Chia Seeds (Salvia Hispanica)
Salvia hispanica, commonly known as chia, is a flowering plant,
native to central and southern Mexico and Guatemala. It was cultivated by the
Aztec and Mayan Civilizations. In fact, “chia” is the ancient Mayan word for
“strength.” Ground or whole chia seeds are still used in Paraguay, Bolivia,
Argentina, Mexico, and Guatemala. In 2009, the European Union approved chia
seeds as a novel food, allowing up to 5% of a bread product's total matter.
Despite their tiny size, chia seeds are among the most nutritious foods on the
planet. They are loaded with fiber, protein, Omega-3 fatty acids and various
micronutrients.
Health Benefits of Chia Seeds:
Chia seeds are a rich source of the Thiamine (Vitamin-B1) and Niacin
(Vitamin-B3) and a good source of the B vitamins Riboflavin (Vitamin-B2) and Folate
(Vitamin-B9, Vitamin-M or Vitamin-Bc). Chia seeds is also a rich source of the
dietary minerals calcium, iron, magnesium, manganese, phosphorus, and zinc.
Chia seeds are high in antioxidants and are capable of stopping up
to 70% of free radical activity in human body. Antioxidants speed up the skin’s
repair systems, and prevent further damage. Taking chia seeds can prevent
premature skin aging due to inflammation free radical damage. It is also found that the antioxidant activity of chia seeds is
higher than any whole food, even blueberries.
Chia seeds are one of the best sources of fiber in the world.
Almost all of the carbohydrates in chia seeds are fiber that gives them the
ability to absorb 10-12 times their weight in water. This should increase
fullness, slow absorption of your food and help you to fight with obesity.
Being high in dietary fiber, chia can be a natural blood sugar balancer due to
its high fiber content and healthy fats and can help to promote bowel
regularity and healthy stool. Regular bowel movements are crucial for the daily
excretion of toxins through the bile and stool. They are easier to digest and
don't need to be ground up.
Chia seeds are high source of quality protein, compared to most
plants. Protein is the most weight loss friendly macronutrient and can
drastically reduce appetite and cravings.
Chia seeds are one of the best sources of Omega-3 Fatty Acids in
the world, even more than that of in Salmon Fish. However the most of the
Omega-3 Fatty Acid found is mostly ALA (Alpha Linolenic Acid), which is not
much beneficial because humans are not good at converting this into DHA (the
most important Omega-3 fatty acid). ALA needs to be converted into the “active”
forms of Omega-3 Fatty Acids i.e. EPA and DHA, before it can be used by the
body. Metabolism of ALA into other omega-3
fatty acids requires two metabolic processes called desaturation and
elongation. Many Enzymes and nutrients are required to trigger these processes.
Specifically, vitamins B3, B6, and C together with the minerals zinc and
magnesium are enzymatic co-factors that our body needs to convert ALA into EPA,
DHA, and other omega-3 fatty acids. For people who have deficiency of vitamins
B3, B6, or C, or deficiency of the minerals zinc or magnesium and the people
with certain genetic tendencies or chronic health problems, would not be
expected to optimally metabolize ALA into EPA and DHA. It might be more
important for the body to receive pre-formed EPA and DHA, ideally from food
like wild-caught Pacific salmon or from supplements if whole food choices turn
out to be inadequate. Omega-3
Fatty acids also protects against inflammation—such as arthritis—and
heart disease).
ALA an omega-3 fatty acid limits the growth of cancer cells in both
breast and cervical cancers. They also found that it caused cell death of the
cancer cells without harming the normal healthy cells.
Chia seeds are high in calcium, magnesium, phosphorus and protein.
All of these nutrients are essential for bone health. Being rich in vitamin A,
zinc and phosphorus Chia seeds are good for dental health. Zinc prevents tarter
by keeping plaque from mineralizing onto your teeth and has an antibacterial
effect that keeps bad breath germs away. Vitamin A and phosphorus are also
important for strong teeth and a healthy mouth.
Chia seeds are a very good remedy for Type-2 diabetes and a
significant drop of certain health markers like blood pressure, hs-CRP (an
inflammatory marker) and vWF (risk marker) is found when Chia seeds were eaten
by type-2 diabetic patients. Chia seeds slow down how fast our bodies convert
carbohydrates into simple sugars.
Chia seeds can partly replace quick energy drinks or foods as a way
of carbohydrate loading (carb-loading) for endurance athletes. They are also
great for athletes because the "chia gel" can hydrate the body.
Chia seeds contain no gluten or grains. Gluten (a mixture of
proteins found in wheat and related grains, including barley and rye) contains
hundreds of proteins, which have low biological and nutritional value and high
contents of prolamins (glutamines and prolines), as opposed to the grains of pseudo-cereals
(gluten free), which are rich in proteins with high biological value (albumins
and globulins). Therefore, being a pseudo-cereals all of the nutritional
benefits of chia seeds can be obtained on a gluten-free diet.
