Health Enhancing Chia Seeds!
Functional Foods have gained tremendous popularity globally because their various health benefits. One of such super food is the seed from Salvia hispanica L., famously known as chia. The plant belongs to Labiatae family. It is native to Southern and Central America.
Traditionally it is used as a medicinal plant and used in the preparation of folk medicines, food and also used as cosmetic.
Chia seeds are tiny seeds either black or dark grey in colour as shown in the picture. When added to water, milk or other fluids they swell up and form a gelatinous shield around them.
Chia seeds have a wide variety of nutrients in them. It is a power house of antioxidants, healthy fats, fiber and also contain protein along with some minerals. All these are health promoting nutrients and can be useful to prevent and treat various lifestyle acquired disorders.
The nutritional composition of Chia Seeds per 100g is as follows
Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
Major Nutrients present in Chia Seeds and their Health Promoting Properties
Fiber Content
Chia seeds are a rich source of dietary fiber. It has been shown in various studies that dietary fiber is responsible for decreased risk of heart disease, diabetes, different types of cancers. Fiber especially soluble fiber present in chia seeds help in reducing the rate of passage of glucose in the blood vessels. Thus help in managing blood glucose levels. They have a role to play in reducing the total amount of cholesterol in blood as well. Also, it increases satiety level after meals and this leads to delaying hunger and may help manage weight.
Quinoa, flaxseeds, amaranth have lesser fiber content as compared to chia seeds. Consequently, as per some studies, chia seeds can and help in the avoidance of heart diseases and diabetes.
Soluble fiber coupled with increased intake of water/fluids help in reducing constipation and thus chia seeds can be included in the diet to relieve constipation.
Healthy Fat Content
Diets high in saturated fats are associated with various health ailments especially cardio vascular diseases, stroke, metabolic syndrome, diabetes, hypertension (high blood pressure) etc. Hence as per experts and credible health institutes a diet low in saturated fats while containing good amount of unsaturated fats is recommended for health promotion. Chia seeds are an excellent source of unsaturated fats known as polyunsaturated fatty acids which are great for maintaining health and avoiding diseases. The two types of polyunsaturated fatty acids Omega 3 and Omega 6 both are present in chia seeds. Eicosapentanoic acid (EPA) and Docosahexanoid acid (DHA) (both Omega 3 fatty acids) are known for their heart-protective properties, as they help correct dyslipidemia i.e. a condition wherein there is high concentration of LDL (bad) cholesterol and triglycerides, while lowered level of HDL (good) cholesterol in blood.
Omega-3 fatty acids have reported to improve the parasympathetic tone, heart rate inconsistency and protect from (ventricular) arrhythmic beating of heart.
Not only that, a study states Chia seeds intake may prevent heart attacks and strokes by stopping platelets aggregation i.e. clumping of platelets (in blood) together — this is a step that progresses to the formation of clot in the blood vessels later.
Protein Content
The protein content of Chia seeds is more than almost all the cereals. It has 20% of protein content. It has a massive potential to treat protein energy malnutrition and the combination of amino acids present in it also help in repairing the damaged tissues in the body and maintains general well-being.
Moreover, these seeds are gluten-free and hence can be consumed by people allergic to gluten protein.
Some studies have shown that the diets high in protein help in weight loss. As chia seeds are a good source of protein they can be included in such diets designed for intentional and healthy weight loss.
Mineral Content
It contains minerals such as calcium, magnesium and phosphorus which are helpful in maintaining the bone health.
Zinc is a mineral responsible for improving immune power and is present in these seeds.
Antioxidant Content
Some studies have discovered that chia seed contains a higher level of phytosterols — a type of antioxidants, which show some defensive properties against cancer and heart diseases.
The poly phenols such as chlorogenic acid, caffeic acid, myricetin, quercetin, kaempferol, phenolic glycoside k and glycoside Q are present in appreciable amounts in these seeds. These are believed to be anti-carcinogenic, antihypertensive and show neuron protective effects (neurons are the specialized cells in the body that transmit nerve impulses).
One of the effects of antioxidants is that they are anti-inflammatory and thus able to protect the body from various degenerative problems and diseases.
Antioxidants are also supposed to have anti-ageing effects!
How to include chia seeds in the diet?
· Chia in Water: — seeds can be added to water and can eaten after they swell up.
· Chia in Smoothies: — Chia seeds can be added to smoothies. Blend them with the various ingredients used.
· Chia in Vegetable/Fruit Juices: — Chia seeds addition to the fruit and vegetable juices will be a great twist.
· Chia on Salads: — Powder the chia seeds and sprinkle it on top of your salads
· Chia with Steamed/Stir fried Veggies: — Add chia to stir fried veggies after serving
· Chia with Porridge: — Chia seeds/ground chia can be added to oats/beans/millet porridges after cooking
· Chia with Breakfast Cereals: — Chia can also be added to muesli/cornflakes/wheat flakes etc.
· Chia with Milk/Yogurt: — Mix chia seeds with your milk or yogurt and enjoy the same
· Chia in Dips/Dressings: — Chia seeds can be added to various healthy dips/dressings (such as fat free yogurt/avocados/olive oil/lemon juice etc.)
Now, I am pretty sure you will include these tasty and nutritious super seeds in your diet!
Please Note
For any blood tests or various health checkups in Mumbai, please visit www.healthdekho.com
References
https://www.sciencedirect.com/science/article/pii/S1021949817300364
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/#CR17
