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5 Reasons to Consume Chia Seeds
Table of Contents
1. Healthy fatty acids in chia seeds
Chia seeds primarily contain polyunsaturated fatty acids, with an advantage over omega-3 fatty acids in relation to omega-6 fatty acids. This is a significant advantage, as omega-6s usually dominate in the diet, leading to inflammation and the development of civilization diseases. The alpha-linolenic acid found in these seeds may not be as strong as the eicosapentaenoic and docosahexaenoic acids found in fatty fish, but it still possesses robust anti-inflammatory and anti-diabetic properties.2. It's a protein compound
It is possible to find small amounts of protein in some plant-based products, however, they are usually not enough to meet the needs of an active individual. Chia seeds are a product that defies this rule. One single spoonful contains nearly 2 grams of protein containing all 9 essential amino acids, making it ideal for anyone who wishes to improve their physical appearance. Adding chia seeds to a meal will be an excellent way to increase the overall protein content and enhance the taste of the food.3. Abundant in fiber
One of the key advantages of chia seeds is their high fiber content. One tablespoon contains nearly 4 g, while 100 g of chia seeds contains a whopping 40 g of fiber. This is particularly important for people who have difficulty obtaining adequate amounts of this nutrient in their diet. Chia seeds contain nearly five times more insoluble fiber than soluble fiber, which gives them relatively strong water-absorbing properties, resulting in a longer-lasting feeling of fullness. Furthermore, dietary fiber regulates the frequency of bowel movements and supports the growth of beneficial gut bacteria. It slows down the digestion of carbohydrates and the rise in blood sugar levels after a meal, lowers blood pressure, and reduces the absorption of cholesterol and triglycerides. All these properties make rich sources of fiber, such as chia seeds, a powerful weapon in the fight against obesity, insulin resistance, and other civilization-related diseases associated with diet. This was demonstrated in a 2010 study by a team of Canadian researchers who administered a portion of carbohydrates in the form of bread and a chia seed supplement in amounts of 0 g, 7 g, 15 g, or 24 g, depending on the group. The higher the dose of chia seeds, the greater the feeling of satiety and the lower the blood sugar level (slowed absorption).4. Powerful antioxidants found in chia seeds
Chia seeds are a rich source of powerful antioxidants that aid in combating diseases and the negative impacts of stress. They prevent the peroxidation of biological lipids, i.e., the oxidation of polyunsaturated fatty acids that constitute cell membranes. This is a harmful process, as it damages the membranes, affecting their permeability and surface potential. Lipid peroxidation products accumulate in tissues and can cause various disorders and diseases (diabetes, atherosclerosis, cancer). The antioxidant properties of chia seeds are primarily due to the presence of phenolic compounds, such as caffeic acid and gallic acid. Some studies suggest that chia seeds may have antioxidant properties comparable to trolox, a vitamin E derivative considered as an exceptionally strong component.5. Anti-cancer functioning
Chia seeds have been confirmed to have antiproliferative effects on cancer cells from various tissues, providing an effective anti-cancer mechanism. Studies have focused in particular on reducing the risk of breast, cervical and skin cancer. The fats found in chia seeds support the production of pro-inflammatory eicosanoids in cancer cells, aiding in the fight against cancer. Additionally, preliminary studies on rats showed that groups fed with Spanish sage presented with smaller tumors.
