and individuals with high blood glucose levels.
A meta-analysis that included 12 randomized clinical trials investigating the effects of chia seed consumption in people with and without diabetes found that when consumed in higher quantities, chia seeds help reduce glucose and insulin levels.[4]
Body Weight Management
Although there are concerns that consuming nuts and seeds may contribute to weight gain due to their high energy density (they provide a lot of calories in small amounts), scientific data shows us exactly the opposite.
Namely, that daily consumption of nuts and seeds is associated with less weight gain in the long term and a lower risk of obesity.
This may be due to their ability to increase the feeling of satiety, resulting in the prevention of snacking between meals and consequently reducing daily energy intake.
Provided, of course, that their consumption is done in moderation and as part of a healthy diet.
Good Intestinal Health
Chia seeds, thanks to their high content of dietary fiber (soluble and insoluble), are an ideal food for intestinal health.
The seeds can absorb large amounts of water, about 10-12 times their weight. This results in slowing down food digestion, improving intestinal motility, and providing a feeling of fullness.
Moreover, the dietary fiber found in chia seeds serves as “food” for friendly intestinal bacteria, contributing to a healthy gut microbiome.
Chia Seeds in Our Diet
Chia seeds can be easily incorporated into daily meals.
Here are some ways to consume chia seeds:
- As an ingredient in overnight oats. You can make overnight oats by mixing chia seeds with your favorite milk (such as almond milk, coconut milk, or cow’s milk) and oat flakes in a bowl or jar.
- As an ingredient in smoothies. If you want to make your smoothie even more nutritious, consider adding chia seeds. You can use chia seeds in almost any smoothie.
- As an ingredient in yogurt. Adding chia seeds on top of your yogurt can enhance both the texture and nutritional value of the meal.
- As an ingredient in salad. You can mix chia seeds with your favorite vegetables, creating tasty and nutritious salads.
- As an ingredient in homemade cereal bars. Make homemade bars or balls using chia seeds as one of the main ingredients. Combine chia seeds with nuts, oats, dried fruits, peanut butter, and honey or maple syrup, then shape into bars or balls for a convenient and nutritious snack.
Points of Caution in Consuming Chia Seeds
Generally, the consumption of chia seeds is considered safe.
However, despite their multiple benefits, there are certain points of caution that should be considered when consuming them:
High Caloric Value
Chia seeds are calorie-dense. This practically means that they provide many calories in small quantities.
Therefore, if you are on a weight loss program, it’s good to consume them in moderation, taking into account the calories they add to your diet.
High Fiber Content
Chia seeds are rich in dietary fiber. If consumed in large quantities by individuals not accustomed to high fiber intake, they may cause unwanted gastrointestinal issues such as bloating, gas, or discomfort.
It’s best to start with small amounts and gradually increase intake.
Also, adequate hydration is essential to avoid unpleasant symptoms.
Bibliography
[1] USDA. Food Search. Seeds, Chia Seeds, Dried. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients. (Accessed October 2024).
[2] Silva L de A, Verneque BJF, Mota APL, Duarte CK. Chia Seed (Salvia hispanica L.) Consumption and Lipid Profile: A Systematic Review and Meta-Analysis. Food Funct. 2021 12(19):8835-8849. DOI: 10.1039/d1fo01287h.
[3] Alwosais EZM, Al-Ozairi E, Zafar TA, Alkandari S. Chia Seed (Salvia hispanica L.) Supplementation to the Diet of Adults with Type 2 Diabetes Improved Systolic Blood Pressure: A Randomized Controlled Trial. Nutr Health. 2021 27(2):181-189. doi:10.1177/0260106020981819.
[4] Teoh SL, Lai NM, Vanichkulpitak P, Vuksan V, Ho H, Chaiyakunapruk N. Clinical Evidence on Dietary Supplementation with Chia Seed (Salvia hispanica L.): A Systematic Review and Meta-Analysis. Nutr Rev. 2018, 76(4):219-242. doi:10.1093/nutrit/nux071.
