Chia seeds in cereal

Chia seeds Nutrition facts

Does chia seeds are packed with all the nutrients to label them as numero uno, ultimate foodgrains? Alternatively, are they just another novel entrant to the spectrum of food items so-called «superfoods»?

Chia are tiny, oblong-shaped, oilseeds consumed as one of the staples by the ancient Aztecs. The crop, in fact, was cultivated in the same measure to corn and amaranth by native Mexicans.

Nutrition experts believe that chia top the list of functional foods because of its wholesome nutritional properties. In fact, nutrition planners are now looking up at chia as a single, wholesome source of phytonutrients such as omega-3 fatty acids (α -Linolenic acid), antioxidants, minerals, vitamins, and dietary fiber composed in right proportions.

Botanically, chia is a low-growing herb in the mint family of plants. Scientific name: Salvia hispanica.

Chia seeds

Chia (Salvia hispanica) is a small, annual, drought-tolerant, flowering herb. It flourishes well under sandy, fertile soils.

Chia seeds-close up view.

The Salvia hispanica plant can grow up to a meter in height and bears broad, green leaves with serrated margins. Purple, pink-violet flowers in spikes appear after about four months of the seedling.

Chia seeds come in variegated colors depending upon cultivar type and may vary from black, brown to off-white. Its seeds measure about 1 mm in diameter and resemble miniature pinto beans. Its smooth outer cover is made up of a hygroscopic mucilage coat that absorbs water and swells up several times the original size.

Health benefits of Chia seeds

Chia seeds compose almost all of the essential nutrients that deem critical to optimum growth and development, such as protein, omega-3 fatty acids, antioxidants, dietary fiber, vitamins, and minerals at the right proportions.

Being an oilseed, chia is rich in calories. 100 g seeds provide 388 calories. However, much of its calories come from polyunsaturated fatty acids (PUF). Chia seeds compose excellent proportion of omega-3 to 6 poly-unsaturated fats; in the recommended ratio of 1:4.

The essential omega 3-fatty acid in chia is a-linolenic acid (ALA). Studies found that omega-3 fatty acids, such as ALA, by virtue of their anti-inflammatory actions help lower blood pressure, coronary artery disease, strokes, and breast, colon, and prostate cancer risk.

Adequate quantities of omega-3’s in the diet may be essential for normal development and maturation of the nervous system in infants and young children.

Chia seeds compose of many health-benefiting antioxidants namely ferulic acid, caffeic acid, quercetin, etc.

100 g seeds provide about 91% of daily recommended intake levels of dietary fiber. The outer coat of the seeds consists of water-soluble mucilage, a non-starch polysaccharide (NSP), which swells up several times and acquires gel-like consistency. Mucilage helps in smooth digestion and bowel movements.

Chia is a gluten-free grain. People with known sensitivity to gluten or Celiac disease can safely include it in their diet.

Chia are one of the low-glycemic index foods, and according to Nutritiondata.com has a fullness factor of 2.8. Foods that are low in glycemic index ensure effective regulation of daily blood glucose levels. Substitution of chia to rice and other cereal grains may benefit individuals with diabetes.

The seeds are an excellent source of vitamins like niacin, riboflavin, thiamin, and folic acid. Niacin is an essential B-complex vitamin found abundantly; nearly more than twice the amount found in sesame seeds. 100 g of chia provides about 8.83 mg or 55% of daily required levels of niacin. Niacin helps reduce LDL-cholesterol levels in the blood. Besides, it enhances GABA (γ aminobutyric acid) activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are good sources of many essential minerals. Calcium, phosphorous, iron, manganese, and magnesium particularly are concentrated in the chia. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme synthesis, as well as regulation of cardiac and skeletal muscle activities.

