Get to know Chia Seed, a grain that reportedly has many benefits

Get to know Chia Seed, a grain that reportedly has many benefits

Chia seeds are quite a topic of conversation among organic food lovers. Small, but supposedly has very good benefits for the body, especially for those of you who want to lose weight.


Chia seed is a type of small grain that comes from the Salvia hispanica L plant. This plant grows in Mexico and South America. But now, many chia seeds have entered Indonesia and have become one of the favorite organic foods. The taste of chia seeds itself tends to be bland. And to eat it, you need to soak it in liquid or water for a few minutes. You can also mix it into food or drinks, such as soups, salads, oat porridge, juices, smoothies, and yogurt.

The nutritional content of chia seeds includes carbohydrates, protein, water, fiber, omega-3 fatty acids, omega-6 fatty acids, and a number of vitamins and minerals such as vitamins A and B, calcium, manganese, phosphorus, selenium, potassium, zinc. , iron, magnesium, and copper. Chia seeds also contain a number of powerful antioxidants, such as chlorogenic acid, caffeic acid, quercetin, and kaempferol. These antioxidant compounds play an important role in helping the body fight chronic diseases, such as heart disease and cancer.

Chia seeds are believed to have several health benefits, and one of them is to help you lose weight. These small shapes will expand after a while of soaking in the water, and will expand even more once the chia seeds are in the stomach. Coupled with its insoluble fiber content, chia seeds can make people who eat them feel full longer.

What are the Benefits of Chia Seed?

For those of you who love organic food or go on a raw food diet, you may have heard of some of the benefits of chia seeds, although more research is needed on the benefits of chia seeds themselves.

For those of you who are curious about the various benefits of chia seeds, here are the various benefits that are expected to be obtained from chia seeds:

Lose weight

The high amount of fiber in chia seeds is believed to be able to lose weight. This is because foods that contain high fiber can generally help in making the stomach feel full longer. The protein content in chia seeds is also believed to reduce the desire to eat. Research shows that obese people who regularly consume chia seeds for 6 months, seem to experience a weight loss of about 2 kg.
However, consuming chia seeds alone is not enough to make your weight loss program a success. In this case, chia seeds can help lose weight if coupled with a healthy diet and lifestyle, namely by controlling calorie intake, exercising diligently, and getting enough rest.

Good for bone health

The protein and mineral content in chia seeds, such as calcium, manganese, magnesium, and phosphorus is good for supporting bone health and preventing osteoporosis. In addition, chia seeds derived from plants are also a good source of calcium for vegetarians.
Maintain heart health
Chia seeds with high content of protein, fiber, antioxidants, and good fats also appear to have a good impact on heart health. Research shows that consuming chia seeds can protect the heart from hardening of the arteries and heart disease. But this effect is not solely from consuming chia seeds, but also by living a healthy lifestyle.

Good for diabetics

A number of studies have shown a link between consuming chia seeds and a reduced risk of type 2 diabetes. The results of these studies show that chia seeds can prevent spikes in blood sugar in the body. This effect is thought to be related to the nutritional content in chia seeds that can help maintain stable blood sugar.

Good for people with diverticulosis

The high fiber content makes chia seeds believed to be able to overcome the problem of diverticulosis. Numerous studies have shown that eating a diet rich in fiber can help relieve diverticulosis symptoms. Eating foods that are high in fiber can facilitate bowel movements and prevent constipation.
In addition, chia seeds are also thought to be good for lowering bad cholesterol in the body. In fact, with the omega-3 content in it which is also no less high, chia seeds are believed to reduce the risk of stroke.

Pay attention to how it is processed

In order to get the maximum benefits of chia seeds, you need to process them well. From one case in a patient with swallowing disorders, chia seeds that are consumed dry can cause blockage in the esophagus, because it is easy to absorb the surrounding water. Chia seeds can expand up to 27 times their original size. So it is recommended that chia seeds be swallowed with food or other fluids. Not only that, chia seeds are also recommended not to be consumed by small children.

If you are interested in enjoying chia seeds as a daily menu, you can process them in various ways. Starting from making it one of the ingredients to make a mixture of pudding, cake or bread, or jam.

The content of various nutrients in chia seeds can indeed make a person fall in love. Although more research is still needed on the health benefits of chia seeds, there's nothing wrong with including chia seeds in your daily menu. But remember to process it properly, so that the benefits can be obtained optimally.