Chia seeds are tiny, black seeds that have many claimed health benefits. Chia seeds have been around since the Mayan and Aztec cultures, but their popularity dropped off after the Spanish conquest, according to GoodHealthMD.com. Recently, they have gotten more attention and their popularity has spread. Chia seeds can be used like flaxseeds, but they may have some advantages over flaxseeds.
Omega-3s
Flaxseeds and fatty fish are known sources of omega-3 fatty acids. Omega-3s are important for various health reasons, and the typical American diet does not include adequate omega-3 fatty acids. Chia seeds have a higher amount of omega-3s compared with flaxseeds and contain the highest amount of omega-3s from a plant source. Chia seeds contain 30 percent of fatty acids as omega-3s and 40 percent as omega-6s, states the HealthMad website.
Fiber
According to GoodHealthMD.com, 25g of chia seeds contain 6.9g of fiber. Like flaxseeds, chia seeds are a way to get more fiber in the diet. In order to reap the health benefits from flaxseeds, they have to be ground up because the human digestive tract cannot break the flaxseeds down. However, chia seeds do not need to be ground up in order for you to receive the health benefits. Chia seeds contain soluble fiber; therefore, they absorb water -- even up to 10 times their weight.
Vitamins and Minerals
Chia seeds are a natural source of many different vitamins and minerals, including potassium, magnesium, iron and zinc. They are also high in antioxidants, which are beneficial for protecting the body against damage by free radicals. Chia seeds may be beneficial for growing children, pregnant women or athletes, who all have increased demands for tissue growth.
Blood Sugar
Chia seeds may help regulate blood sugar because of their soluble fiber content. As the seeds swell with water in the digestive tract, digestion and breakdown of carbohydrates are slowed. This may be beneficial for those with insulin resistance or diabetes.
Uses
Chia seeds can be sprinkled on salads, yogurt, cereal and oatmeal. You can add chia seeds to a beverage, and they can be added to salad dressings, baked goods, casseroles and homemade granola. A serving typically consists of 1 to 2 tbsp.; look on the container of chia seeds for the specific recommended amount.
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