Note: This article is just a guide. If you want more information about your diet and nutritional needs, please make an appointment with your local nutritionist or dietitian.
I didn’t know about chia seeds until about two years ago when I saw my colleague eating jelly with black seeds; I soon discovered chia seeds are one of the healthiest foods. Part of the mint family, chia seeds come from the Salvia hispanica plant and are famous in Mexico. In South Africa, we find them in Cape Town, Western Cape, produced by a company called “Seeds For Africa”.
I didn’t know about chia seeds until about two years ago when I saw my colleague eating jelly with black seeds; I soon discovered chia seeds are one of the healthiest foods. Part of the mint family, chia seeds come from the Salvia hispanica plant and are famous in Mexico. In South Africa, we find them in Cape Town, Western Cape, produced by a company called “Seeds For Africa”.
Speaking to Kamogelo Nkoane, a registered dietitian based in Pretoria, she explained the health benefits of chia seeds. Nkoane is a Sefako Makgatho Health Sciences University graduate and has been practising since 2016. She knew from a young age that she would pursue a career in the health industry. Growing up in a family that enjoyed preparing healthy meals, she fell in love with dietetics when she learnt how important they are in one’s health throughout all the stages of life from conception of a baby to old age.
“It’s fascinating how we help individuals in every step of their life, growth, health and mental stages with just nutrition,” she says.
In terms of chia seeds, she describes them as the “Rolls Royce” of the seed family because they are flexible with meal preparation and pairings.
In South Africa, chia seeds are usually added in desserts, breakfast cereals, yoghurts and baked products.
Here are the top health benefits of chia seeds:
Control body weight
Chia seeds are naturally high in fibre and keep your gut health in check. They will help you stay full for a long time which helps control blood glucose and body weight. “Chia seeds are the superfood for weight loss and flat stomach – please stop drinking chia seeds water and starving yourself. Weight loss and [a] flat tummy require changes in your dietary habits, lifestyle and physical activity. We can’t compare chia seeds protein to egg protein. It’s a plant vs animal protein,” Nkoane explains.
Help with heart diseases
They have healthy fats which help diseases such as high blood pressure and heart failure. They are also high in plant protein which makes them a great source for vegetarian meals.
Improve cholesterol levels
Chia seeds are one of those foods that are rich in omega-3 fatty acids. They can help to reduce your risk of coronary artery disease and improve cholesterol levels.
Strengthen bones
Calcium, manganese and magnesium are the most vital minerals for strong bones, and chia seeds have all that. Adding a spoon of chia seeds to your child’s meal can help strengthen their bones. This will also help with the development of the brain.
Promote hair growth and anti-ageing
In the beauty industry, chia seeds are used to create oils for both the hair and skin.
In terms of the skin, chia seed oil helps prevent early ageing. Its properties keep the skin hydrated and youthful. The Nuxe Essential Antioxidant Serum has chia botanical cells and natural antioxidant properties that help activate the skin’s natural antioxidant mechanisms. This increases its resistance to everyday harsh external factors such as stress, fatigue, pollution, smoke, etc.
When combined with flax seeds, chia seeds make a powerful product for the hair. They help promote hair growth, lock in moisture and prevent hair breakage while strengthening it. They also help curls to retain their shape. Try the IntrinsiCurly Me Hold Me Baby Curly Hair Gel. It’s a vegan hair product that is silicone and sulphate free.
Nkoane shares that the chia seeds market – growth, trends, covid19 impacts and forecast 2021-2026 – shows an increase in the usage of chia seeds in South Africa.
“Could it be because people heard of the immune-stimulatory effects or they want to control/improve conditions such as diabetes mellitus type 2, hypertension, hyperlipidemia and weight as they are predisposing factors to catch Covid19? Or perhaps individuals are moving to be healthier and choose food items that have a positive effect? That’s something we are still researching,” she adds.
Nkoane also encourages people to visit private or public dieticians at least once a year to learn more about nutrition.
“The public must learn about nutrition and their bodies from experts. It will help prevent most medical conditions and help control their health. We owe it to our bodies to know what we feed it. Our bodies do so much for us. The least we can do is nourish it with a healthy meal that will promote healthy cell growth and protection,” she says.
So, there you have it — from strengthening your bones to anti-ageing, there are various health benefits to incorporating chia seeds into your diet.