An Ancestral Superfood: The Renaissance of Chia, Becoming More Popular Every Day
This secret superfood regulates blood sugar and promotes a healthy weight. Add it to your daily meals and see the difference.
Chia (Salvia hispanica) is a plant native to Mexico and Guatemala, whose seeds have been used by various pre-Columbian cultures as a staple food. In recent years, chia has gained popularity as a superfood due to its rich nutritional profile and numerous health benefits.
This well-kept secret helps regulate blood sugar levels and maintain a healthy weight. Add it to your daily diet. Chia seeds are packed with antioxidants and omega-3s; this superfood could be the key to a healthier and more energetic life.
High Nutrient Content
Chia seeds are rich in a variety of essential nutrients. A 28-gram serving (approximately two tablespoons) contains 11 grams of fiber, 4 grams of protein, 9 grams of fat (five of which are omega-3), as well as significant amounts of calcium, manganese, magnesium, and phosphorus.
They also contain a notable amount of antioxidants that combat free radical damage in the body.
Improving Digestive Health
Given their high fiber content, chia seeds can significantly contribute to digestive health. Fiber helps regulate bowel movements and promotes a healthy gut microbiota.
According to research published in the journal “Nutrients” (Vuksan et al., 2017), regular consumption of chia seeds can improve digestive health and prevent issues such as constipation.
Cardiovascular Health Benefits
Chia seeds contain high levels of omega-3 fatty acids, mainly in the form of alpha-linolenic acid (ALA). Omega-3s are known for their anti-inflammatory properties and their ability to lower cholesterol and blood pressure levels.
A study conducted by Vuksan et al. and published in “Diabetes Care” (2007) found that patients with type 2 diabetes who consumed chia seeds for 12 weeks experienced significant reductions in various cardiovascular risk factors, including LDL cholesterol and blood pressure.
Regulation of Blood Sugar Levels
Consuming chia seeds can help regulate blood sugar levels, which is crucial for people with diabetes or those at risk of developing it.
A study published in the “European Journal of Clinical Nutrition” (Chicco et al., 2009) found that a diet rich in chia seeds helped reduce glucose levels and improve insulin resistance in human subjects.
Contributing to Weight Loss
Chia seeds can be beneficial for those looking to lose weight. The combination of fiber and protein they contain helps increase satiety, which can reduce appetite and overall caloric intake.
Additionally, the soluble fiber in chia seeds can absorb water and expand in the stomach, further contributing to the feeling of fullness.
Antioxidant Properties
Chia seeds are well known for their impressive antioxidant content, compounds that play a crucial role in protecting the body against damage caused by free radicals. Free radicals are unstable molecules that can cause cellular damage, contribute to premature aging, and increase the risk of chronic diseases such as cancer and cardiovascular diseases.
The antioxidants present in chia seeds include phenolic acids, such as chlorogenic acid and caffeic acid, as well as flavonoids and quercetin. These compounds help neutralize free radicals, reducing their ability to cause cellular damage.
A study published in the “Journal of Food Science and Technology” (Cinthya R. Reyes-Caudillo et al., 2008) found that chia seeds contain a significant amount of antioxidants that can effectively reduce oxidative stress and protect cells from damage.
According to the research, chia seeds have antioxidant activity comparable to that of other antioxidant-rich foods like blueberries and raspberries.
Scientific References
Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., Vidgen, E., & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care, 30(11), 2804–2810. doi:10.2337/dc07-1144.
Chicco, A. G., D’Alessandro, M. E., Hein, G. J., Oliva, M. E., & Lombardo, Y. B. (2009). Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalizes hyperlipidemia and insulin resistance in dyslipidemic rats. British Journal of Nutrition, 101(1), 41-50. doi:10.1017/S000711450899053X.