Chia seeds are tiny black and white seeds from the desert plant Salvia hispanica, a member of the mint family. These little seeds are small, but they sure are mighty. Not only can they be enjoyed in or on a variety of dishes, but chia seeds also come packed with a slew of health benefits.
Chia seeds were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies. Today, chia seeds are most definitely making a come-back and are often touted as a superfood.
Here are some of the numerous health benefits of chia seeds:
Complete Protein: Harvard Health notes that chia seeds are a complete protein and contain all nine essential amino acids that cannot be made by the body.
Amino Acids: A surprising health benefit of chia seeds is that they provide a variety of endogenous amino acids, a type that you need for energy production and immune function within the body.
Dietary Fibre: Chia seeds are a great form of dietary fibre. According to the Academy of Nutrition and Dietetics, chia seeds contain about 10 grams per ounce (about 2 tablespoons) and dietary fibre can help promote feelings of satiety. Potential weight loss, anyone?
Antioxidants and Polyphenols: Another surprising health benefit of chia seeds is they are an excellent source of antioxidants and polyphenols.
Omega-3 Fatty Acids: Chia seeds contain healthy omega-3 fatty acids, which are polyunsaturated fat and, according to Harvard Health, have been shown to help prevent heart disease and stroke.
Heart-Healthy Fats: Not only do chia seeds have omega-3 fatty acids, but they also contain heart-healthy fats. The Mayo Clinic notes that one serving of chia seeds contains 9 grams of fat, of which 8 grams are heart-healthy fats. Chia seeds definitely pack a nutritional punch.
Minerals: Chia seeds also have minerals including calcium, iron, magnesium, and zinc. Calcium and magnesium help maintain healthy bones while zinc is essential for cell division and growth. It is also an essential element needed to support the body's immune system. Instead of supplements and vitamins, reach for a sprinkle or two of chia seeds at your next meal.
Plant-Based Protein: Chia seeds are a great plant-based protein option. With 5 grams of protein per serving, chia seeds can add protein to almost any recipe. Sprinkle them onto cereal, oatmeal, or yogurt. You can even include them in salads and other dishes like rice or vegetables. Chia seeds also pair particularly well with baked goods like bread.