Just a few tablespoonfuls of chia a day provide enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

See the table below for in depth analysis of nutrients:

Chia seeds nutrition profile (Salvia hispanica), whole, dried, values per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA Energy 486 Kcal 24% Carbohydrates 42.12 g 32% Protein 16.54 g 30% Total Fat 30.74 g 102% Cholesterol 0 mg 0% Dietary Fiber 34.4 g 91% Vitamins Folates 49 μg 12% Niacin 8.83 mg 55% Riboflavin 0.17 mg 13% Thiamin 0.62 mg 52% Vitamin A 54 IU 2% Vitamin C 1.6 2% Vitamin E 0.5 mg 3% Electrolytes Sodium 16 mg 1% Potassium 407 mg 9% Minerals Calcium 631 mg 63% Copper 0.924 mg 102% Iron 7.72 mg 97% Magnesium 335 mg 83.5% Manganese 2.723 mg 118% Phosphorus 860 mg 223% Selenium 55.2 μg 1% Zinc 4.58 mg 42%

Selection and storage

Chia are small, about pinhead size, deep brown seeds. They feature a smooth, shiny surface measuring about 1 mm in diameter. Salba chia seeds are the genetic variant of wild chia and come in white color.

In its natural habitat, chia is harvested and processed in the same way as that of amaranth, and quinoa. Traditionally, its mature seed heads cut, dried under the sun, threshed, and winnowed to remove chaff in order to obtain fresh chia seeds.

Chia can be stored in good condition for several months to years in polybags/bins. Milled chia, however, should be stored inside an airtight box and placed in a cool dark place where it can store for few weeks.

Culinary uses

Chia can be readily available all around the season in the market. Cleaned whole seeds and milled flour in airtight packs/bulk bins are displayed for sale in these stores.

Here are some serving tips:

Chia can be used in several ways. Aztecs and Mayans happen to drink chia mixed in hot water and prepare thin gruel (porridge). In the present day Mexico, chia seeds consumed in many novel ways. Chia fresco or agua de chia is a refreshing summer drink, made of ground chia, lemon juice, and sugar.

Toasted seeds can be added to bread, cookies, muffins, etc.

Sprinkle whole or ground chia over yogurt, fruit-smoothies, milkshakes, etc.

Safety profile

Chia seeds have been found to have no known intolerance or allergic reactions in humans. Pregnant women and small children can safely consume the seeds in small quantities. (Medical Disclaimer).

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What are the benefits of chia seeds?

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Despite their small size, chia seeds are full of important nutrients.

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Remember the chia pets that were popular in the 1990s? Chia seeds are the same small seeds you used to grow an Afro in your Homer Simpson terracotta vase.

Share on Pinterest Chia seeds are rich in nutrients and fiber.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains :

• 131 calories
• 8.4 grams of fat
• 13.07 grams of carbohydrate
• 11.2 grams of fiber
• 5.6 grams of protein
• No sugar

Eating once ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.

Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the power of fiber

The United States (U.S.) dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams (g) of fiber per day and women under the age of 50 years should consume 25.2 g per day.

For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.

The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.

Weight loss

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.

Chia seeds contain nearly 5 grams of fiber per tablesoon , and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.

However, evidence is scant. A review, published in the Journal of Obesity, concludes that “there is limited data to suggest the use of chia seeds for weight loss.”

Another study , published in Nutrition Research, concludes that, in overweight adults, chia seeds have “no influence on body mass or composition, or various disease risk factor measures.”

Treating diverticulosis

High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.

The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.

Cardiovascular disease and cholesterol

Increased fiber intake has been shown to lower blood pressure and cholesterol levels.

A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or “bad” cholesterol, as well as total cholesterol.

Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes

While there aren’t many studies on the effect of chia on blood glucose and insulin resistance, a 2017 study suggests that chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This could have a positive effect on people with type 2 diabetes.

High-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable.

Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and detox

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to fight heart disease

Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.

Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.

The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

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22 Amazing Benefits And Uses Of Chia Seeds

Chia seeds are one of nature’s gift to mankind. Nutritional experts regard it as a super food. The word ‘chia’ is derived from the Aztec word “chian”, which means oil. Several studies suggest that including chia seeds in your diet improves cardiovascular diseases by lowering cholesterol, triglycerides and blood pressure. The high nutrient content in chia seeds prevents hypertension, maintains a healthy weight and promotes tissue regeneration.

