Power of Chia Seeds: Health Benefits and Versatile Uses
Introduction
Today we will discuss how to use chis seeds for maximum health benefits. Chia seeds are an edible source of Salvia hispanica. It is a flowering plant in the Labiatae (Lamiaceae) family native to south-central Mexico. The closely related species Salvia columbariae, is native to the southwestern United States and Mexico. Chia seeds are oval, gray with black and white spots, and about 2 millimeters in diameter. The seeds are hygroscopic and absorb up to 12 times their weight in liquid when soaked. They form a slimy coating that gives chia-based foods and beverages their unique gel-like texture.
Cultivation History
The Aztecs cultivated the plant widely in pre-Columbian times, and it was a staple food in Mesoamerican cultures. Central and South America commercially grow these seeds. These are grown on a small scale in their ancestral homeland of central Mexico and Guatemala. They are an affluent source of fiber, omega-3 fatty acids, protein, important minerals, and antioxidants. These may help improve digestive health, lower blood pressure, and improve blood sugar control.
Their colors range from white to brown to black. These seeds are very resourceful. You can soak and add it to mash, make it into puddings, use it in baked goods, or sprinkle it on salads and yogurt. Due to its ability to absorb liquids and form gels, it can be used to thicken sauces or as an egg substitute. We will discuss everything you should know about chia seeds.https://www.bbcgoodfoodme.com/
The Nutrition Information of Chia Seeds
Chia seeds contain 138 calories per 1 ounce (28 grams). They consist of 6% water, 46% carbohydrates (of which 83% are fiber), 34% fat, and 19% protein. The nutrients contained in 100 g of chia seeds are as follows:
- 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
- Polyunsaturation: 23.67 grams
- Omega-3: 17.83 grams
- Omega 6: 5.84 grams
- Transformer: 0.14 grams
Carbohydrates and Fiber in Chia Seeds
Notably, chia seeds are also gluten-free
Over 80% of the carbohydrates in chia seeds are in the form of dietary fiber. One ounce (28 grams) of chia seeds contains 11 grams of fiber. It is a significant portion of the Reference Daily Intake (RDI) for women and men (25 grams and 38 grams per day, respectively).
Chia seeds contain insoluble and soluble fiber. These fibers can be fermented in the gut, promoting the formation of short-chain fatty acids (SCFAs) and improving gut health. .https://www.healthline.com/nutrition/chia-seeds
Fats in Chia Seeds
One of the unique properties of chia seeds is that they are rich in heart-healthy omega-3 fatty acids. Chia seeds are the best plant-based source of omega-3 fatty acids. These are better than flaxseeds. They contain about 75% of the fat. Fat in chia seeds is made up of omega-3 alpha-linolenic acid (ALA), and about 20% is made up of omega-6 fatty acids. Some scientists believe that high intakes of omega-3 fatty acids reduce inflammation in the body compared to omega-6 fatty acids.
Benefits for Your Body
Chia seeds are a good source of omega-3 fatty acids and thus help reduce the ratio of omega-6 to omega-3. A lower ratio lowers the risk of various chronic diseases, such as heart disease, cancer, and inflammatory diseases, and reduces the risk of premature death. However, the omega-3 fatty acids found in chia seeds are not as potent per gram as those found in fish and fish oils (EPA and DHA). The ALA in chia must be converted to its active forms (EPA and DHA) before the body can utilize it, which is often inefficient.
Protein in Chia Seeds
Chia seeds contain 19% protein, the same amount as other seeds but more than most cereals and grains. A high protein intake increases postprandial satiety and reduces food intake. Remarkably, these seeds contain all nine essential amino acids, making them a high-quality plant-based protein. However, it is not recommended as the sole protein source for children.
Vitamins and Minerals in Chia Seeds
Chia seeds provide many minerals but are a poor source of vitamins. The most common minerals are:
- Manganese. Whole grains and seeds are rich in manganese, essential for metabolism, growth, and development.
- Phosphorus. Phosphorus, usually in protein-rich foods, contributes to bone health and tissue maintenance.
