VALIDATION SCIENTIFIQUE
Laure Fourchaud – 24.11.2021
Dr en physiologie de la nutrition
BENEFITS OF CHIA SEEDS
✓ The best source of fiber
✓ An omega-3 shot
✓ Source of antioxidants
✓ Source of protein
✓ Aid in weight loss
What are chia seeds?
Chia seeds (Salvia hispanica) come from a sage of the Lamiaceae family, which also includes mint, lavender, and rosemary. Oval and tiny – they measure about 2 mm – they are obtained from dried flowers harvested from the plant in the autumn. Their shade varies from brown to beige, with a marbled appearance.
They were originally cultivated in Mexico from 2000 B.C. Today, they are found in the tropical and subtropical zones of Central America, South America, and Australia.
Their cultivation developed under the pre-Columbian civilizations of Mesoamerica, the Toltecs, the Maya, and then the Aztecs. They were used for food and therapeutic purposes due to their high nutritional value. They were one of the main foods consumed along with corn and beans. Roasted and/or ground, they were the basic ingredient of pinoles, small energy cakes, and drinks. The name “chia” comes from Nahuatl, the Aztec language, and means “oily”.
The production and consumption of chia seeds gradually declined following the Spanish conquest and they eventually fell into oblivion. So why are they making a comeback on the superfood scene 5 centuries later?
At the end of the 1990s, the American company Core Naturals LLC discovered the remarkable properties of chia seeds and, after multiple cross-breeding, isolated the most nutritious and omega-3-rich white seeds. They patented them under the name Salba and intensively developed their plantation in Peru. Since then, nutritionists have been interested in this remarkable food, and it has become a star of healthy food.
Today, they are particularly prized for their multiple benefits and ease of consumption. Slightly flavored, they mix into any kind of recipes, although some are specifically dedicated to them, such as the famous chia pudding.
They are really interesting from a nutritional point of view because they are rich in antioxidants, minerals, vitamins, and omega-3, and low in calories. But, like psyllium, it’s mainly their high fiber content that sets them apart.
Indeed, chia seeds consist of up to 40% fiber, making them one of the best sources of fiber in the world!
Nutritional composition
- Fatty acids: omega-3 (alpha-linolenic acid) and omega-6
- Proteins : 9 essential amino acids (including tryptophan)
- Polyphenols : chlorogenic acids, caffeic acid, flavonols
- Minerals and trace elements : calcium, phosphorus, iron, magnesium, manganese, potassium, zinc, copper
- Vitamins : B1, B2, B3, B9, B12
Buy organic chia seeds: my selection
I recommend organic chia seeds from the French brand Amoseeds.
We recommend (and consume!) superfoods from Amoseeds because its founders source directly from local organic cooperatives.
They therefore offer products of very high quality, at a lower price.
Don’t forget to use the promo code “DARWIN” at checkout to get 5% off all their products (and up to 25% when buying the same product multiple times).
Also read the Where to buy quality chia seeds?
❤ I love: The very good value for money, the quality of the seeds, and the very positive customer reviews.
★ Customer reviews: 4.9/5
☞ Quantity: 1 kg / 100 servings
✔ Discount code -5%: DARWIN
Benefits of chia seeds
♻️ The best source of fiber
The majority of carbohydrates present in chia seeds are fibers, they can contain up to 35 g per 100 g. It’s one of the best sources of dietary fiber.
These are not digested and therefore not absorbed by the body, but are essential for our digestive system, and they also play a role in our metabolism and the proper functioning of our immunity, our brain, our liver…
The fibers in chia seeds are soluble, they absorb up to 10 times their weight in water and form a gel in the stomach. They speed up the sensation of fullness, act as prebiotics, and facilitate transit.
They nourish the intestinal microbiota (formerly known as “intestinal flora”) and keep it healthy, which has a beneficial impact on digestion, prevents constipation, and improves our overall health.
They also facilitate the absorption of minerals such as calcium by our body.
This study from the Chemical Engineering Department of the University of Yucatan in Mexico highlights the beneficial properties of chia seed fibers.
🐟 A shot of Omega-3
Chia seeds have a high concentration of Omega-3, particularly alpha-linolenic acid (ALA), a type of plant-based Omega-3.
ALA Omega-3s are essential because, not synthesized by our body, they must be obtained from our diet. Their properties are beneficial in several ways, as they help regulate blood pressure, anti-inflammatory reactions, vessel elasticity…
However, the consumption of these seeds should be complemented by fatty fish (mackerel, sardines, salmon…) to diversify the type of Omega-3.
This study from the North Carolina Research Campus in the United States demonstrated that ground chia seeds significantly increase ALA levels in the blood.
🥝 Source of Antioxidants
Chia seeds exhibit excellent antioxidant activity. They are a source of polyphenols such as chlorogenic acid, caffeic acid, and flavonols. These antioxidants act within the seeds to preserve their fatty acids from oxidation.
Once in our body, they help our cells fight against the appearance of free radicals and therefore against cellular aging.
This study from the Center for Research and Advanced Studies of the National Polytechnic Institute of Irapuato in Mexico demonstrated the high antioxidant activity of chia seeds and their nutritional benefits.
