Benefits of Organic Chia Seeds, Uses, and Side Effects

Organic Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries. Chia seeds are versatile and can be used in many recipes.

The antioxidants, minerals, fiber, and omega-3 fatty acids in organic chia seeds may promote heart health, support strong bones, and improve blood sugar management.  The seeds are well-known for being a nutrient-dense addition to healthy diets.

In truth, “Chia” is a Mayan word that means “strength.” Despite their long history as a nutritional staple, organic chia seeds were only recently identified as a modern-day superfood.  The seeds were used for medicinal uses and were an important part of people’s diets.

Organic Chia Seeds

Chia seeds, scientifically known as Salvia Hispanica, are one of nature’s few superfoods. This plant is native to Mexico and has a long history there. These herb seeds are known as “chia seeds,” and their popularity has grown in recent years.

The Aztecs, Mayans, Incans, and other tribes are said to have cultivated the chia plant for a very long period. Originally, it was a staple food for this culture.

They are harvested from the Salvia Hispanica plant, which belongs to the mint plant family. These small black seeds were once a significant source of food for the Aztecs and Mayans.

Because of its health benefits, chia seeds were regarded as a superfood even in ancient times. These are just a few of the reasons why these ancient seeds have become a staple in the kitchens of many wellness individuals.

Nutritional Facts of Organic Chia Seeds

Chia seeds were thought to be particularly nutritious by ancient civilizations and are confirmed by modern science. A 1-ounce serving (28.35 grams) of organic chia seeds has the following nutritional facts:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• Alpha-linolenic acid (ALA): 5 grams
• Carbs: 11.9 grams
• Fiber: 9.8 grams
• Calcium: 14% of the Daily Value (DV)
• Iron: 12% of the DV
• Magnesium: 23% of the DV
• Phosphorus: 20% of the DV
• Zinc: 12% of the DV
• Vitamin B1 (thiamine): 15% of the DV
• Vitamin B3 (niacin): 16% of the DV

Organic Chia Seeds Health Benefits

Organic Chia seeds are one of the world’s healthiest foods. Chia seeds are high in nutrients such as fiber, plant-based protein, minerals, and omega-3 fatty acids, all of which can help the body in a variety of ways.

Chia seeds have a high nutritional value and may benefit various health conditions when used as part of a healthy diet. Some of these health benefits are mentioned below.

1. Supports weight loss

Organic Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.  Additionally, the protein in chia seeds could help reduce appetite and food intake. The seeds have been shown to reduce belly fat.

Chia seeds promote hydration, which is vital for maintaining a healthy weight, due to their hydrophilic properties. They are high in protein and antioxidants; they may nutritionally support the body that promotes weight loss.

The nutrients in chia seeds may play a vital role in keeping a person’s weight under control. Its solvent fiber absorbs a lot of water and expands in the stomach, which should help with digestion and absorption.

2. May Lower Risk of Heart Disease

Organic Chia seeds are high in fiber and omega-3 fatty acids, and consuming them may lower the risk of heart disease. Soluble fiber, such as that found in chia seeds, can help lower total and LDL cholesterol levels in the blood.

Chia seeds are high in fiber, which can help to lower high blood pressure and, in turn, reduce the risk of developing heart disease. The seeds may lower the risk of heart disease, most likely owing to the fiber and ALA content.

Several studies showed that they can reduce specific risk factors such as triglycerides, inflammation, insulin resistance, and even belly fat. They may also boost healthy cholesterol levels.

3. Rich In Antioxidants

Organic Chia seeds’ antioxidants have also been linked to a lower risk of cancer and heart disease. Chia seeds are more shelf-stable than other seeds due to their strong antioxidant content. Getting antioxidants from Chia seeds might have a positive impact on health.

Chia seeds include antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. All these may have heart and liver-protective effects, as well as anticancer abilities. The high antioxidant content of organic chia seeds makes them stand out.

4. Regulates Blood Sugar Levels

Organic Chia seeds contain high fiber content. Chia seeds produce lower blood sugar than typical bread, which helps in the prevention of high blood sugar levels. The seeds may aid in blood sugar management due to their fiber content and other beneficial compounds.