- Copper. Copper is a mineral often deficient in modern diets but important for heart health.
- Selenium. The body uses Selenium for many processes.
- Iron. Iron carries oxygen around the body as a component of hemoglobin in red blood cells. Chia seeds contain phytic acid, which makes them difficult to absorb.
- Magnesium. Magnesium is often absent from Western diets and plays an important role in many bodily processes.
- Calcium. Calcium is the most abundant mineral in the body and is important for bones, muscles, and nerves. The phytic acid in chia seeds can reduce the absorption of some minerals, such as iron and zinc.
- Other plant compounds
Chia Seeds Contain Many Beneficial Plant Compounds
Chlorogenic acid. This antioxidant can lower blood pressure.
Caffeic acid is a compound abundant in many plant foods and helps fight inflammation in the body.
Quercetin is a remarkable antioxidant that has wonderful benefits for our health! It helps reduce the chances of heart disease, osteoporosis, and even some types of cancer. By incorporating quercetin into our lives, we can lower our risk of cancer and protect ourselves from other chronic diseases. How great is that?
Chia Seed’s Health Benefits
Chia seeds have grown in popularity over the past few years due to their high nutritional value and nutritional benefits. Their principal nutritional advantages are listed below.
Elevated Blood Levels of Omega-3
Omega-3 fatty acids are very important for the body and brain, and chia seeds are an excellent source of omega-3 ALA. The body must convert ALA to EPA before it can use it. Human and animal studies have shown that chia seeds can increase ALA levels in their blood by up to 138% and EPA levels by up to 39%.
Improved Glycemic Control
Healthy blood sugar levels are essential for optimal health. Animal studies have shown that chia seeds reduce insulin resistance and improve glycemic control, an important risk factor for metabolic syndrome, type 2 diabetes, and heart disease. Studies in humans have shown that bread made with chia seeds has a lower blood sugar response than conventional bread.
Low Blood Pressure
High blood pressure is a major risk factor for chronic diseases such as heart disease. Chia seeds and chia flowers lower blood pressure in people with elevated blood pressure.
Increased Fiber Intake
Most people don’t get enough fiber. High fiber intake improves gut health and reduces the risk of many diseases. One ounce (28 grams) of chia seeds contains 9.75 grams of fiber, which equates to 25% and 39% of the RDI for men and women, respectively. Due to their extraordinary water retention capacity, chia seeds increase the amount of food in the digestive tract, increase satiety, and decrease food absorption.
Some Food Preparations of Chia Seeds
We can use chia seeds in different food preparations such as smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, bread, and salad toppings. It can be processed into gelatin or eaten raw. Ground seed gel can be used in place of eggs in cakes, but it also provides other nutrients and is a popular alternative for vegan and allergen-free baking.
Moisture exposure causes the seed to crumble, making whole chia seeds easier to grind for increased nutrient bioavailability. This is usually prepared with a liquid diet because it doesn’t have to be ground.
Healthy breakfast or morning with chia seeds vanilla pudding raspberry and blueberry berries on the table background, vegetarian food, diet, and health concept. Chia pudding with raspberry and blueberry.
Side Effects and Personal Concerns
While generally considered safe, chia seeds rarely cause adverse effects. However, drink plenty of water when consuming, especially if not soaked, to avoid digestive upset.
Content of Phytic Acid in Chia Seeds
Chia seeds contain phytic acid, as do other seeds. Phytic acid is a plant compound that binds minerals such as iron and zinc, inhibiting their absorption from food.
Blood-thinning Effect
Consuming large amounts of the omega-3 fats found in fish oil may have a blood-thinning effect. If you take blood-thinning medications, talk to your doctor before adding large amounts of chia seeds to your diet. Omega-3 fatty acids may affect how drugs work.
Shelf Life
Clean and dry chia seeds have a longer shelf life as antioxidants protect fat from damage.
Conclusion
Chia seeds are exceedingly rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. These have been linked to digestive and gut health benefits, as well as improved heart disease and diabetes risk factors. We can easily incorporate chia seeds into a healthy diet. For more details see https://fusionwords.com/