Chia seeds are native to Mexico and belong to a flowering plant in the mint family. The seeds are white, gray or black in color. They are highly nutritious. It originated in Central America and has been a staple in the Aztec and Mayan diet for centuries.

Chia Seeds Benefits

Skin Benefits of Chia Seeds:

1. Keeps acne at bay:

These seeds have anti-inflammatory properties, which restore the skin’s moisture, reduce skin redness and prevent acne.

2. Moisturization:

The oil extracted from chia seeds has amazing benefits for the skin. Chia seed oil is clinically proven to increase the skin’s hydration. It reduces trans-epidermal water loss and prevents moisture loss in even the driest of skin. Rub chia seed oil on excessively dry areas like the elbows, cuticles and heels to make them smooth and soft to touch. You can add a few drops of chia seed oil to your moisturizer for enhanced hydration.

3. Natural Serum:

Chia seed oil can also be an excellent replacement for your chemical-laden serum. Pour 3 drops on your hand and apply it lightly on the skin. This will give a healthy glow to your skin. It also prevents makeup from melting or creasing. Regular consumption of chia seeds encourages healthy cellular function, increasing skin radiance.

4. Prevent the signs of ageing:

Chia seed oil is loaded with high levels of antioxidants and phytonutrients. In fact, it contains 30% more antioxidants than blueberries. It contains Alpha-Lipoic acid, a powerful antioxidant that minimizes fine lines, wrinkles and enlarged pores.

Hair Benefits of Chia Seeds:

Chia seeds are chock-full of nutrients that promote hair growth and prevent hair fall. Read on further to know about the nutrients responsible for promoting the health of the hair.

5. Protein:

Chia seeds are an excellent source of plant-based protein, which is crucial for hair growth. Insufficient protein may cause stunted hair growth and hair fall.

6. Copper:

Copper is crucial for the proper growth of the hair. Copper promotes the production of melanin, which delays the graying of hair and intensifies the original hair color.

7. Zinc:

Zinc in chia seeds plays a very important role in the production of new hair cells, which maintains the oil-secreting glands. A constant supply of sebum in the scalp will keep your crowning glory shiny and well-conditioned.

8. Alpha-linoleic acid:

Chia seeds are one of the best natural sources of alpha-linoleic acid, an essential omega 3 fatty acid that plays several important functions in the body. A deficiency in alpha-linoleic acid is often associated with a flaky and dry scalp.

9. Iron:

Chia seeds are an excellent source of iron. An adequate supply of iron is crucial for healthy hair. It helps to transport oxygen to the scalp and hair. Depleted iron stores are one of the most common causes of premature hair loss in women.

Health Benefits of Chia seeds:

Chia seeds are extremely rich in fiber, antioxidants and several other nutrients, making them highly nutritious for daily consumption. Apart from its nutritional value, chia seeds are also associated with several health benefits. Some of the chia seeds health benefits include:

10. Heart health:

The essential fatty acids in chia seeds increase the good cholesterol and reduce triglycerides and bad cholesterol in the blood. The increased good cholesterol improves heart health, preventing diseases and strokes. Regular consumption of chia seeds can help to lower the systolic and diastolic pressure.

11. Blood sugar levels:

Chia seeds are considered a potential natural treatment for type 2 diabetes. It reduces insulin resistance and decreases the high levels of insulin in the blood. The unique combination of soluble and insoluble fiber slows down the rate at which the complex carbohydrates are digested and assimilated by the body. It slows down the conversion of carbohydrates in the sugar, stabilizing blood sugar. Chia seed has an extremely low glycemic index of 1, which helps to lower the rate at which carbohydrates are converted into sugar.

