Benefits and other particulars of Chia

As was mentioned in an earlier post Chia is a plant of Mexican origin and was used by the indigenous Mexicans as their staple food. In fact, “Chia” is the ancient Mayan word for “strength“. Now in our more recent times it has now has been discovered to have a lot of Omega 3, which has revitalised its use as an effective way to combat cholesterol as it’s mostly renown benefit.

In that respect it should be noted that Chia is a complete source of protein, providing all the essential amino acids that is, those that are not produced by our body (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine).
Compared with other seeds and grains, the Chia seed provides the highest source of protein; between 19-23% of its weight is protein and when when it is mixed with water it produces a gel which has amazing characteristics. Then additionally the Chia overflows even in quantity of fibres, two spoons of Chia contain 8,6 g of them that is to say that portion already has 34% of the fibre we need every day.

How we have to consume

Because of their relatively bland flavor, Chia seeds can be added to pretty much everything. They can be soaked in liquid and added to porridge, made into pudding, used in baked goods, smoothies or simply sprinkled on top of salads or yogurt. Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as an egg replacement in recipes. Soaking Chia seeds before eating is optimal, but not necessary

• The seeds soaked in water release the mucilage, producing a gelatinous liquid.
• The seeds can also be dried and ground to prepare a fine flour with an intense flavor, called Pinole, which is consumed mainly as sweet.
• Tender shoots are eaten as raw or cooked vegetables and can be used in salads.
• One should try take 25 grams of these substances daily. That is about 4-5 tablespoons or 2-2 1/2 table spoons depending on how generous ones scoop is.. ;-).

Properties of the Chia

• Chia seed contains many Properties such as: proteins, calcium, boron, potassium, antioxidants, iron, omega 3 and vitamins such as magnesium, manganese, copper, niacin, zinc between others. So in comparison with other foods it has;
  • 2 times more protein than any other seed.
  • 5 times more calcium than whole milk.
  • 2 times the amount of potassium in Bananas.
  • 3 times more antioxidants than blueberries.
  • 3 times more iron than Spinach and
  • 7 times more Omega 3 than salmon fish.
• Chia contains 3 to 10 times more oil than other grains . The unsaturated fatty acids in Chia are essential for the body, to emulsify and absorb fat-soluble vitamins like T, D, and Y K
• Chia is also rich in unsaturated fatty acids (linoleie). It is good for breathing vital organs, helps regulate the coagulation of blood, skin cells, membranes, mucous membranes and nerves. It contains long-chain triglycerides (LCT) in the correct proportion for reduction of cholesterol attached to the arteries.
• It also tends to improve slow digestion and keeps up the levels sugar the blood (Chia gel), which may be useful in the prevention and control of diabetes.
• It facilitates the growth and regeneration of tissues during pregnancy and lactation, helps to regenerate muscles for athletes and bodybuilders.
• It is a good supplier of calcium and also contains Boron, which acts as a catalyst for the body, absorbing and using the calcium available.
• Good source of iron: the mineral, present Chia, it’s very well absorbed in this food.

Other Truths about Chia

• It is the richest natural source of omega-3 fatty acids
• Does not have or produces fishy smell
• It is a product without cholesterol
• Antioxidants / stabilizers are unnecessary.
• It does not have toxic or anti-nutritional factors.
• The content of saturated fatty acids is very low.
• It is a sustainable and ecological product.
• It is stored for years without suffering deterioration.
• Ideal to enrich a large quantity of products.
• Improve lung function and reduce the asthma.
• They are purported to reduce the growth of cancer cells.

Known Benefits:

• Anti-inflammatory action through the Omega 3 (Linolenic acid).
• Strong antioxidant action.
• High in fibre.
• The common outcome after meals we tend to feel tired and without energy. Chia regulates sugar levels thus slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.
• This may help in control of diabetes by improving resistance to insulin hormone.
• It slows digestion thus prolonging the sensation of satiety.
• Supporting in reducing the risk of cardiovascular diseases, diabetes and dyslipidemia.
• Fight against constipation.
• Controls blood pressure.
• Strengthens memory, reduces anxiety and depression.
• Improves resistance.
• Rich in essential amino acids, it is considered a powerful ally in vegetarian diets.
• It provides energy, increases strength and endurance: for its high protein content and the combination of vitamins and minerals help us to be constant in our daily activities.
• It was used as the food of athletes and soldiers, besides assisting in muscle recovery in post-training.
• Weight loss: the seeds and their unique gelling action maintain the feeling of satiety for hours.
• Intestinal regularity: the soluble fibre and the gel coating of the seed keep the colon hydrated and ensure the easy movement of the food.

Nutritional Composition

Calories	486
Water	6 %
Protein	16.5 g
Carbs	42.1 g
Sugar	~
Fiber	34.4 g
Fat	30.7 g
Saturated	3.33 g
Monounsaturated	2.31 g
Polyunsaturated	23.67 g
Omega-3	17.83 g
Omega-6	5.84 g
Trans fat	0.14

• It also does not contain gluten, so it is suitable for Coeliacs.
• No toxic components (so far) are known in it.

The above are my compilation of notes gathered from a number of sources. So the credit goes to the below among others:

https://www.tandfonline.com/doi/abs/10.1080/87559129.2013.818014

https://en.wikipedia.org