The digestible carbs level of Organic Chia Seeds is just 12 grams per tablespoon, which is considered very low; making organic chia seeds a low-carb superfood. The seeds were also found to lower blood pressure in diabetics.

5. Better for Bone Health

Organic Chia seeds include a variety of minerals that are beneficial to bone health. They have high calcium, phosphorus, magnesium, and protein content, all of which are vital for bone health. These nutrients have all been related to higher bone mineral density.

Organic Chia seeds provide more calcium than dairy products. A single ounce of the seeds also includes 18% of the RDA for calcium, which is essential for healthy bone, muscle, and nerve function. The use is also considered to be an efficient way to increase calcium intake.

6. Reduces Inflammation

Caffeic acid, an antioxidant found in chia seeds, may aid in the reduction of inflammation in the body. Eating chia seeds daily may aid in the reduction of inflammatory indicators, which frequently signal the existence of an inflammatory condition.

Chia seeds are high in a plant-based omega-3 fatty acid that has been shown to reduce inflammation. Taking 37 grams of chia seeds per day reduced inflammatory markers in the blood.

Side Effects

Chia seeds are generally a healthy snack, a few health hazards have been associated with this superfood. The following are some of the potential adverse effects of consuming chia seeds:

• While fiber is beneficial to health, too much of it can induce abdominal pain, constipation, and bloating. If chia seeds are not taken properly, they might cause stomach problems.
• While chia seeds are generally safe to eat, they do pose the danger of choking. These seeds should always be consumed with caution, especially if you have trouble swallowing.
• Chia seeds are known to be high in Alpha-Linolenic Acid (ALA). According to some research, high ALA intake may be linked to an increased risk of prostate cancer.
• Chia seed allergies have been reported. The allergy might include vomiting, diarrhea, and itching of the lips and tongue.

How to Use Organic Chia Seeds

Organic Chia seed flour, chia seed oil, and chia seed pudding are all fantastic plant meals that can help with weight loss.

The seeds may be added to favorite foods and utilized in a variety of recipes. There are several ways to use them depending on the texture you aspire to accomplish:

• Soaked Chia Seeds

Chia seeds are hydrophilic, they will attract water in the body if not soaked or mixed with fluids, thus if you do not soak them, drink plenty of liquids afterward.

The hydrated chia seed effect will give them a texture similar to tapioca pudding, and you may use them in any way you like for up to five days.

Moreover, at least one person has actually gotten chia seeds caught in his throat after eating them dry, thus it is not advised to consume them un-soaked.

• Ground Up/Powdered Chia Seeds

Chia seed powder is another way to use dry chia seeds. Chia powder may be used to supplement various flour types, which can be used as a binding agent in vegan baked products.

Simply drop a lot of chia seeds into a blender, flour mill, or mortar and pestle to produce ground chia powder. Process them until they attain the consistency you desire.

This is useful when using them as a thickener or when you want to get the advantages without altering the texture of a cuisine.

• Grown Chia Sprouts

As part of the health concept, sprouted foods become more popular. Fold the chia seeds into a damp paper towel and allow them at room temperature for a day or two to sprout.

Sprouting seeds also aids in the digestion of carbs, proteins, and fats in diets into simpler, more accessible compounds for better absorption.

You’ll get more protein, more easily digested vitamins, and a far smoother digestive process after sprouting chia seeds. You may add them to salads, sandwiches, or other dishes that need a healthy green boost.

Summary

Organic Chia seeds are not only high in minerals, omega-3 fatty acids, antioxidants, and fiber, but they are also simple to prepare. They provide a variety of health benefits ranging from weight loss to a lower chance of heart disease.

However, further human-based research is required before any clear conclusions can be drawn. Consider organic chia seeds into your diet if you want to gain the potential benefits.

Chia seeds are healthy and can be included in a well-balanced diet. Anyone who experiences new symptoms after eating chia seeds should stop consuming them and speak with a doctor.