12. Energy:

Balanced blood sugar levels not just lower the possibility of type 2 diabetes, but also provide constant energy to carry out the day-to-day activities. The combination of complete protein, vitamins and minerals makes sure that the energy levels stay steady throughout the day. One tablespoon serving of chia seeds provides energy for almost 24 hours. It also helps athletes perform better for a longer period.

13. Muscle and tissue regeneration:

The essential fatty acids present in chia seeds boost metabolism, promoting lean muscle mass. Chia seeds promote the regeneration of damaged muscles and tissues. It contains protein and balanced amino acids that help to maintain lean muscle mass.

14. Anti-Inflammatory Properties:

In a study, those patients who consumed chia seeds regularly reported reduced inflammation and pain in just a few weeks. The high concentrations of omega 3 fatty acids lubricate the joints, keeping them supple. The omega 3 fatty acids convert into prostaglandins, providing pain-relieving and anti-inflammatory effects.

15. Weight Loss:

Chia seeds add bulk to the food, without adding any extra calories. It also contains minerals like boron, magnesium and other vitamins that curb cravings for food. The combination of protein, fiber and the gelling actions of chia seed keep you satiated, lowering food cravings between meals. Chia seeds fight insulin resistance, which can increase belly fat. It also contains tryptophan, an amino acid that regulates appetite and sleep. Consume a handful of chia seeds every day for losing weight.

16. High Quality Protein:

Chia seed is the highest plant-based source of complete protein. It provides around 20% of protein, which is much higher than the protein present in wheat and rice. It contains strontium, which helps in the assimilation of protein.

17. Antioxidants:

Chia seeds are an excellent source of antioxidants. It contains 20% more antioxidants than fresh blueberries. It contains antioxidants like chromogenic acid, quercetin, caffeic acid, myricetin and kaempferol flavonols glycosides. The high content of antioxidants prevents the seeds from getting rancid. The antioxidants prevent free radical damage. Free radicals often cause inflammation and premature ageing of the skin.

18. Brain Power:

Chia seeds can help to improve the function of the brain. The essential fatty acids in chia seeds make the cell membranes more flexible and efficient. It also makes the nutrients more easily available, making nerve transmission more efficient. This helps to improve memory and concentration power.

19. Bone health:

A single serving of chia seeds provides 18% of the daily-recommended value of calcium. This is very beneficial for maintaining the health of the bones and preventing osteoporosis. It contains high amounts of calcium and is also a rich source of boron. Boron is a trace mineral that speeds up the rate at which calcium is absorbed in the body.

20. Reduces Inflammation:

The high levels of essential fatty acids in chia seeds provide anti-inflammatory properties. It aids in the absorption of fat-soluble vitamins and reduces C-reactive protein, an inflammation marker. The anti-inflammatory properties of chia seeds are very beneficial for arthritic patients. It helps to reduce joint stiffness and pain.

21. Digestive health:

Chia seeds are an excellent source of high fiber. 2 tablespoons of chia seeds provide 10 grams of fiber, amounting to one-third of the daily-recommended fiber intake. It contains both soluble and insoluble fiber. Taking chia seeds regularly sweeps the toxins and wastes from the stomach, detoxifying the system naturally. The soluble fiber in chia seeds acts as a pre-biotic, feeding the good bacteria in the digestive system. It also aids in the assimilation of other foods. The swelling actions of chia seeds help to cleanse and soothe the colon, strengthening the peristaltic action.

22. Prevent Diverticulitis / Diverticulosis:

Highly processed and refined foods contribute to the risk of diverticulitis. The insoluble fiber in chia seeds helps to keep the food moving smoothly through the digestive system. Soluble fiber and the gel coating of chia seeds keep the colon hydrated and ensure the easy movement of food.

Recommended Daily Amount:

Eating two spoons of chia seeds a day can help you stay fit and healthy. However, it is advisable to consult your doctor before including chia seeds in your diet.

• Adult: 15 grams of chia seeds daily
• Minor: 1.4 to 4.5 grams of chia seeds daily
• For cardiovascular shielding: 30 to 42 grams of chia seeds for 3 months.

