Chia seeds come from the plant S. hispanica, a relative of mint. The seeds are very small -- about 1/25th of an inch in length -- and have a mottled appearance that can range in color from black to light grey. Chia seeds make for a nutritious addition to hot or cold breakfast cereals and baked goods, as well as juices, teas and smoothies. Consuming chia seeds has a number of potential health benefits due to the nutritious compounds in the seeds.
Digestive Health
One major benefit of consuming chia seeds is their positive effect on your digestive health. Your digestive tract relies partially on dietary fiber consumption. Failure to consume enough fiber can cause constipation, while following a diet rich in fiber might protect against colon cancer, according to the Linus Pauling Institute at Oregon State University. Consuming 1 oz. of chia seeds provides your body with 10.7 g of fiber, and contributes significantly towards your fiber intake for the day.
Heart and Liver Protection
Consuming chia seeds might also protect your heart and liver from the dangers of obesity. Individuals carrying excess body weight face an increased risk of heart disease, and may also develop liver complications due to the development of fatty deposits in their liver. A study published in the "Journal of Nutritional Biochemistry" in 2011 found that consuming chia can reduce the levels of inflammation in the heart and liver of rats, and helped to prevent fat deposits around the heart and liver. While this research has not yet been repeated in humans, consuming chia may help protect your heart and liver from disease due to obesity.
Benefits for Bones
Another potential benefit of consuming chia is the seeds' positive effect on your bones. Chia seed contains calcium, an essential mineral that makes up an integral part of bone tissue. Over time, a loss of calcium from your bones can decrease your bone density, and diminished bone density can increase your risk of bone fractures. Each ounce of chia seeds contains 179 mg of calcium -- approximately 18 percent of the recommended daily intake for men between the ages of 19 and 70; and 15 percent of the recommended intake for women, as well as men over the age of 70, according to the Linus Pauling Institute.
Benefits for Cell Membranes
Chia seeds also contain nutrients that maintain the health of your cellular membranes. The seeds contain phosphorus, an essential mineral that helps to form chemicals called phospholipids, the fats that make up your cell membranes. One ounce of the seeds contains 269 mg of phosphorus, or 38 percent of your recommended phosphorus intake for the day. The seeds also contain omega-3 fatty acids, which protect your cellular membranes from damage caused by free radicals. Incorporate chia seeds into your diet to help form and maintain healthy cell membranes.
References
- USDA National Nutrient Database: Seeds, Chia Seeds, Dried
- Linus Pauling Institute; Fiber; Dr. Jane Higdon; December 2005
- "Journal of Nutritional Biochemistry;" Lipid redistribution by α-linolenic acid-rich chia seed inhibits stearoyl-CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats; Poudyal et al.; 2011
- Linus Pauling Institute; Calcium; Dr. Jane Higdon; April 2003
- Linus Pauling Institute; Phosphorus; Dr. Jane Higdon; April 2003
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