It has long been known that chia seeds “superfood”—and new research provides even more reason to support that claim.
What are the health benefits of chia seeds?
Chia seeds are small and round and come in colors like black, brown and white. They are a member of the mint family, and are related to rosemary and red sage, among other herbs.
Like their genetic relatives, chia seeds are known for their wealth of nutritional benefits. They are highly in fiber and contain healthy fats and protein. What’s more, their flavor is mild, making them an easy addition to many favorite dishes like smoothies, yogurt, oatmeal, pancakes, and granola bars.
But the tiny speckled seeds offer more than just a boost of nutrients. Among their almost medicinal properties—thanks in particular to polyunsaturated fatty acids, protein, and fiber—according to Oregon State researchers:
- Improved heart health and cholesterol
- Anti-Cancer properties
- Anti-inflammatory properties
- Antimicrobial properties
- Antioxidant properties
Additional health benefits chia seeds, thanks to the generous amount of fiber they contain, include:
- Improved gut health
- Weight loss and management
- Reduced risk of developing diabetes
And there’s more. According to Harvard HealthChia seeds are also useful for:
- reducing blood pressure
- protecting against chronic diseases
- improving anxiety and depression
What is chia seed water?
The high fiber content of chia seeds is why you see so many people on social media making their own gut cocktail: chia seed water.
The recipe is relatively simple – one to two tablespoons of chia seeds mixed with water. While some people like to add honey and lemon to give it some flavor, others just keep it plain with water and chia seeds.
Health and wellness influencers and even some doctors have touted the benefits of chia water for gut and digestive health, as well as supporting weight loss by keeping you fuller longer.
Ph.D. Tommy Martin, doctor of internal medicine and pediatrics, he explained on TikTok that chia seeds are “extremely rich in nutrients”. Just one ounce provides 10 grams of fiber and 5 grams of protein, according to Cleveland Clinic. The combination of water and fiber-packed chia seeds has the potential to keep you regular, he says, but there are no scientific studies to prove the beneficial properties of chia seed water.
There are some things you should know before you start drinking chia seed water.
The combination of drinking a lot of water and consuming a lot of fiber can lead to unpleasant side effects, such as bloating, gas and constipation, according to Cleveland Clinic.
However, you don’t have to add chia seeds to your water to get their many health benefits. Because they’re easy to incorporate into meals and snacks, you can mix them into oatmeal or sprinkle them over smoothie bowls.
The enormous potential of chi
Scientists at Oregon State University recently sequenced the chia genome, as detailed in ua work published last year in Frontiers in plant science. The team was the first to take a deep dive into the genetics behind the crop’s nutritional properties—and explain why chia seeds could be one solution to hunger and nutrition crisis.
Researchers seeking to genetically optimize crops have mainly focused on grains such as rice, wheat, maize and millet; small grains; legumes; oil plant; and tuberous crops. They must then turn to improving “minor” or “orphan” crops such as chia, cassava, yams, small grains and pulses, the study authors say. During the study, the scientists were able to locate genetic markers associated with the nutritional properties of the cereal. Those looking to create nutritionally enhanced chia seeds can use the list as a starting point for their research.
“We are at a point where long-term food and nutrition security requires diversifying the human diet by growing and genetically improving so-called ‘side crops’ like nutrient-dense chia,” Sushma Naithani, associate professor in the university’s Department of Botany and Plant Pathology, said at news release about the study.
More good news: Chia’s ability to grow in marginal areas helps mitigate the threat posed by global climate change, the researchers wrote. They hope to bring chia cultivation to Oregon, where the climate is similar to that of South America, where chia is mainly grown. Researchers from the University of Kentucky already have leading charge for the development of chia in the state.
“This research opens up opportunities for scientists to study chia seeds through the lens of improving human health, while at the same time continuing to advance our knowledge of the full nutritional benefits of chia,” Pankaj Jaiswal, professor in Oregon State University’s Department of Botany and Plant Pathology, said. in the press release.
