Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Chia seeds for health & youthfulness

    Chia , (Salvia hispanica), also called Mexican chia or salba chia, species of flowering plant in the mint family (Lamiaceae). It is grown for the edible seeds the plant produces. The plant is native to Mexico and Guatemala. Chia is grown commercially in several countries, including Argentina, Australia, Bolivia, Peru, and the United States. Chia is an annual herbaceous plant that can reach nearly 1 metre (3 feet) in height. The plant bears spikes of small blue, purple, or white flowers.

History of origin of chia seeds as a nutritious edible seeds

         Chia was widely used in pre-Columbian Mesoamerica for its medicinal and religious value in addition to its culinary uses. Historical data unravels that chia was used along with corn, bean, and amaranth by ancient Mesoamerican cultures—Aztecs and Mayas—in the preparation of folk medicines and food.

Aztecs commonly roasted the seeds and ground them into flour, and warriors and messengers consumed it heavily for nourishment on long journeys. That means chia was regarded as an energy booster  for these tribes.

  Spanish conquerors banned its cultivation and substituted it with foreign grains, such as wheat and barley.Until the late 20th century the plant was largely overlooked as a food crop.

 However chia did gain some popularity in the United States in the 1980s as part of the terra-cotta novelties known as “chia pets.”

 Chia Pets are American styled terracotta figurines[turtle, pig, puppy, kitten, frog, and hippopotamus. Cartoon characters] used to sprout chia, where the chia sprouts grow within a couple of weeks to resemble the animal's fur or hair. Moistened chia seeds (Salvia hispanica) are applied to a grooved terracotta figurine. The Chia Pet is marketed by Joe Pedott and produced by San Francisco, California-based company Joseph Enterprises.

Agricultural  engineer Wayne Coates began promoting the plant in the early 1990s. Chia seeds were used as an alternative crop and a health food since then recognizing the health benefits it provides.

Nutritional facts

Chia seeds are good source of:

·       Polyunsaturated fat, as omega-3 fatty acids

·       Fiber

·       Protein

·       Calcium

·       Phosphorus

·       Zinc

Health benefits

·       Omega 3 fatty acids help to improve cardiovascular health

     Omega-3 fatty acids help in lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation. The fiber in chia seeds is mainly soluble fiber and mucilage.

·       Reduces bad LDL cholesterol, type 2 diabetes and obesity 

The fibers  of chia seeds may help to lower LDL[ low density lipoproteins] cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness or satiety. Therefore it helps in weight loss also. Dietary fibre contents of chia is 23% to 41%. High amount of fiber decreases the risk of coronary heart disease, risk for diabetes type 2, and several types of cancer

·       Chia seeds improve cognition and memory 

Chia  seeds are one of the most-concentrated sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid which is important for brain function and improved cognition and memory.

Αlpha-linolenic acid plays a significant role in the formation of some vital biochemical compounds such as leukotrienes and thromboxanes, which are connected to numerous physiological functions in the human body.

·       Strengthens bones 

Vitamins (mostly B complex) and minerals calcium, phosphorus, and potassium improve cardiovascular health and strengthen bones.

·       Chia seeds are useful for gluten sensitive people

              Chia seeds are appropriate for eating in coeliac patients as they are devoid of gluten.

·       Excellent source of antioxidants

Chia seeds are  a great  source of antioxidants, such as chlorogenic and caffeic acids, quercetin and kaempferol.[3]

The flavonoids quercetin, chlorogenic acid, and caffeic acid are proven to have anti-cancerogenic, anti-hypertensive, and neuroprotective effects [5].

Polyphenolic compounds are the major factors that contribute to the antioxidant activity of chia seeds. It is well known that they have the ability to scavenge free radicals, to chelate ions, and to donate hydrogens [7]. Antioxidant compounds reduce the risk of chronic diseases (cancer and heart attack) and they offer protection against some disorders such as diabetes, Alzheimer’s, and Parkinson’s disease.

·       Source of  amino acids

The protein content of chia seeds is around 17%.The U.S. Department of Agriculture has found out  that chia seeds contain some exogenous amino acids (arginine, leucine, phenylalanine, valine, and lysine) and some endogenous amino acids (glutamic and aspartic acid, alanine, serine, and glycine).

Some of these amino acids are essential amino acids  –leucine, lysine – which have vital roles in human body.

Glycine is precursor for the production of a variety of important metabolites in human body such as glutathione, porphyrins, purines, haem, and creatine.

Glycine acts as neurotransmitter in central nervous system and it has  antioxidant and anti-inflammatory roles. Oral supplementation of glycine can be very effective in protecting the alcohol-induced hepatotoxicity [9].

Glycine also have role in reducing cardiovascular disease, various inflammatory diseases, cancers, diabetes, and obesity and further studies are needed in this area.

The nutritional value of butter can be increased by mixing it with chia oil in a proportion from 6.5% to 25%, when the concentration of ω-3 fatty acid in chia fortified butter increases from 4.17% to 16.74% [6 ] 

How can we include chia seeds into diet?

  Chia salad

Add  chia to smoothies and soups to improve their nutrient value. 

Chia Pudding, yogurts are yummy and nutritious snacks.

 The seeds can be mixed with water, juice, or milk to form a thick beverage or pudding.

 Chia seeds can be added or mixed into biscuits, pasta, cereals, snacks, and cakes as supplements.

Chia Sprouts to garnish salads and sandwiches.

Sprinkle a few teaspoonful chia seeds into breakfast cereal (hot or cold) , soups, or stews.

Stir chia into salad dressings, sauces, marinades, or cake/muffin/bread batter.

Reference

1.    https://www.britannica.com/plant/chia

2.    https://pubmed.ncbi.nlm.nih.gov/28646829/

3.    https://pubmed.ncbi.nlm.nih.gov/31086922/

4.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964/

5.    Das A. Advances in Chia Seed Research. Adv. Biotechnol. Microbiol. 2018;5:5–7. doi: 10.19080/AIBM.2017.05.555662. [CrossRef] [Google Scholar]

6.    https://pubmed.ncbi.nlm.nih.gov/27413203/

7.    https://pubmed.ncbi.nlm.nih.gov/27413203/

8.    https://en.wikipedia.org/wiki/Chia_Pet

9.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/#:~:text=Glycine%20is%20precursor%20for%20a,in%20peripheral%20and%20nervous%20tissues.