Health Benefits of Chia seeds

Approximately 5500 years ago, chia seeds had enlisted as a food ingredient for human use. Mexico and Guatemala is the origin of chia seeds. The term chia comes from the Spanish word ‘chian’ the literal meaning is oily. This oil seed is very nutritious due to the presence of omega-3 fatty acids, high-quality protein, a rich source of dietary fiber, vitamin and minerals.

Aztecs and Mayas used chia seeds for folk medicinal purposes. They also used this seed as food and preparation of canvases. Dietary pattern of pre-Columbian civilization considered chia seeds as an integral part of their dietary practice made that dietary pattern was more superior than current dietary practice. Apart from dietary practice, these food ingredients had many traditional uses in the historic age. Chia seeds were used as both therapeutic and cosmetic purposes.

The botanical name of this plant is known as Salvia hispanica, which belongs to 0the Lamiaceae family. The chia seeds production is high in favorable agronomic conditions, which can raise to 2500 kg/acre.

Phytochemicals present in Chia seeds

The different phenolic compounds present in chia seeds are caffeic acid, chlorogenic acid, and quercetin. Some other important phenolic components are myricetin and kaempferol. These phytochemicals have strong antioxidant property. Herbal researchers also found that chia seeds contain a sufficient amount of phenolic glycoside k and glycoside Q.

What is the Mode of action of chia seeds followed to prevent and cure diseases?

Omega-3 fatty acids present in chia seeds controls calcium and sodium channel dysfunctions and prevent hypertension. chia seeds have heart rate regulatory function and also improve the parasympathetic tone. Chia seeds lower cholesterol level, inhibits blood coagulation and also has anti-stress property.

Consumption of chia seeds markedly increases serum ω-3 alpha-linolenic acid and eicosapentaenoic acid. Researchers expected that these changes due to chia seeds consumption may have modified the eicosanoid pathway, which leads to a reduction of vasoconstrictive prostaglandin production. This mechanisms of chia seeds help to lower blood pressure.

The high fiber content of chia seeds decreases the risk for several chronic life-threatening diseases like coronary heart disease, diabetes mellitus type 2, and several types of cancer.

The potent antioxidant and anti-inflammatory properties of chia seeds can control many diseases.

Different Forms of chia seeds

Chia seeds have three different varieties depending upon their color. White and black colored chia seeds have an only difference in their color, but no difference in nutritional composition. These are two matured varieties of chia seeds. Apart from these, brown-colored chia seeds are immature one. Matured chia seeds contain 23% more ω-3 alpha-linolenic acid than immature chia seeds.

White Chia seeds

Salba is a white chia seed brand. A research paper claimed that Salba chia seeds have approximately 20% higher nutritional profile than generic or regular Chia. However, other research papers mentioned that the black and white chia seeds nutritionally equivalent.

Black chia seeds

These are less expensive than the white variety. Some experts claimed black variety has slightly higher antioxidant property than white. However, no definite evidence support this.

Therefore, the consumer can buy either of chia seeds variety (black or white variety).

Pre-hydrated Chia seeds

In the market, Pre-hydrated Chia seeds variety is available for ready to use. This variety is usually added to preparations like drinks, puddings, and other foods. These chia seeds are already absorbed sufficient liquid in it.

Milled Chia seeds

Chia seeds can be eaten whole, as its outer covering is not too hard to create any difficulty indigestion. But milled or ground chia seeds also available in the market for those who preferred to add a powdered form of chia seeds in their recipes.

USES OF CHIA SEEDS

Dyslipidaemia 

Dyslipidaemia associated with increased triglycerides and LDL cholesterol is often a culprit of cardiac ill health. Chia seeds have triglycerides and LDL cholesterol-lowering effect and treat dyslipidemia.

Antihypertensive

 Chia seeds are considered as a good anti-hypertensive dietary regimen. The efficacy of chia seeds is evaluated through a small scale clinical trial. In this trial, 50 g per day of chia seeds had given to 12 healthy individuals to intake for 30 days. The blood pressure as evaluated after the treatment period. The result showed that diastolic pressure reduced from 66.1 to 61.5 mmHg along with a significant reduction of serum triglycerides levels without any side effect. Chia seeds also effective to reduce systolic blood pressure up to 6 mm Hg.

