Chia Seeds – Learn About Their 6 Key Properties

The growing popularity of chia seeds

Chia seeds are rich in fat, protein and carbohydrates, as well as dietary fibre, vitamins (A, E, C, B1, B2, B3) and minerals (calcium, phosphorus, potassium, magnesium) [1]. The fatty acids in chia reduce bad cholesterol, have anti-inflammatory, anti-diabetic and anti-coagulant effects, lower blood pressure, and may also protect against cancer. Regular consumption of chia seeds supports the digestive system, helps take care of the complexion, strengthens muscles and bones, and reduces the risk of heart diseases [2].

That is why chia seeds are counted among the so-called functional foods, i.e. foods that really improve our health. Pumpkin belongs to this group, too.

Chia seeds – key properties

Chia seeds are beneficial to health. Here are their key properties:

1. They are a great source of protein and support weight loss.

Its content is as high as 20%, which is more than in all cereals. Thus, chia seeds are an excellent addition to the diet of vegans and all physically active people. The high protein and fibre content will benefit those who take care of their weight. Chia is pleasantly filling because its fibre content is higher than that of flaxseed, quinoa or amaranth [3].

2. They are a valuable source of minerals.

Valuable because chia contains calcium, phosphorus, potassium, magnesium and vitamins (A, B, K, E, D, mainly vitamins B1, B2). They are crucial for athletes, among others. The content of all these minerals and vitamins is higher than in cereals such as oats and rice [4].

See also: “Every Athlete Should Pay Attention to This Vitamin Group”.

3. They contain omega 3 and omega 6 acids.

That is why chia seeds exhibit anti-inflammatory, anti-diabetic and anti-cancer effects. The high content of antioxidants allows you to take care of your complexion from the inside. The seeds can also be used to prepare a mask. Just add water to them and wait for the seeds to swell. Then apply to the face, keep for about 15 minutes and wash off with warm water. Studies show that chia seed oil is worth using in patients with skin diseases who complain of itching and dry skin. Chia moisturises and soothes. [5].

See also: “What Are the Easy Ways to Add Omega-3 Fatty Acids to Your Daily Diet?”.

4. They have therapeutic and healing properties.

Research shows that chia seeds are a good option for people struggling with diabetes. They promote the regeneration of damaged tissues, improve overall well-being (they can provide support in depression and anxiety), treat skin inflammation and relieve pain [6].

5. They have a positive effect on the brain.

Some studies show that chia seeds can improve memory, brain function and cognitive abilities [7].

6. They are excellent support for active people.

With protein, carbohydrates and fats, chia seeds support muscle recovery and replenish energy stores. Vitamin K strengthens muscles, and polyphenols reduce antioxidant stress. So chia seeds will be a great post-workout snack.

How to include chia seeds in your daily diet?

There are many ways to do this. Chia seeds don’t have a very distinctive taste (like flaxseed), so you can add them to smoothies, baked goods, healthy snacks, oatmeal, yoghurt, nutrients and desserts.

It is worth knowing that chia seeds drenched in water or yoghurt have gelling properties. That is why chia pudding is so popular. This is a good idea for a quick snack that you prepare the day before.