The humble chia seed is popping up everywhere. Whether you venture into your mainstream supermarket or local health food store, you will undoubtedly find shelves stocked with this nutritious seed.
This small ancient grain is extremely rich in nutrients and versatile and can be added to anything from puddings, smoothies, yogurt, cookies, and even salad dressings.
According to a report overview conducted by Grand View Research, the global chia seeds market size is predicted to grow by more than 22 percent between 2019 and 2025 and be valued at USD 4.7 billion by 2025.
What Are Chia Seeds?
Chia seeds originated from Mexico and Guatemala and have been part of the human diet for about 5500 years. The seeds were traditionally used by Aztec and Mayas people for medicinal purposes and food.
In the late 1970’s they appeared as the cute furry Chia Pet. When coated with chia seeds and filled with water, the clay figure sprouted a lush coat of green fur within a couple of weeks. It was all the rage for hundreds of kids for decades. Years later, health food companies started marketing the chia seed as the superfood of the 21st century.
More recently, social media is also getting in on the action, particularly TikTok, where chia seeds are trending again.
TikTok videos show everything from steps on how to make chia seed pudding to losing weight with chia seeds. A search for the hashtag #chiaseeds alone pulls up more than 379 million views. While the “internal shower” drink, a concoction of three ingredients including water, chia seeds, and the juice of half a lemon, has recently gone viral. By entering a search for the hashtag #internalshower, you will discover more than 106 million views. This simple drink which claims to help with various issues, including constipation and bloating, has taken TikTok by storm. But unlike so many other outrageous fads on social media apps, chia seeds certainly do have beneficial properties.
What are the Health Benefits of Chia Seeds?
Adding a serving of chia seeds to your diet can have beneficial effects, which many doctors, dieticians, and nutritional experts support. Chia seed’s key benefits include:
Loaded with Omega-3 Fatty Acids
Despite their small size, chia seeds have many nutritional benefits and are packed with omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in alpha-linolenic acid or ALA, which can help with weight loss.
Full of Antioxidants
The antioxidants in chia seeds can help fight free radicals in the body and may have protective effects on the heart and liver and anticancer properties. Other benefits may also include lowering blood sugar levels, lowering blood pressure, and providing anti-inflammatory effects.
Great Source of Fiber
On average, many adults do not consume enough fiber; most Australians consume 20–25g of fiber daily. According to the American Heart Association Eating Plan, in the United States, dietary fiber intake amongst adults averages approximately 15 grams per day. Yet the total dietary fiber intake should be 25 to 30 grams daily from food. So, when we look at chia seeds, just two tablespoons or one ounce provides an incredible 9.8 grams of fiber compared to an apple or orange, which has roughly 3 to 4 grams of fiber.
Being such an excellent source of fiber, eating chia seeds can improve heart health, reduce cholesterol levels and promote intestinal health.
May Assist with Weight Management
Thanks to these high levels of fiber, consuming chia seeds can help to curb your appetite and promote weight loss. Although it does not affect metabolism or increase calorie-burning, the soluble fiber in the chia seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness. As a result, you are less likely to mindlessly snack and maintain a healthy weight, which is a win-win situation.
Potential Issues Of Consuming Too Many Chia Seeds
But, of course, everything should be in moderation. Although chia seeds offer many health benefits, you should still be aware of potential digestive issues. Due to the high fiber content, consuming too many chia seeds may cause constipation, diarrhea, bloating, and gas.
In Summary
Overall, including chia seeds as a part of a healthy eating plan can reap many benefits. They are incredibly nutritious and are rich in minerals, omega-3 fat, antioxidants, and fiber. With all these health benefits, the fact that chia seeds are making a comeback and, once again, trending is a good thing.
About The Author
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