Chia Seeds: Tiny and Satiating Micronutrient Add-Ons

Why Are Chia Seeds Popular in Vegan Diets?

The tiny black or white varieties of chia seeds (in Spanish, meaning oily or oil seed) are from the Salvia hispanica plant. These seeds are rich in fiber content and especially in omega-3 fatty acids. Whether consuming them in dry seed form or as soaked forms, they yield great systemic health benefits on the whole. These tiny seeds are a good vegan source of plant-based compounds linked by current research in nutrition to a plethora of good benefits aiding in the control or management of diabetes and cardiovascular diseases that are leading global conditions.

What Are the Nutritional Contents of Chia Seeds?

The following nutrition information is enlisted and provided by the United States Department of Agriculture (USDA) as applicable for 5.92 ounces of dry chia seeds:

• Carbohydrates: 1.71 ounces.

• Fiber: 1.61 ounces.

• Sugars: 0.0917 ounces.

• Protein: 0.09 ounces.

• Calories: 897 kilocalories.

• Fat: 2.497 ounces.

• Sodium: 0.0017 ounces.

One ounce of dried chia seed supplies us with as much as 0.423 ounces of carbohydrates, of which nearly 0.352 ounces are fully loaded with fiber. Nearly 0.165 ounces grams of protein is derived per ounce of chia seed consumption. Unlike most plant-based foods or plant-based or herbal products, chia seeds usually contain all nine types of amino acids, making them the perfect and complete plant-based source of protein. Also, being a rich source of vital micronutrients and minerals, a one ounce or single serving of chia seeds in the daily diet can provide nearly 0.0063 ounces of calcium (about 13 % of the daily value (DV) of calcium recommended) and around 0.077 ounces of iron (about 12 % of the daily value). Chia seeds are also excellent sources of magnesium and zinc.

How to Store and Consume Chia Seeds?

Chia seeds commercially available in grocery stores are usually safer for human consumption than those grown in the kitchen garden or backyard because pollen-related allergies would be possible. Chia seeds are available mainly in two varieties: the black and white seed forms. Dried chia seeds would potentially last up to four to five years when stored in a cool, dry storage area. However, when these chia seeds are soaked in liquid to make chia gel, the hydrated seeds can be kept or preserved in the refrigerator for up to a week. Always be mindful of the expiration dates and study the product label that lists it on the chia seed products purchased commercially.

The culinary use of chia seeds is extremely simple because they are more of an add-on to any salads or liquids or for adding a crunchy consistency to stir-fried vegetables or savory dishes. They can be dry tossed even into yogurt or onto salads that give a crunchy twist to the meal. As elaborated earlier, Chia seeds can be soaked or hydrated in liquid form to be made as a gel. These seeds can also be blended alongside water, juice, non-dairy milk, or other liquids. Chia seeds are recently also being used in smoothies. They are great breakfast add-ons, especially in egg preparations, oatmeals, or breakfast salads.

What Are the Health Benefits of Chia Seeds?

There are multiple health benefits of Chia seeds:

1. Kaempferol Content: These seeds contain flavonol, a specific type called kaempferol. Clinical research shows that foods with kaempferol content would be potentially anticarcinogenic. Hence chia seeds also would demonstrate anticancer potential. This is by the ability to affect cellular mechanisms that stop premature cell aging and programmed cell death or apoptosis.

2. Laxative Effect: Chia seeds would be specifically recommended by some dieticians or nutritionists to help soften stool. Because they can add bulk, the stool would soften and would be faster to pass. Hence it would be a useful remedy in constipation prevention.

3. Immunity: Chia seeds being excellent sources of omega-3 fatty acids provide a range of boosting human immune system benefits like the functioning of various types of T-cells and B-cells that are essential parts of humoral and cell-mediated immunity in our body.

4. Cardioprotective: Chia seeds are known to reduce triglyceride and blood pressure levels usually in healthy subjects, which means it would be good to consume by healthy individuals on a regular basis for preventing blood pressure 60 % of the fat content in chia seeds is derived from the highly useful omega-3 fatty acids (types known as linolenic and alpha-linolenic acid). Research shows that it is due to regular or increased consumption of omega-3 fatty acids, patients suffering from these health issues can be benefited greatly. For example, chia seeds can improve cardiovascular health by lowering cholesterol levels, regulating heart rhythms, and regulating blood pressure. Similarly, by decreasing inflammation and preventing blood clots, it improves overall immunity and circulatory mechanisms.

5. Diabetic Care: Chia seeds have also now been recommended by dieticians and nutritionists because they are loaded with high fiber and omega-3 fatty acids that would be beneficial in boosting long-term immunity in diabetics.

Is Chia Allergy Possible?

Chia seed allergies are uncommon, and even if they are rarely reported, it will only be when the individual has a sensitization to plant-based allergens specifically or from some plant families. For example, anaphylaxis is caused in some individuals by menthol found in certain toothpaste, while some report food allergies after ingesting oregano or thyme products. Individuals sensitive to these products may also be sensitive to chia seeds. Rarely contact dermatitis from similar plant-based extracts used in cosmetics has also been reported. If an individual notices specific symptoms like an allergy, then they need to report it to their health care provider or an allergist to check if such sensitivity exists.

Conclusion:

Chia seeds are a healthy and wholesome addition to meals or snacks that help satisfy individuals' satiety. They contain no sugar, high fiber content, and are rich in omega-3 fatty acids, making them an excellent choice for prediabetic or diabetic individuals. Chia seeds promote immunity and provide cardioprotective benefits.