Chia has become fashionable in the shopping baskets of increasingly health-conscious people. Is it as miraculous as claimed? Is it among the highest-fibre foods? Will it change your life? Read on to discover the benefits of chia.
What Are Chia Seeds?
These chia seeds come from the plant Salvia hispanica , in the same family as mint and thyme. Originating in South America, it has been praised since ancient times and is now used worldwide.
Chia seeds are now easy to find in supermarkets, health-food shops and other stores.
Chia provides omega-3 fatty acids, protein, vitamins and minerals, including calcium. Another strength is its high fibre content, associated with better life expectancy and quality of life.
How Do You Eat Chia and What Is It For?
One of the benefits of chia is its omega-3 fatty acids, whose bioavailability increases when the seeds are ground.
Whole chia also offers benefits. Its high nutrient content , including protein, B vitamins and fibre, and versatility can enrich many dishes.
Include it in desserts such as yoghurt with fruit, porridge and puddings, or main dishes such as salads and pasta.
You will love this recipe for chia, green tea and raspberry pudding.
Another way is soaked chia: soak whole seeds in water for half an hour at approximately 1:9 chia to water. This creates a pudding-like gel and also supports intestinal absorption.
This form is mainly used as an emulsifier in baking recipes, particularly vegan recipes, where it performs a similar technical role to egg.
6 Benefits of Chia Seeds
Why is chia good for health? Let us see!
- Possible Weight-Loss Support
One study found greater satiety from chia added to breakfast yoghurt than an equal-calorie control. This cannot be attributed solely to chia because it contains plenty of fibre. Another randomised controlled study tested two tablespoons of ground chia for long-term weight loss against a control containing the same amount of fibre from oat bran. Weight loss was significantly greater in the ground-chia group, suggesting a possible additional benefit.
- Possible Anti-Inflammatory Effects
Some studies observed significant differences in C-reactive protein, a systemic inflammation marker. However, effects cannot be attributed solely to chia because chance may explain the difference.
- Possible Blood-Pressure-Lowering Effects
Evidence is limited. Some trials show significant improvements in blood pressure compared with baseline but not the control group. More trials are needed to establish this benefit.
- High Omega-3 Content
Essential fatty acids are necessary because the body cannot synthesise them. Chia has a high omega-3 concentration , as do seeds such as flaxseed. Grinding or soaking is particularly important for absorbing these nutrients and benefiting from their health effects.
- Antioxidants and Phytonutrients
These seeds contain abundant antioxidants helping counter cellular oxidative stress, plus phytonutrients such as lignans, secondary metabolites in some plant foods. Lignans have been studied for possible blood-pressure-related and anticancer effects, although chia contains less than seeds such as flaxseed.
- B Vitamins and Minerals
Like many plant foods, chia has high nutrient density, or nutrients per calorie. Unlike fruit and vegetables, it is more energy-dense because of its low water content. Nevertheless, nutrients per calorie are notable, including substantial calcium, iron and magnesium.
How Can Chia Benefit Sports Performance?
Being rich in omega-3 fatty acids, chia can be useful in post-workout meals. These fats may reduce inflammation and potentially help prevent sports injuries.
Does every athlete have to include it? Absolutely not!
No food is a magical superfood, however beneficial. To eat healthily and support sport, ensure a varied diet with macronutrients matched to individual needs and goals.
You are unique, and your diet should be too.
We can help. Explore our subscription options and work with one of our sports nutritionists. You will notice the difference!
Written by Jose Revert. Reviewed by Marta Aguilar.
