Chia Seeds : Health Benefits, Uses, Dosage and Side Effects

Chia seeds are the edible seeds from a flowering plant of Salvia hispanica, which is from the sage family, native to central and southern Mexico. Chia seeds are considered "functional foods" and are among the most nutritious food. The seeds are loaded with fiber, protein, and omega-3 acids. They can also be consumed dry or mixed with oatmeal and yogurt and added to juices and smoothies as well. They can also be sprinkled on salads.

Chia seeds are rich in antioxidants and are considered extremely beneficial for the skin as they protect the skin cells against damage caused by free radicals. Applying the oil extracted from chia seeds improves skin health as it keeps the skin hydrated and prevents water loss. According to Ayurveda, applying Chia seed oil mixed with coconut oil, apple cider vinegar, and honey on the hair and scalp helps control hair fall due to its Snigdha (oily) Ropan (healing) properties.

Chia seeds might also help in managing weight. Certain constituents such as omega 3-fatty acids and fibers present in Chia seeds play an important role in weight loss. Chia seeds might also help manage cholesterol levels due to its antioxidant and anti-inflammatory properties and thereby reduce the risk of heart-related problems.

Look-wise, chia seeds are oval and grey with black and white spots on it. It has a diameter of two millimeters, and the seeds are hydrophilic. This is a molecule that is attracted to water molecules and tends to dissolve in water. The seed is capable of absorbing up to twelve times its weight in liquid when soaked. It develops a thick, gluey substance called mucilaginous, which gives the chia-based food and beverages its gel texture.

History of Chia Seeds

In the 21st century, chia seeds were grown and commercially consumed in its native New Mexico and Guatemala. Also, in Bolivia, Argentina, Ecuador, Nicaragua, and Australia. Various varieties of chia seeds are also developed in Kentucky for cultivation in the United States' northern latitudes.

There is evidence that in the 16th century, chia seeds were cultivated by the Aztecs in pre-Columbian times, and historians say that this food was as important as maize as a food crop. In 21 of the 38 Aztec provincial states, chia seeds were given as a tribute to its rulers by the people and served as a staple food for the Aztecs. The society of Jesus, also known as Jesuits, a religious order of the catholic church headquarters in Rome, placed chia as the third-most important crop in the Aztec culture, only after corn and beans ahead of amaranth. Offerings to the Aztec priesthood were often paid in chia seed.

Ground or whole chia seeds are in wide use in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for adding into nutritious drinks and food. Today, chia is cultivated on a small scale in its ancestral homeland of central Mexico and Guatemala, and commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico.

Benefits of Chia Seeds

• Obesity

• Itching

Diabetes Mellitus (Type 1 and Type 2)

Chia seeds are a rich source of fiber that is beneficial for digestion. The gum-like fiber called mucilaginous in the sprouted seeds encourages regular bowel movement. The seeds are packed with omega-3 fatty acids is also quite effective for the heart and brain's health. They are gluten-free, rich in bone-building calcium and phosphorous too. They also happen to be a good source of magnesium. Magnesium helps relax the muscle and uplift your mood. Chia seeds are a great source of nutrition and must be included in a regular diet.

For a person with diabetes, it is advised by every healthcare professional that you strictly monitor your intake of sugar and processed food. People with diabetes should also include seasonal fruits and veggies in their diet, as they are rich in fiber. Fiber is not easily digested and metabolized so soon, and this enables the slow release of sugar in the bloodstream. Chia is said to be a wonderful addition to a diabetes diet. Chia seeds are a good source of dietary fiber that helps prevent blood sugar spike, and they are low in digestible carbs and are also anti-inflammatory. People with diabetes often complain about weight fluctuations, so chia seeds help in weight management as well. Since fiber keeps you full, you do not feel like eating too often.

• Hypertension (high blood pressure)

Chia seeds consist of important components like fiber, omega-3, and antioxidant polyphenols, which have a beneficial effect on the liver and circulation that can lower blood pressure. Alpha-linolenic acid or ALA is known to block the formation of oxylipins, which are the substances that cause blood pressure to rise. Chia seeds also contain fiber, lignans, antioxidants, magnesium, calcium, and potassium, which have a better effect against high blood pressure. This was tested using chia flour, which was prepared by grinding chia seeds to form a powder that could be added to water, yogurt, milk, or fruit juice of your choice.

Chia seed flour is said to reduce the levels of nitrites in the blood, and the seed also contains components that work as angiotensin I-converting enzyme (ACE-I) inhibitors. Therefore, the seeds are useful in regulating blood pressure in hypertensive patients.

• Stroke

Since chia seeds contain omega-3 fatty acids and alpha-linolenic acids, it is said to manage heart disease and strokes. The components that exist in the seeds help in maintaining regular heart rhythm and inhibit platelet aggregation. Therefore, preventing heart failure and stroke.

Precautions while using Chia Seeds

Breastfeeding - there is not enough scientific evidence that proves that chia seeds are safe for consumption for breastfeeding women. It is advised to consult with your healthcare professional before consuming chia seeds during breastfeeding.

Pregnancy – there is not enough scientific evidence available to prove that it is safe for pregnant women to consume chia seeds. Therefore, it is highly recommended to consult your healthcare professional before consuming chia seeds during pregnancy.

It is important to keep in mind that you should always consult your healthcare professional before adding chia seeds into your diet for a long period. You should also seek advice from experts while consuming the seeds if in case you have prostate cancer. 

FAQs

1. How much should Chia Seeds be consumed in a day?

Since chia seeds are high in fiber content, there are chances that it may cause digestive problems. It is recommended to consume about three to four teaspoons of chia seeds in a day.

1. How to make Chia water?

First, you need to take two cups of water in a jar and add two tablespoons of chia seeds to it. After this, you can add one tablespoon of lime juice and one tablespoon of honey. Mix all the ingredients properly, put the mixture in the refrigerator, and let it chill for about two to three hours. Take it out of the refrigerator after the mentioned time and drink it for desired results.

1. Do Chia Seeds cause constipation?

Yes, there is a high probability that chia seeds can cause constipation, but this will only happen if consumed without water. This happens because the seeds will absorb water from the intestines and produce a sticky substance that sticks to the intestines' walls and causes a delay in the movement of the bowels. Therefore, it is recommended to drink plenty of water while consuming chia seeds.

1. Do Chia Seeds need to be soaked before consumption?

Chia seeds do need to be soaked in water before they are consumed because this makes the seeds easily digestible and absorbed. This usually happens because the seeds contain a high level of fibers, leading to digestive problems.

According to Ayurveda, the chia seeds must be soaked before they are consumed because soaking the seeds make it Laghu. This means it makes the seeds easy to digest and easy to absorb.