Chia seeds can used in place of eggs to lower cholesterol and
increase the nutrient content of foods and baked goods.
Possible Effects of Chia
Seeds:
1.
For
allergies,
2.
For
angina,
3.
For
athletic performance enhancement,
4.
For
cancer treatment,
5.
For
coronary heart disease (CHD),
6.
For
heart attack,
7.
For
hormonal/endocrine disorders,
8.
For hyperlipidemia,
9.
For hypertension,
10.
For
stroke,
11.
For
vasodilatation
12.
Anticoagulant,
13.
Antioxidant,
14.
Antiviral.
Nutritional Facts of Chia
Seeds:
Chia seeds - Salvia Hispanica (Dried)
|
|||
Carbohydrate
Factor: 4.07 Fat Factor: 8.37 Protein Factor: 3.47 Nitrogen to Protein
Conversion Factor: 5.3
|
|||
Nutrient
(Proximates)
|
Unit
|
per 100 g
|
|
Water
|
g
|
5.8
|
|
Energy
|
kcal
|
486
|
|
Protein
|
g
|
16.54
|
|
Total
lipid (fat)
|
g
|
30.74
|
|
Ash
|
g
|
4.8
|
|
Carbohydrate,
by difference
|
g
|
42.12
|
|
Fiber,
total dietary
|
g
|
34.4
|
|
Minerals
|
|||
Calcium, Ca
|
mg
|
631
|
|
Iron, Fe
|
mg
|
7.72
|
|
Magnesium, Mg
|
mg
|
335
|
|
Phosphorus, P
|
mg
|
860
|
|
Potassium, K
|
mg
|
407
|
|
Sodium, Na
|
mg
|
16
|
|
Zinc, Zn
|
mg
|
4.58
|
|
Copper, Cu
|
mg
|
0.924
|
|
Manganese, Mn
|
mg
|
2.723
|
|
Selenium, Se
|
µg
|
55.2
|
|
Vitamins
|
|||
Vitamin C, total ascorbic acid
|
mg
|
1.6
|
|
Thiamin
|
mg
|
0.62
|
|
Riboflavin
|
mg
|
0.17
|
|
Niacin
|
mg
|
8.83
|
|
Folate, total
|
µg
|
49
|
|
Folate, food
|
µg
|
49
|
|
Vitamin B-12
|
µg
|
0
|
|
Vitamin A, IU
|
IU
|
54
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.5
|
|
Lipids
|
|||
Fatty acids, total saturated
|
g
|
3.33
|
|
Fatty acids, total monounsaturated
|
g
|
2.309
|
|
Fatty acids, total polyunsaturated
|
g
|
23.665
|
|
Fatty acids, total trans
|
g
|
0.14
|
|
Cholesterol
|
mg
|
0
|
|
Amino
Acids
|
|||
Tryptophan
|
g
|
0.436
|
|
Threonine
|
g
|
0.709
|
|
Isoleucine
|
g
|
0.801
|
|
Leucine
|
g
|
1.371
|
|
Lysine
|
g
|
0.97
|
|
Methionine
|
g
|
0.588
|
|
Cystine
|
g
|
0.407
|
|
Phenylalanine
|
g
|
1.016
|
|
Tyrosine
|
g
|
0.563
|
|
Valine
|
g
|
0.95
|
|
Arginine
|
g
|
2.143
|
|
Histidine
|
g
|
0.531
|
|
Alanine
|
g
|
1.044
|
|
Aspartic acid
|
g
|
1.689
|
|
Glutamic acid
|
g
|
3.5
|
|
Glycine
|
g
|
0.943
|
|
Proline
|
g
|
0.776
|
|
Serine
|
g
|
1.049
|
How to use Chia Seeds:
·
The
seeds themselves taste rather bland, so you can add them to pretty much
anything. Chia
seeds may be added to other foods as a topping or put into smoothies, breakfast
cereals, energy bars, granola bars, yogurt, tortillas, and bread made into a
gelatin-like substance, or consumed raw. The gel can be used to replace as much
as 25% of egg content and oil in cakes while providing other nutrients.
·
They
also don’t need to be ground like flax seeds, which makes them much easier to
prepare. They can be eaten raw, soaked in juice, added
to porridges and puddings, or added to baked goods. You can also sprinkle them on top of cereal,
yogurt, vegetables or rice dishes.
·
Because
of their ability to absorb both water and fat, they can be used to thicken
sauces and even used as egg substitutes in recipes. They can also be mixed with water and turned
into a gel. Adding
chia seeds to recipes will dramatically boost the nutritional value.
·
Use
chia seeds in foods, not as a supplement, but as an alternative to processed
grains like white bread because it is a much healthier whole grain that is
great-tasting in foods like muffins. Two daily doses, each consisting of 20
grams (a little less than 2 tablespoons) of chia seeds.
Cautions while using Chia Seeds:
If you have food allergies
(especially to sesame or mustard seeds) or are on high blood pressure
medications or blood thinners, you should ask your health care provider before
adding chia to your diet.
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