The Chia Seed Superfood

THE CHIA SEED SUPERFOOD

NUTRITION FACTS

Chia seeds contain 138 calories per ounce (28 grams).

By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.

The nutrients in 3.5 ounces (100 grams) of chia seeds are:

·         Calories: 486

·         Water: 6%

·         Protein: 16.5 grams

·         Carbs: 42.1 grams

·         Sugar: 0 grams

·         Fiber: 34.4 grams

·         Fat: 30.7 grams

·         Saturated: 3.33 grams

·         Monounsaturated: 2.31 grams

·         Polyunsaturated: 23.67 grams

·         Omega-3: 17.83 grams

·         Omega-6: 5.84 grams

·         Trans: 0.14 grams

Notably, chia seeds are also free of gluten.

Carbs and Fiber:

More than 80% of the carb content of chia seeds is in the form of fiber.

A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively.

These fibers are mostly insoluble (95%), a type associated with reduced diabetes risk.

Some of the insoluble fibers may also be fermented in your gut like soluble fibers, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health.

When chia seeds are placed in water or other liquids, their fibers absorb up to 10–12 times their own weight — and the seeds turn into a gel-like mass.

Fat:

One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.

About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids.

In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flax seeds.

Some scientists believe that a high intake omega-3 relative to omega-6 reduces inflammation in your body.

As they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.

A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and premature death.

However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and *DHA).

The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can utilize it, and this process is often inefficient.

Protein:

Chia seeds contain 19% protein — similar to other seeds but more than most cereals and grains.

High protein intake is associated with increased fullness after meals and reduced food intake.

Notably, these seeds offer all nine essential amino acids and are thus a high-quality plant-based protein. However, they are not recommended as the sole protein source for children.

*ALA – Alpha-lipolic Acid

*EPA – Eicosapentaenoic Acid

*DHA – Docosahexaenoic Acid

Vitamins and Minerals:

Chia seeds provide high amounts of many minerals but are a poor source of vitamins.

The most abundant minerals are:

Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development.

Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance.

Copper. A mineral often lacking in the modern diet, copper is important for heart health.

Selenium: An important antioxidant, selenium is involved in many processes in your body.

Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout the body. It may be poorly absorbed from chia seeds due to their phytic acid content.

Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes.

Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves.

The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.

Other Compounds Found in the Plant:

Chia seeds contain a number of beneficial plant compounds, including:

Chlorogenic acid. This antioxidant may lower blood pressure.

Caffeic acid. This substance is abundant in many plant foods and may help fight inflammation in your body.

Quercetin. This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer.

Kaempferol. This antioxidant has been associated with a decreased risk of cancer and other chronic diseases.

Clean, dry chia seeds have an extended shelf life, as their antioxidants protect their fats from damage.

HEALTH BENEFITS

Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits.

Their main health benefits are listed below.

Increased Blood Levels of Omega-3. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 *ALA.

However, ALA needs to be converted into the active forms, such as *EPA, before your body can use it.

Studies in humans and animals have shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to 39%.

Improved Blood Sugar Control. Having healthy blood sugar levels is crucial for optimal health.

Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease.

Human studies show that bread made with chia seeds causes a reduced blood sugar response compared to more traditional breads.

Lower Blood Pressure. High blood pressure is a major risk factor for chronic diseases, such as heart disease.

Chia seeds and chia flour have both been found to lower blood pressure in individuals who already have elevated levels.

Increased Fiber Intake. Most people don’t consume enough fiber.

High fiber intake is linked to improved gut health and a lower risk of numerous diseases.

A single ounce (28 grams) of chia seeds provides 11 grams of fiber, which is 29% and 44% of the RDI for men and women, respectively.

Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.

What’s more, they’re particularly high in insoluble fibers, which have been linked to a decreased risk of diabetes, increased stool bulk, and reduced constipation.

PREPARATION & CONSUMPTION

14 Ways To Eat Chia Seeds:

Chia seeds are tiny but extremely nutritious. Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories. They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorous, and magnesium. Chia seeds are also flavorless, making easy to add to many foods and recipes.

1. Chia water. One of the simplest ways to include chia seeds in your diet is to add them to water.

To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.

To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.

2-4. Juice-soaked chia,  lemonade and tea. For the juice, add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that's full of fiber and minerals. This recipe gives you several servings of juice. Just make sure to keep your intake moderate, as fruit juice contains lots of sugar. For lemonade, soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from 1 lemon and a sweetener of your choice. You can also experiment with adding extra flavors like cucumber and watermelon. For tea, add 1 teaspoon (5 grams) into your tea and let them soak for a short time. They may float at first but should eventually sink.

5. Chia in smoothies. You can use chia in almost any smoothie by soaking them to make a gel before adding.

6. Raw chia toppings. Grind and sprinkle them on your smoothie or oatmeal.

7. In a stir-fry. You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.

8-9. Added to a salad & dressing. Simply mix them in and add your favorite salad vegetables. Making them your own chia dressing can be a much healthier alternative.

10-12. Baked in bread, cakes & pancakes. It's possible to add chia seeds to many recipes, including bread. For example, you can try homemade buckwheat bread that’s healthy and flavorful. Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles. Adding them to your pancake mix will boost the fiber, protein, and omega-3 content.

13. Mixed with other grains. If you don't like the gooey texture of soaked chia seeds, you can mix them with other grains. You don't need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.

14. In soup or gravy. Simply soak the seeds to form a gel and mix it in to add thickness.

SIDE EFFECTS /INDIVIDUAL CONCERNS

For almost all foods, eating too much may have side effects. For chia seeds, here are some effects that may take place when eating too much chia seeds:

Gastrointestinal problems. Constipation, bloating, and flatulence are the most common chia seeds side effects that affect the gut. Neither condition is particularly dangerous, especially if the problem is addressed immediately. In most cases, it can be solved by cooking the seeds more thoroughly. Note that this is a very common reaction that occurs when you eat high-fiber foods.

Allergy. An allergic reaction to chia seeds is extremely rare, but it is possible. If you are predisposed to allergies, you should be very careful when trying this food. Please note that there are some recorded cases where these seeds cross-reacted with other foods. Oregano, sesame, mustard, and thyme, in particular, might trigger a reaction.

Lowered blood pressure. Some chia seeds side effects can actually benefit people who suffer from hypertension. However, others may suffer because of it. Chia seeds act as a blood thinner. This leads to lowered blood pressure and may result in bleeding.

Blood sugar control drugs overstimulation. On their own, chia seeds can help maintain normal blood sugar levels. However, their effect on blood sugar is so significant, it might conflict with medications that must control it. Always consult a healthcare professional before eating chia seeds if you are diagnosed with diabetes.

ORIGIN, EVOLUTION & FUTURE

Chia seeds were first used back in 3500 B.C. in South and Central America. The name comes from the Mayan word “Chía”, meaning strength. It is believed that Chia seeds were used by the Maya messengers, which could carry in a small bag enough chia seeds to feed and support themselves during long journeys, increasing their resistance.

For the Aztecs the chia was also considered as a medicine and was used in multiple ways, such as stimulate saliva, relieve joint pain and soothe irritated skin.

In South America was an important crop, but after the Spanish conquest of the Aztec and Mayan Empire, back in 1520, the European authorities banned it because the indigenous people used seeds as offerings in religious rituals.

Sources of information: healthline & foodtolive