Chia seeds have long been popular additions to “superfood” listicles, and a recent study suggests that they should be kept there.
The study, which was published on Thursday, reveals eating chia seeds may lower blood pressure and cancer risks.
Experts delved deeper into the new study, clarifying what it says, what it doesn’t, and how to incorporate chia seeds into your diet.Before we get started, here’s a little primer on chia seeds:
“Chia seeds are edible seeds from the plant Salvia hispanica, which is part of the mint family,” explains Cara Harbstreet, MS RD LD of Street Smart Nutrition.
Chia seeds are indigenous to South America and were used as a major crop and food source by Mesoamerican people prior to European arrival. Harbstreet describes them as black or gray and little (approximately 2 millimeters).
“A key distinguishing feature is their hydrophobic nature, allowing them to absorb 10 to 12 times their weight in liquid,” Harbstreet said.
Despite their small size, chia seeds have a broad list of possible health benefits, which has earned them the attention of scientists.
“The nutritional and pharmaceutical benefits of chia seeds have long been studied.” “They are high in omega-3 fatty acids, polyunsaturated fatty acids, fiber, and protein, as well as antioxidants and trace minerals,” said Maddie Pasquariello, MS.
The authors discovered 29 genes in chia seeds that help with polyunsaturated fatty acid (PUFA) manufacturing and 93 that help with the gel-forming feature mentioned by Harbstreet. Furthermore, approximately 2,700 highly expressed genes in the seed will almost certainly produce protein-derived tiny bioactive peptides.
“These compounds may offer benefits such as anti-inflammatory effects, glucose regulation, and blood pressure management [when consumed],” according to Ruz Gatica.
“This study marks a significant milestone as it unveils the genome mapping of chia seeds, a vital step in comprehending the seed’s genetic composition and potential for future breeding,” Ruz Gatica, the study’s lead author, said.
Pasquariello believes this has no effect on the paper’s impact or validity, but warns people not to use it as the main reason to include chia seeds in their diet.
She believes the article merits further discussion and, ideally, will lead to greater research into the human health consequences of chia seeds.According to the study, the benefits of chia seeds are most likely due to their makeup.
“The potential of chia seeds to reduce the risk of high blood pressure is primarily attributed to their Omega-3 fatty acid content,” Ruz Gatica, a researcher, explains. “Chia seeds are a great source of plant-based Omega-3 fatty acids.” Omega-3 consumption, whether through diet or supplementation, has been related to reduce blood pressure.”
For example, one small 2021Trusted Source randomized-control trial with 42 adults with type 2 diabetes found that consuming at least 40 grams of chia seeds daily for 12 weeks reduced systolic blood pressure.
In terms of cancer, Ruz Gatica points to the high amounts of antioxidants and polyphenols found in chia seeds.
“These antioxidants play a crucial role in protecting cells from oxidative damage caused by free radicals,” Ruz Gatica, a researcher, explains.
However, no single meal may prevent chronic disease.
