Chia Nutrition

Chia is an oil seed, and is different from comparable oil plants in its fat content: two-thirds of Chia oil is Omega-3 essential fatty acid (polyunsaturated) while only 10% are saturated fatty acid. In addition to Chia's high Omega-3 content, Chia has other components making it attractive for balanced nutrition: antioxidants, fiber, vitamins B1, B2, B3, plus minerals such as phosphorus, calcium, potassium, iron, zinc and copper. According to the FDA, Chia seed is considered a “dietary supplement” and its nutritional content complies with the strict regulations required by the organization to qualify as a “healthy food”.

Chia and Fiber

Fiber, the structural part of fruits, vegetables, seeds, and grains, cannot be destroyed or absorbed by our digestive system. Presently, health experts and professional institutions recommend a minimum intake of 20-30 grams of fiber per day. Chia provides 27.6 grams of fiber for every 100 grams of seed, which is equivalent to 100% of the RDA for adults.

Because of Chia's capacity to absorb large amounts of liquid, fiber can increase the volume of the stool mass passing through our digestive tract. As a result, the stool becomes softer and more voluminous, stimulating the intestinal transit. This reduces its the length of time in the digestive tract, which assists with regulating bowel movement and could help prevent constipation, diverticulitis and even colon cancer.

Additionally, fiber can dissolve gastrointestinal content, making is more difficult for some substances such as glucose and fats to be absorbed by intestinal walls. Because of this, taking fiber on a regular basis can help prevent a variety of ailments, such as cardiovascular disease and diabetes.

Chia and Protein

Chia seed has 19-23% protein content, which is more protein than traditional cereals such as wheat (13.7%), rice (6.5%), corn (9.4%), barley (12.5%) and oatmeal (16.9%). Research performed on Chia's digestibility and biological value has proven that Chia is an excellent protein source and suggests incorporating it into our daily diet.

The protein amino acids in Chia show higher lysine content than comparable oil seeds. There are no limitations in Chia's amino acid content, therefore, it can be can be included in the adult diet to improve protein balance when mixed with other grains.

Vitamins and MInerals in Chia

Chia is a rich source of Vitamin B, with a higher niacin content than corn, rice or even soy. Its thiamine and riboflavin content is similar corn and rice.

Chia is also a good source of calcium, magnesium, potassium, phosphorus, iron, copper and zinc. It has 13-354 times more calcium, 1.6–9 times more potassium, 2–12 times more phosphorus and per 100 grams than oatmeal, wheat, corn and rice. It has 6 times more calcium, 11 times more phosphorus and 4 times more potassium per 100 grams than milk.

Chia possesses an unusually high iron content. In comparison with other traditional iron-rich products, it has more iron per 100 grams than spinach, lentils and liver.

Chia and Antioxidants

Air pollutants, cigarette smoke, herbicides, pesticides and even some fats are examples of free radical-generating elements that we consume or inhale that cannot be eliminated by our body. They can cause damage to our cell walls, destroying or mutating them and ultimately creating an environment favorable for the development of serious health conditions. Antioxidants are a group of vegetal elements that can block the harmful effects of these so-called "free radicals." Most antioxidants are found in vegetal foods, a clear benefit of including fruit, grains, vegetables and cereals in the daily diet.

Caffeic acid and chlorogenic acid and are major antioxidants found in Chia along with miricetin, quercetin and kaempferol. Both of these compounds are primary and synergic antioxidants, which contribute to Chia’s strong antioxidant effect.

Various studies have demonstrated that quercetin is a powerful antioxidant, and can prevent the oxidation of fats, proteins and ADN, and that this property is more effective than in other flavonoid elements. Caffeic and chlorogenic acids can protect our body from harmful free radicals and inhibit fatty peroxidation. This is a much stronger property than that found in ferulic acid and in other antioxidants such as vitamin C (ascorbic acid) or vitamin E (alpha-tocopherol)

Epidemiologic studies show that the consumption of high-level antioxidants can help protect the body from cardiovascular disease, lung cancer and even stomach cancer. In particular, flavonoids such as quercetin have a direct and strong effect in reducing the risk of cardiovascular disease.

Disclaimer: All material provided in this website is provided for educational purposes only. For symptomatic conditions or illness diagnosis and/or treatment we recommend consulting with your physician or health practitioner. Prevention, the voice of true Health Care!