Chia Seed
History
Chia (Salvia Hispanica L.) is originated from Southern Mexico and Guatemala, and was cultivated by the Aztecs and Mayans in pre-Columbian days. Chia in a member of Mint family and has long history as human food starting from 2,600 B.C by ancient Mexicans. Chia means “strength” in the Mayans’ language,and was considered an energy-giving superfood because messengers could run all day with the help of these tiny seeds. Aztec warriors subsisted on chia seeds during long periods of war.
Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.
In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.
White and Black chia seed has no different in nutrition.
Benefits
High quality protein – 2x of any other seed or grain - 9 essential amino acids in good proportions
Higher omega-3 fatty acids - 8x more than salmon
Rich in antioxidants – 3x more than blueberries! Antioxidants help our body to fight infection, inflammation, and more importantly cancer. Antioxidants also help delay the ageing process. Because of chia’s high antioxidant content, the seeds stay stable and fresh much longer, whereas flax, for example, may turn rancid
Source of dietary fibre – the seeds clear out the digestive track, effective colon cleanser. It has more fibre than bran and helps rid your body of toxins which can cause water retention and weight gain
Contains essential minerals - It has more calciumthan milk; more potassium than bananas; more iron than spinach; boron, which enhances the absorption and utilization of calcium in the body; as well as magnesium, protein and phosphorus
Calcium – 15g of chia seeds = about 9% of recommended daily intake of this mineral
Magnanese – 15g of chia seeds = about 15% of recommended intake of this mineral
Phosphorus – used by body to synthesize protein for cell and tissue growth and repair
Protein – 15g of chia seed = 2.36g of protein. Nearly 10% of daily value
Magnanese – 15g of chia seeds = about 15% of recommended intake of this mineral
Phosphorus – used by body to synthesize protein for cell and tissue growth and repair
Protein – 15g of chia seed = 2.36g of protein. Nearly 10% of daily value
Excellent energy - sustaining food with its natural complex slow-releasing carbohydrates. Ideal for athletes. Muscle and tissue builder. Its hydrophilic quality (chia absorbs water) prolongs hydration in the body
Supports weight loss - Decreases food cravings with a slow releaseof carbohydrates (natural unrefined carbs), which means you will feel ‘full’ longer and you end up eating less in a day. Chia is a dieter’s dream food because when added to foods, it bulks them up, displacing
Feel Fuller faster - Calories and fat without diluting the flavour. Instead of being deprived of nutrition, your body still gets a bellyful complete set of nutrients and feel energized at the same time.
Nutrition fact
Serving size: 15g (approx 2 tablespoons)
Serving size: 15g (approx 2 tablespoons)
Per serving | Per 100g | |
Energy (Kcal.) | 77 (323kJ) | 513 (2155kJ) |
Protein | 3g | 20g |
Total Fat Saturated Fat Trans Fat Monounsaturated Fat Polyunsaturated Fat Omega 3 fatty acids Omega 6 fatty acids | 5g 0g 0g 4g 3g 1g | 33g 3g 0g 0g 26g 20g 7g |
Cholesterol | 0mg | 0mg |
Sodium | 0mg | 0mg |
Carbohydrates Dietary Fibre Sugars | 6g 5g 0g | 42g 35g 0g |
Calcium | 107mg | 713mg |
Iron | 2.4mg | 16mg |
Potassium | 105mg | 700mg |
Magnesium | 59mg | 393mg |
Consumption
Adult: 15 grams (2 tbsp.) of chia seeds daily.
Children (5 to 18 years): 1.4 to 4.3 grams of chia seeds daily. Ideally, 1 tablespoon for children below 10.
How?
Add 15g (2 tablespoon) of chia seeds into 1/2 cup of water in a tight container.
You will see chia seed started to become lumpy like gel.
With cold water, it will start forming after 15-20mins. With hot water, it will speed up the process. Further soaking will enhance the nutrient absorption. Chia seed can last to two weeks when it is in fridge. Even after you soak for a day, you still will feel the seed but the flesh is in jelly type.
With this Chia gel, you can add into your juice, hot drinks, smoothie, salad, cereal, or pudding to consume together. Chia gel at flavourless.
You can also add chia seed directly to your drink to let it form gel. With chia gel ready, you can consume without need to wait.
Drawbacks and AWARENESS
***For first time user, try with 1 teaspoon first and slowly continue to increase your consumption max up to 2 table spoon. This is to make sure if your body can take it or allergy to it. Check your stool too, if your body can process the Chia seed properly and you do not have bloated/rashes symptom, then only you start increase your consumption. It could be your body could not digest the high fiber content of chia seed at a time. Stop your consumption if you find yourself rashes, dizziness as if thinning your blood.
***Allergic reactions usually include watery eyes, diarrhea, and/or skin eruptions.
***Must drink more water
***For those on medication, please refrain from consuming chia together with your medicines. Consume chia 1-2 hours before/after taking your medicines.
***Chia seeds are not suitable for people who suffer from low blood pressure as Chia seeds will have blood-thinning effect. Must not taken 3-4 days before surgery as it may involve bleeding.
***There is no enough analysis if it is safe for pregnant or lactation woman.
***Chia seeds should consume in short phase and break periods as some cases have shown people getting addicted.
***Avoid chia seeds processed in China. They used different method that is not approved by FDA. Look for certified Chia seed reputable company.
Research
Chia improves diabetes. Slows the conversion process of carbohydrates into sugar, creating sustained energy for diabetics. Research done at St. Michael’s Hospital in Canada concluded chia seeds significantly reduce the risk of cardiovascular problems in people who have type 2 diabetes. Results included a significant reduction in systolic blood pressure while maintaining good blood sugar control.
Omega-3 fatty acids have been shown to aid in stabilizing of blood sugar levels by sensitizing insulin receptors.
Chia lowers ‘bad’ cholesterol. In another study done by The University of Arizona, cholesterol levels and other heart disease risk factors were significantly lowered in rats that were fed chia seeds for a period of thirty days. Omega-3 fatty acids have been shown in studies to raise one’s HDL level in the blood (the “good” cholesterol), and lower the levels of LDL (the “bad” cholesterol) and triglycerides.
How to see good or bad chia seed?
Good quality chia seed must be either black or white cream. If you see a lot brown color, it means lower nutrition content or immature seeds.
Chia vs flaxseed
The main difference between the two seeds is the content of the antioxidants in them. Flax seeds do not contain any antioxidants but Chia seeds have Caffeic acid, Chlorogenic acid and substances like Myricetin, Quercetin and Kaempferol which removes the free radicals from the blood and purifies it resulting in better blood circulation. Chia is also higher in Omega-3 fatty acids than flax. Chia is not as fragile as flax, will store longer and will not go rancid as easily due to its high antioxidant content. Chia seeds don’t need to be ground up before consuming, unlike flax which can be difficult to digest.
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