Anti-Obesity

Body fat is distributed as subcutaneous adipose tissue and visceral adipose tissue. Visceral adiposity or visceral obesity increases BMI by increasing abdominal fats build up. Obesity and increase abdominal fat accumulation lead to different metabolic disorders including insulin resistance, impaired glucose and lipid metabolism. Chia seeds reduce adiposity. Thus it not only prevents obesity but also prevents metabolic disorders. Chia seeds give a satiety effect and suppress the appetite.

Anti-Diabetic

Chia seeds are helpful to control blood sugar level in type 2 diabetic patients. This is used as health supplements. A small scale trial report demonstrated that 37g/day chia seed consumption helps to control blood glucose level in type 2 diabetic patients. Experts also reported that spike of blood glucose level after intake of food (postprandial glycemia) in healthy individuals. Chia seeds also control hunger, one of the major indication of type 2 diabetes. However, some research findings do not observe significant changes.

Reduce the Risk of Heart Disease

Antihypertensive, anti-obesity and treating dyslipidemic condition along with the anti-diabetic effect of chia seeds help to prevent these disease-associated heart problems. Chia seeds have a strong antioxidant property which maintains heart-healthy condition. Chia seeds consumption can prevent myocardial infarction and strokes by inhibiting platelets aggregation. Chia seeds are a rich source of alpha-linoenic acid. This bioactive nutrient can prevent mortalities occurs due to heart failures, as increasing intake of alpha-linoenic acid lowers the heart failure risk.

Chia seeds are not only reducing harmful triglycerides and LDL level but also increases heart-healthy HDL level.

Beneficial for Crohn’s Disease

Crohn’s disease sufferer has many dietary restrictions due to gluten sensitivity. Chia seeds are gluten-free and effective dietary regimen for gluten-sensitive people.

Skin Health

Oil extracted from chia seeds has skin benefits and may this reason it is traditionally used as cosmetic purposes. Topical preparation made up with chia seeds oil can treat xerotic pruritus, prurigo nodularis, and lichen simplex chronicus. This herbal ingredient also markedly reduce skin itching. Chia seed oil acts as a natural moisturizer and hold the moisture content subcutaneously and improve skin quality.

Pregnancy

Chia seeds are especially recommended during pregnancy as the omega 3 fatty acids content present in chia seeds helps to develop brain and retina in the fetus.

Miscellaneous Health Benefits

Apart from the above-mentioned health benefits, seeds also have anti-stress property. It boosts immunity. It has preventive action than epilepsy.

Safety and Precautionary Measures

Yet now, no evidence had found any side effect of ingestion of chia seeds, neither support any drug-food interaction. But some risk factors may associated, which include the higher quantity of alpha-linolenic acid increases plasma triglycerides level and patients with hypertriglyceridemia have worsened their condition. Excess intake of alpha-linolenic acid usually not recommended to individuals who have a higher risk of prostate cancer or consumption of chia seeds can worsen already exist with prostate cancer. The exact cause is not known yet.

Avoid intaking dry chia seeds, as it can obstruct the esophagus. Soak chia seeds insufficient water before ingestion. Chia seeds swelled up in contact with moisture. Insufficient swelling before ingestion increases the risk of obstruction of the esophagus during swallowing as it swells up internally.

The recommended dose of chia seeds is 50 grams or 0.42 cups of soaked chia seeds twice a day can fulfill the daily requirement of alpha-linolenic acid for adults.

References

• Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.)

• Chia: Superfood or superfad? The amaerican Oil Chemist’s Society

• Health Benefits of Chia — Learn About Its History, Nutrient Composition, and Current Research Regarding Its Health Benefits. 

• The Various Types of Chia

• The clinical importance of visceral adiposity: a critical review of methods for visceral adipose tissue analysis

• The Promising Future of Chia, Salvia hispanica L