Chia Seeds: A Superfood Packed with Benefits

INTRODUCTION

Chia Seeds: A Superfood Packed with Benefits. In the recent times, the science of functional foods is a combination of science and collective needs. It consists of nutrition, food science and medicine that maintains a balance between food and drugs. The word functional food was invented first in Japan at 1984.

Functional foods has been defined by the National Academy of Sciences Food and Nutrition Board in the USA; “Any reconstituted food or food component that can be good for health more than its conventional nutritive value” (Martirosyan & Pisarski. Functional foods are commonly divided into two major categories, such as conventional and genetically modified food prodcuts (Rahim et al.. (Di Renzo et al. Furthermore, genetically modified foods are prepared with the addition of vitamins, minerals, probiotic microflora, and fiber. Fortified juices, fortified dairy products are the best examples of these products and easy available in the local markets (Gupta,

These foods contain phytochemicals that can help to protect from cell damage, heart disease, cancer and keep balance against diabetes.

What Are Chia Seeds?

Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family. Native to Mexico and Guatemala, the seeds have a long history. They were a vital crop in ancient Aztec and Mesoamerican cultures. The seeds had medicinal uses and made up an important part of people’s diets.

Today, chia grows commercially in many countries including Mexico, Guatemala, Peru, Argentina, Australia, and the United States. The seeds are widely recognized as a nutrient-dense addition to healthy diets.

Chia Seeds Nutrition

Chia seeds provide many essential nutrients, including:

• Calcium
• Manganese
• Magnesium
• Selenium
• Copper
• Iron
• Phosphorus

Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower ratio of omega-6 to omega-3 fatty acids. A lower ratio is linked to reduced risks of chronic disorders such as heart disease, cancer, and inflammatory conditions.

Nutrients per serving

A 1-ounce serving (28.35 grams) of chia seeds has:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• Carbohydrates: 12 grams
• Fiber: 9.8 grams
• Sugar: 0 grams

Omega-3 fatty acids

Chia Seeds: A Superfood Packed with Benefits. Chia seeds are a powerhouse of omega-3 fatty acids. This type of fatty acid is primarily found in fatty fish, nuts, and seeds.

Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Incorporating omega-3s into the diet promotes overall well-being, benefiting cardiovascular and cognitive functions.

Chia seeds are rich in a type of omega-3 fatty acid known as alpha-linolenic acid (ALA). The body cannot produce ALA its own, so it must be obtained through food. Consuming ALA has been linked to a decreased heart disease risk.

Fiber

Incorporating chia seeds into your diet is also an excellent way to increase your intake of fiber. Just one ounce of chia seeds (two to three tablespoons) provides approximately 9.8 grams of dietary fiber.

Research has shown that adequate fiber intake is associated with a decreased risk of:

• coronary heart disease
• type 2 diabetes
• several types of cancer
• inflammation
• digestive disorders.

On the heart health front, fiber helps lower LDL (“bad”) cholesterol and triglyceride levels, and helps increase levels of heart-protective HDL cholesterol.

Antioxidants

Chia seeds are packed with antioxidants including tocopherols, phytosterols, carotenoids, and polyphenolic compounds. Antioxidants play a crucial role in protecting the body from damage caused by free radicals, which can build up in the body and lead to cell damage and disease.

Thanks in part to their antioxidant content, chia seeds may help protect against:

• inflammation
• diabetes
• cancer
• heart disease
• Alzheimer’s disease.

Protein

Chia seeds are also a valuable source of protein. Chia seeds contain all nine essential amino acids. The protein in chia seeds can help stabilize blood sugar levels and provide a steady source of energy.

How to incorporate chia seeds into your diet

It’s very easy to incorporate chia seeds into your diet. You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food. Chia seeds have a mild flavor, so they are not likely to affect the taste of your food.