How to Use Chia Seeds:

Chia seeds have a mild, nutty flavor. These seeds can be eaten raw or prepared in a number of dishes. Unlike flax seeds, chia seeds do not need to be ground to obtain its nutritional benefits. The body can easily digest the whole seeds. You can add chia seeds to any food or drink without changing its actual flavor.

Chia seeds are widely used in Mexico to make Chia Fresca. Chia Fresca is prepared by mixing the seeds with water and adding lemon juice to it.

Whole or ground chia seeds can be sprinkled on salads, cereals, smoothies and yoghurt. Not just the seeds, the sprouts of chia seeds are edible too. The sprouted chia seeds are used in salads and sandwiches.

The seeds are absorbent and develop a gelatin-like structure when soaked in water. The gel made from chia seeds is used for thickening sauces and gravies. It is also added to porridges and puddings. This helps lower cholesterol levels and increases the nutrient content of foods. Mix 1 tablespoon of chia seeds with 3 tablespoons of water and leave it for 15 minutes.

Chia seed is a gluten-free source of fiber and nutrition. People who are allergic to gluten can include chia seeds safely in their diet.

Chia seeds have a good shelf life. They can be stored for more than 2 years without the addition of chemicals and preservatives.

Nutritional Value of Chia Seeds:

Besides being high in essential fatty acids, chia seeds also provide fiber and minerals like iron, calcium, magnesium, niacin, zinc and phosphorus. It contains nearly 5 grams of omega 3 fatty acids per serving. One serving of chia seeds provides 28 grams of manganese and 28 grams of protein. It also provides 27% of the daily value of phosphorus. The omega 3 fatty acids are also required for better absorption of fat-soluble vitamins like Vitamin A, D, E and K.

Nutritional value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	486 Kcal	24%
Carbohydrates	42.12 g	32%
Protein	16.54 g	30%
Total Fat	30.74 g	102%
Cholesterol	0 mg	0%
Dietary Fiber	34.4 g	91%
Vitamins
Folates	49 µg	12%
Niacin	8.83 mg	55%
Riboflavin	0.17 mg	13%
Thiamin	0.62 mg	52%
Vitamin A	54 IU	2%
Vitamin C	1.6	2%
Vitamin E	0.5 mg	3%
Electrolytes
Sodium	16 mg	1%
Potassium	407 mg	9%
Minerals
Calcium	631 mg	63%
Copper	0.924 mg	102%
Iron	7.72 mg	97%
Magnesium	335 mg	83.5%
Manganese	2.723 mg	118%
Phosphorus	860 mg	223%
Selenium	55.2 µg	1%
Zinc	4.58 mg	42%

Chia Seeds Side Effects:

Some of the side effects of chia seeds include:

1. Excess consumption of chia seeds can lead to gastrointestinal disruptions and bloating.
2. Chia seeds can cause allergies in extremely sensitive people. People who suffer from mustard seed allergies should stay away from chia seeds. Allergic reactions can occur in the form of watery eyes, skin eruption and diarrhea.
3. People who take blood-thinning, blood pressure and medicinal drugs for cancer should not take chia seeds without proper medical advice. The seeds contain omega 3 fatty acids that can thin the blood.
4. Chia seeds contain high amounts of alpha-linoleic acid that can increase the possibility of prostate cancer in men.
5. A research done in Canada has indicated that chia seeds can lower diastolic pressure at alarming levels. Low blood pressure patients should stay away from chia seeds.
6. Consuming chia seeds and Vitamin B 17 supplements can lead to an overdose of phytonutrients.
7. Pregnant and lactating mothers should strictly consult their doctors before consuming chia seeds.

Stick to the recommended dosage for chia seeds to avert its side effects.

Chia seeds are truly beneficial in many ways. You can reap optimum benefits if you practice a little discretion while consuming chia seeds. Do leave us your feedback below.

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