51 Chia Seeds Facts: Benefits, Side Effects, And Interesting Trivia

Chia seeds are the health and future of this generation and promise wonders in the world and the overall nutritional value.

Chia is actually a purple flowering plant that is native to South America and similar to the quinoa, chia is also cultivated for its seeds. Current generations of the world have now grown up and moved on from fast foods and unhealthy meals, now taking a liking to chia seeds.

Chia and chia seeds are nothing new and have been in the world for a long time now. The Aztecs were the ones that cultivated these nutritious foods, and they became popular in the U.S. by Chia Pets in the '80s and '90s.

Today, you can find chia seeds in all grocery stores. If you want some chia seeds for yourself, you can find them in the rice/quinoa aisle, baking aisle, or health/vitamin section.

There is also an option to buy chia seeds from online sites.

With their health benefits, chia seeds have become the number one product in most places all over the world. Now, there are different variations of these tiny seeds.

The black chia seeds are most commonly seen, and these chia seeds come from the Salvia hispanica plant. There are also golden chia seeds that come from the Salvia columbariae plant, but this variation of chia seeds is not easily found.

Chia seeds are very versatile in their use and can be used in a number of different dishes.

If you mix chia seeds with any kind of liquid, including water, the soluble fiber coating of the chia seeds absorbs water rapidly and forms a gel-like layer around the insoluble fiber center of the chia seeds. This function of the chia seeds makes them great to replace gelatin in jams and other desserts.

Chia seeds are also used in juices and water, giving them a fun texture. You can even use chia seeds as an egg substitute.

You may think that you always need to use chia seeds that have been soaked in water or other liquids. But no.

You can also use dry chia seeds. Just sprinkle some dry chia seeds on salads, mix them into your cookie batter, cereal, or ice cream, grind them into gluten-free flour, or use them in anything you can think of.

Chia seeds do not have to provide any extra flavor to the food, but they surely contain tons of health benefits.

Chia seeds can also be sprouted for eating, and they make a great nutrition-rich garnish. To use the chia seeds by sprouting, place an equal amount of chia seeds and water on a dish and make sure each chia seed is moist.

Keep the chia seeds submerged for about 10 minutes and then strain all the extra water. Then, cover the plate with the chia seeds accompanied by a plastic wrap and keep the dish in a sunny area.

Keep the chia seeds moist by spraying them with water at least a few times a day. After four to seven days, you should see the chia seeds grow to be about a half-inch tall.

Harvest them at that moment. Dry chia seeds have a shelf life of around five years.

Chia seeds are packed with healthy oils which means the chia seeds will stay fresh when stored in an airtight container or refrigerator. You can even freeze chia seeds if you want, but you really don't need to due to its long shelf life.

Full of health benefits, eating chia seeds is recommended by all and should be implemented in your daily meals for weight loss, reducing the chance of heart disease, or even keeping your blood pressure in control. It has essential fatty acids that will keep you as healthy as a sportsperson.

Facts About Chia Seeds

Here are some additional facts about chia seeds:

• Chia comes from the Aztec or Mexicano word for 'oily'. Chia seeds are packed with healthy fats where almost 75% of the fats in chia seeds are omega-3 fatty acids.
• Chia seeds were native to Guatemala and Mexico and were the staple food for the Mayans and Aztecs.
• These tiny black seeds, called chia seeds, come from the chia plant (Salvia hispanica).
• Chia is also the Mayan word for 'strength'.
• The chia seed has a small, flat, and oval shape and has a shiny and smooth texture.
• Different variants of the chia seed are found and are colored black, white, or brown.
• The chia seed is very helpful in improving blood levels of the heart, reducing chances of an increase in blood pressure, heart disease, blood sugar, diabetes, and definitely improving bone health.
• The nutty flavor of chia seeds makes them an essential addition to foods and juices.
• You can sprinkle some chia seeds on cereal, sauces, yogurt, vegetables, and rice dishes, or they can be mixed into drinks and baked goods. You can even use water and the seeds to make a gel.
• Chia pudding is quite a famous dish that most households prepare.
• It is not only delicious to eat, but it also aids in improving your quality of life. Chia pudding is made by mixing the seeds with fruit juice or milk.

Chia Seed Benefits

Read on to discover more about the nutritional value of chia seeds.