🥩 Source of Protein
Chia seeds contain about 14% protein, including 9 essential amino acids, particularly tryptophan, a precursor of serotonin (known as the happiness hormone). Such a high protein level is rarely found in plant-based products.
They are particularly recommended for individuals following a vegetarian diet because their good protein content helps fill certain deficiencies.
This study from the University of Queretaro in Mexico analyzed in detail the proteins present in chia seeds.
🏃🏼 Help with Weight Loss
Chia seeds are low in calories, making them a good aid for those looking to lose weight, for several reasons.
On one hand, they are packed with fiber that swells with water in the stomach (as we have seen, they absorb up to 10 times their own weight). They form a sort of gel that increases the sensation of fullness and acts as an appetite suppressant.
On the other hand, their richness in protein also provides a lasting feeling of fullness and significantly reduces the desire to snack between meals.
Also read the How to use chia seeds for weight loss?
These two actions also help regulate blood sugar, a virtue also attributed to goji berries, and prevent the excessive production of insulin.
This study from the Faculty of Medicine at Hacettepe University in Turkey shows that chia seeds combined with yogurt in the morning increase the feeling of fullness and reduce snacking during the day.
🦴 Promote bone health
Chia seeds contribute to good bone health as they provide us with calcium as well as other minerals such as phosphorus and magnesium.
30g of these seeds provide 18% of the recommended daily intake of calcium.
Proportionally, they contain more calcium than milk and are therefore an excellent alternative for those who are lactose intolerant or consume little dairy. They promote bone strengthening and can help prevent osteoporosis.
How to consume chia seeds?
Where to find chia seeds?
They can be found in the cereal aisle, both in supermarkets and in organic stores, dietary shops, or specialized e-commerce.
Chia seed recipe
Chia seeds are particularly easy to use! They can be eaten as they are or ground and are ideal for starting the day.
Without cooking, you can add two tablespoons to a yogurt or a porridge in the morning, sprinkle on a salad, a soup or a dish at lunch and dinner. Their neutral flavor allows them to be incorporated into any type of recipe.
The chia seed recipe that is the most successful is undoubtedly the chia pudding. Simply mix three tablespoons of seeds with coconut milk and pieces of fruit (bananas, berries…) then pour them into a small jar. Leave in the fridge overnight and enjoy the next day for breakfast or a snack, with a little honey.
You can of course prepare several in advance and many variations are possible, with almond milk for example, or by adding a coulis!
Moreover, always be careful to stay well hydrated when consuming chia seeds, as they absorb liquids.
Consume sustainably: prioritize organic, fair trade, and local chia seeds
✓ As usual, it is highly recommended to consume organic chia seeds to avoid any pesticide treatment, ensure better product quality, and optimize their benefits. Organic cultivation of chia seeds is very common, making them easy to find. Organic farming is also more environmentally friendly.
✓ If sourcing chia seeds from South America (Peru, Bolivia, Argentina…) or Central America, prioritize those from fair trade channels to ensure a fairer income for producers and growers in emerging countries.
✓ Since 2017, French-grown chia seeds are available! The French chia network groups 13 cooperatives in different French regions that produce a variety adapted to a temperate climate. Consuming these seeds will help reduce carbon emissions, ensure better product traceability, and support a local industry.
Dosage
The dosage of chia seeds varies according to the intended use. The following dosages are recommended:
🥄 15g per day (two to three level tablespoons) for regular use.
🥄 Up to 30g per day for a two-month course.
Contraindications and side effects
Chia seeds are safe and do not present major contraindications or side effects. However, as they are soluble fibers, excessive consumption may cause flatulence or diarrhea.
They are potentially allergenic for people with seed allergies (sunflower, flaxseed, sesame…).
Furthermore, they are contraindicated in cases of prostate cancer or risk of prostate cancer due to the high content of alpha-linolenic acid.
History, culture, and market of chia seeds
Chia seeds have been continuously cultivated in Mexico and the rest of Central America since pre-Columbian times, despite their decline following the Spanish conquest. Traces of cultivation are found in the Valley of Mexico as early as the 3rd millennium BC. Later, the Toltec culture is believed to have also grown them in the region of the Teotihuacan site.
Among the Aztecs, they were part of the staple diet, along with corn and beans. They were also used to make drinks, treat infections, and produce oils. From the 16th century onwards, the conquistadors made their cultivation marginal, and their global expansion took place only from the 1990s.
Today, Peru, Argentina, Bolivia, Colombia, Ecuador, Paraguay, and Australia are also part of the production regions.
Europe imports about 20,000 tonnes of chia seeds per year (including 500 for France). Since 2017, French farmers have been producing certified organic chia seeds on our soil with a variety adapted to the temperate climate.
Sources and scientific studies
Vázquez-Ovando Alfredo, Rosado-Rubio Gabriel, Chel-Guerrero Luis, Betancur-Ancona David, 2008. Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.).
Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S, 2012. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.
Martínez-Cruz, Paredes-López, 2014. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography.
Ayaz A, Akyol A, Inan-Eroglu E, Kabasakal Cetin A, Samur G, Akbiyik F, 2017. Chia seed (Salvia Hispanica L.) added yogurt reduces short-term food intake and increases satiety: randomised controlled trial.
