Nutrition facts & Health Benefits of Chia seed
What is Chia Seed?
Chia seeds are oval-shaped, tiny seeds. There are several health benefits of chia seed. We also consider them “superfood” or functional food due to their high nutritional value. We can eat them raw, soaked in liquid, or in grounded form in any food. We also use them as a thickening agent in many recipes.
Nutrition Facts Chia Seeds
According to USDA 1, Chia seeds are considered a “superfood” by ancient times. In fact, 1 ounce (28 g or 2 tablespoon) contain:
Carbohydrates
In 2 tablespoon serving there are a total of 12 g Carbs are present, of which 10g is Fiber. The good thing about this fiber according to a Harvard study is, it is a soluble fiber & mucilage. Which may help to lower LDL Cholesterol and also fiber content makes us feel full due to slow release of glucose in blood maintaining blood sugar level.
Related: Role of Fibers in your diet
Fat in Chia seeds
In fat, Chia seeds contain 8.7g of fats (11% of RDA). According to Harvard, about 60% of the fat in chia seeds comes from Omega 3 fatty Acids, which are greater in chia than in flax seeds It has a high amount of Alpha-Linolenic Acid (ALA) than linolenic acid. Oleic acid and Palmitic acid are also present in small amounts.
Protein in Chia seeds
These tiny seeds contain 9 essential amino acids which our body can not make and must need from food source. Details of all amino acids are discussed in this table.
Vitamins and Minerals
These seeds also provide good source of Vitamins and minerals. Specially rich in Calcium, iron and Vitamin B1.
Health Benefits of Chia Seed
There are several health benefits of Chai seed. Here we discuss one by one.
High in Antioxidants
Benefits: Anti-ageing, Anti-cancer, Protect heart cells and other body cells from damage.
Chia seeds have a high amount of antioxidants. This not only protects against seeds own sensitive fat degradation but also elevates human health by neutralizing free radicals which cause damage if they accumulate in cells. (3). Free radicals can contribute to cancer and aging.
According to the latest study these tiny seeds contain specific antioxidants e.g. caffeic acid, chlorogenic acid, myricetin, kaempferol, quercetin, etc. Collectively these antioxidants help to protect your heart and liver cells and also possess anticancer properties.
May Support weight loss
Benefits: High fiber makes you feel full, and high protein reduces appetite and food intake.
The credit goes to the High fiber content and Protein in these seeds. The essential amino acid profile of these tiny seeds does not give your diet a boost in energy but fiber content also makes you feel full throughout the day, so it is recommended in weight loss diets.
Lower your Cholesterol
Benefits: Lower risk of Heart disease by lowering bad cholesterol and blood pressure
According to a recent review, Soluble fiber (4) LDL and Omega 3 Fatty acids help reduce the risk of heart disease and it also finds that it alleviates overall cholesterol levels in the blood.
Another Study (5)also finds that supplementing these seeds helps control your blood pressure, eventually lowering the risks of heart disease.