Another popular way to get chia seeds into your diet is to make a simple chia pudding. When mixed with liquid, chia seeds develop a gelatinous coating, expanding in size and creating a pudding-like consistency.

Carbs and fiber

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

A single ounce (28.35 grams) of chia seeds boasts 9.75 grams of fiber, which is a significant portion of the Daily Value (DV) of 28 grame per day.

Chia seeds contain 85-93% insoluble and 7-15% soluble fiber.

Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health.

Vitamins and minerals

One ounce of chia seeds provides significant amounts of many minerals and some vitamins, particularly thiamine (15% of the DV) and niacin (16% of the DV).

The most abundant minerals are:

• Manganese (23% of the DV). Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development.
• Phosphorus (20% of the DV). Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance.
• Copper (29% of the DV). A mineral often lacking in the modern diet, copper is important for heart health.
• Selenium (29% of the DV). An important antioxidant, selenium is involved in many processes in your body.
• Iron (22% of the DV). As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.
• Magnesium (23% of the DV). 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.

Health benefits of chia seeds

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.

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

A 2021 meta-analysis confirms that chia seeds raise blood levels of ALA and EPA in multiple studies.

Lower blood pressure

High blood pressure is a major risk factor for chronic diseases such as heart disease. Chia seeds have been found in recent studies to lower systolic blood pressure, but did not affect body weight or lipid levels. A study on chia flour produced similarly mixed results.

Carbohydrates (g)	42	80	74	71	64.2	71
Protein (g)	17	6.5	9.4	12.6	14.1	12.6
Fat (g)	31			1.5	1.92	1.5
Minerals (mg)
Magnesium	335	25	127	126	197	126
Phosphorus	860	115	210	288	457	288
Calcium	631	28	7	29		29
Potassium	407	115	287	363	563	363
Natrium	16	/	/	/	/	/
Other (g)	13	/	/	/	/	/
Vitamins (mg)
Vitamin A eq.	54 μg	0	214	9	0	n.d.
Vitamin E	0.5	0.11	0.49	1.01	0.63	1.19
Vitamin C	1.6	0	0	0	0	4.2
Thiamine (B1)	0.62	0.07	0.39	0.30	0.11	0.12
Riboflavin (B2)	0.17	0.05	0.20	0.12	0.11	0.2
Niacin (B3)	8.83	1.6	3.63	5.46	0.412	0.92
Fatty acid content (%)
Linolenic acid (C18:3, ω-3)	63.79	2.1	1	0.08	6.7	1.01
Linoleic acid (C18:2, ω-6)	18.89	39.7	52	0.68	56.4	0.35
Olec acid (C18:1, ω-9)	7.3	35.1	31	0.24	20.4	22.69
Palmitoleic acid (C16:1)	0.03	/	/	/	n.d.	0.08
Eicosenic acid (20:1)	n.d.	/	/	0.005	n.d.	1.49
Palmitic acid (C16:0)	7.04	20.8	13	3.02	9.7	18.59
Phenolic compunds (μg)
Caffeic acid	27	n.d.	26	40	37	0.90
Quercetin	0.17	/	/	30.1	43.3	/
Kaempferol	0.013	/	/	/	36.7	/
Daidzin	6.6	/	/	/	/	/
Glycitin	1.4	/	/	/	/	/
Genistin	3.4	/	/	/	/	/

Chia seed benefits

Chia seeds have many nutritional benefits. They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. They can help with weight loss.

Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease. Eating a diet rich in fiber also is shown to protect against colorectal cancer.

Using chia seeds

Grocery stores stock a variety of chia seeds. Products that contain chia seeds include chia pudding, chia kombucha and granola with chia seeds.

Chia seeds have a mild flavor and can easily be added to many foods you already enjoy. Try adding whole or ground chia seeds to smoothies, juices, milk, yogurt, oatmeal, pancakes or a granola bar recipe. Try them sprinkled on salads or cereal, baked into muffins or breads, or made into chia pudding using the recipe below.