• An omega-3 fatty acid is present in chia seeds in a quantity of 75%. These fatty acids are anti-inflammatory polyunsaturated fatty acids.
• Omega-3 fatty acids help in decreasing the risk of heart disease, lowering blood pressure, reducing atherosclerotic plaque build-up, and lowering triglycerides.
• The calories present in 0.9 oz (28 g) of chia seeds is 132, carbohydrates 0.4 oz (12 g), fiber 0.3 oz (11 g), 42% Daily Value (DV), protein 0.1 oz (4 g), fat: 0.3 oz (9 g), 17.6% omega-3 and 5.8% omega-6, 75% polyunsaturated fat, 30% DV of manganese, 27% DV of phosphorus, 24% DV of magnesium, 18% DV of calcium, and 12% DV of iron.
• Many people around the world wonder whether the healthy foods that they eat aid in weight loss. Well, here's your answer. There has been a lot of research that says that eating chia seeds helps with weight loss.
• There are also some reports that there is no concrete evidence of losing weight through chia seeds, but the seeds do have nutritional value and definitely reduce blood sugar, improve cardiovascular health and digestive health, controls body weight, and improve gut health.
• People who try chia seeds once have always found them to be nutritional.
• Even if chia seeds do not help in weight loss, there are many essential nutrients in chia seeds that help in blood sugar control, controlling blood pressure and blood sugar, reducing heart disease, and more.
• Chia seeds have all 18 amino acids which make them a great plant-based source of protein. This is unlike many other plant foods.
• This balanced plant-rich diet will prevent many chronic diseases if you take chia seeds regularly.
• You also get a great source of dietary fiber.
• Chia seeds contain dietary fiber of 0.3 oz (10 g) per 1 oz (28.3 g) and also have protein and minerals like calcium, iron, zinc, and magnesium.
• Eating chia seeds is also known to reduce inflammatory markers.
• This is often the correct indication of the presence of inflammatory diseases in humans.
• There is not much information on any other health benefits as there are not many published studies based on human studies or animal studies.
• Research participants have also been less to date. Animal studies have revealed that the seeds affect cholesterol levels, increase satiety, and weight loss beneficially.
• Ideally, it is recommended to consume about 1.5 tablespoons of chia seeds twice per day.
• Chia seed oil is rich in healthy fats that have been shown to help rejuvenate the skin's moisture barrier, especially in those with dry skin conditions.

Side Effects Of Chia Seeds

Chia seeds are definitely a great source of fiber. But they do produce side effects if consumed in bigger amounts.

• Fiber is very important for your health and supports the beneficial bacteria in the gut. But too much fiber is not good for your health.
• Excessive fiber intake can cause issues like constipation, abdominal pain, bloating, diarrhea, and gas.
• All these problems can also occur if there's inadequate hydration and a high fiber intake. Water is important to help the fiber pass through the digestive system.
• Chia seed intake should be limited if you have inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.
• Sometimes eating chia seeds can increase the risk of choking. When chia seeds are exposed to water, the seeds swell up around 10-12 times.
• There are also people that are allergic to chia seeds.
• Vomiting, diarrhea, and itching can be associated with an allergy to these seeds.
• Sometimes, the intake of chia seeds can also lead to a life-threatening condition that causes breathing difficulty and tightness in the throat and chest which is known as anaphylaxis.
• Sometimes, some medications might interfere with chia seeds.
• If you are taking blood pressure or blood sugar medicine, it is important to limit your intake of chia seeds.
• Chia seeds are highly nutritious and have a lot of health benefits, but sometimes these can lead to complications.
• So, it is important to consult with a doctor if you find any problems after taking chia seeds with your food or drink.

How To Eat Chia Seeds

Chia seeds come from the desert plant, but it is used all over the world now, due to the health benefits the seeds provide in your day-to-day life. Among the many ways to eat chia seeds, these are some of the best ways to eat chia seeds:

• Chia seeds can be used by adding to dishes like yogurt, cereal, and even vegetables.
• They are often used to create healthy puddings as the seeds swell up after being submerged in water.
• Chia seeds do not have a flavor of their own, so they make the best pairing for most food items found around the world.
• You can add chia seeds to salads, bread batter, oatmeal, soups, sauces, cakes, muffins, smoothies, and more.
• Chia seeds are very versatile and can be used in many ways. One of them is by making chia sprouts.
• Soak the chia seeds in equal amounts of water on a petri dish and then remove the water.
• Keep moisturizing the seeds from time to time, and in a week or so, you will find the seeds producing sprouts.
• You can also mix chia seeds with almond flour and some spices to create a breading to make fried chicken.
• You can even add the seeds to homemade energy bars.
• Chia seeds will make these already healthy bars, healthier and tastier.
• Chia pudding is a popular food option using chia seeds.
• Chia seeds can be mixed with milk or any fruit juice to make a delicious pudding.
• You can even top it off with fresh fruit to make it even healthier.
• You can easily make coconut berry chia seed pudding, a chia chipotle bean burger, banana chia muffins, and more.
• Even when adding them to your favorite food, remember to keep your consumption in control at all times.