Fun Nutritional, Health Benefits and Tips
- Rich in fatty acids, amino acid, fibre, niacin and phosphorus. Regarded as complete protein food.
- Unique properties- alpha-linoleic acid (ALA) , mucilage and niacin.
- Assist in promoting weight loss, hydration for athletics, improving digestive health & brain function, treating anaemia, regulating blood sugar level, boosting energy and enhancing athlete performance, mood enhancer, supporting bone & oral heath, synthesizing protein for cell & tissue growth and repair, maintaining heart health and reducing the aging process.
- Reduce the risk of cardiovascular diseases, type 2 diabetes and cancer.
- Taking 1 to 2 tablespoon of chia seed daily help to reduce insulin resistance and decrease sudden spikes of sugar in blood.
- Always soak chia seed in filtered water overnight before consuming them.
Brief history
Chia seed (Salvia hispanica L.) is one of the world’s oldest sources of nutritional food eaten by the ancient Aztecs and Mayans as early as 3500 B.C. It was a cash crop in the centre of Mexico between 1500 and 900 B.C and was harvested in the Valley of Mexico between 2600 and 2000 B.C. Chia seed was one of the main components of the Aztec diet, which is why this tiny little oblong-shaped oil-seed was termed as the “Indian Running Food (high energy endurance and strength food) by the Aztec warriors. In the early 1990s, chia seed’s popularity was revived when a group of American and South American scientists, nutritionists and agriculturists began collaborating in commercial production of chia seed in Argentina. Currently chia seeds are grown in Argentina, Mexico, Peru, Bolivia and Australia.
Introduction
The naturally gluten-free chia seed as a single wholesome source is high in protein & omega-3 fatty acids (Alpha-Linolenic acid), rich in important amino acids, antioxidants, flavonoids, minerals, vitamins and dietary fiber in right proportions. The almost like tiny vitamins provide numerous health benefits such as energy, endurance & strength booster, improve blood sugar levels, support intestinal regularity and induces weight loss.
Chia seed are loaded with over 60% essential fatty acid, which help skin, nails and hair to grow healthy and strong. These essential fatty acid assist the body to absorb more nutrients by emulsifying and absorbing the fat soluble vitamins (A,D,E and K). Chia seed’s fatty acid ratio of omega 3 to omega 6 poly unsaturated fats is 1:4, which is the recommended ratio.
The chia seeds contain over 20% protein, all 9 essential amino acid and is the richest known plant source of omega-3. It is no wonder that chia seed is one of the superfood choice for athletes, bodybuilders and vegan. Chia seed gel like when ingested before workout, allow the sufficient hydration in the long distant runners and is especially useful in the competitions.
Main - Alpha-Linolenic acid (ALA), Mucilage, Niacin
Alpha-Linolenic acid (ALA) have anti-inflammatory properties, which are known to prevent cancer, reduce the risk of cardiovascular disease and reduce cortisol level. Not only optimal intake of omega-3 and 6 are vital for normal development and maturation of nervous system in the infants and young children, it also increase the brain function since our brain are built from the same fats. According to the study published in the 2005 Nutrition Research Journal, the chia seeds have the highest source of ALA and have been shown to dramatically decrease serum cholesterol LDL, triglyceride but increase HDL. Nutrition Science Research Institute reported that 40 gram of chia seed/day lead to both the significantly reduced systolic blood pressure (SBP) and C-reactive protein. The study done by Canadian researcher, published in 2007 Diabetes Journal Care, concluded that the long term consumption of chia seed attenuated ‘major’ cardiovascular risk factors (SBP) in Type 2 diabetes in 20 patients.
Chia seed is made up of both soluble and insoluble fibre. The outer coat of chia seed is made of water soluble mucilage, a non-starch polysaccharide that expand many times bigger to form the gel-like substance. Mucilage assist in smooth digestion and bowel development by acting as prebiotic and feed the good bacteria in the digestive system. This has been shown to reduce cholesterol. The insoluble fibre clean intestinal tract. Niacin (B-complex vitamin) in chia seed is nearly twice more the amount in sesame seed. Niacin helps to reduce LDL cholesterol in blood and enhance GABA production in the brain to reduce anxiety and neurosis. Perhaps the interesting part is that chia seeds contain zero cholesterol.
Chia seed is one of the low glycaemic index food and is ideal substitute for the rice & other cereal grains, which may benefit in individuals with diabetes because it is effective in regulating the daily blood glucose levels. The 2009 study published by British Journal of Nutrition, showed that chia seed normalize insulin resistance in diabetic rats while reducing the fat and cholesterol in their blood. When the gel-like chia seed are ingested, this slow down the breakdown of carbohydrate and allow digestive system to process sugar in more gradual and stable manner. This eliminate the peaks and valley in blood sugar graph, which is the reason why you have more consistent energy level and reduced cravings. The chia seed’s flavonoid include quercetin and kaempferol, which can benefit the health. The 2007 study published by Biochemical Pharmacology indicated that quercetin & kaempferol have possible preventative effect against post-menopausal bone loss.
Tips on choosing and storing
Always buy organic and chemical-free whole seeds (not ground chia) . If you are frequent chia seed consumer, it is advisable to buy in large quantities to save money in long run. Chia seed can be stored for about 2-4 years in the dry environment. Their natural antioxidant prevent deterioration of their important essential oil.
Tips on smoothie preparations
Always add soaked chia seed as the last ingredient. Spin at medium power to minimize the potential shredding of long chain polysaccharide and fatty acids.
Allergy concerns
The good news for chia seed fans are that chia seeds have no known intolerance or allergic reactions in human as according to U.K Committee for Novel Food and Processes.
Chia seed's future and expectations
Chia seeds have very promising future for the human diet according to the 2012 study by Journal of Biomedicine and Biotechnology.
Cautions
Chia seed lovers need to be aware that there are potential danger of consuming dry chia seed before gulping down the water. This may lead to esophageal blockage since chia seed expand many times larger, possible up to 25 times their weight in water. Those with history of dysphagia or esophageal restriction need to take note of this potential danger. Dried chia seeds like to get stuck in between your teeth. Chia seed is fun to incorporate in your diet because there are limitless and endless ways such as soaking in water & tea, sprinkling over salad & cereals and blending into bread, pancake and smoothies.
Fun and easy weight management recipes - Chia-Lemon
Blend 1 lemon (de-skinned) together with filtered water and ice in the blender OR alternatively use juice of 1 lemon to mix with filtered water ( you will be discarding the valuable nutrients especially fibre from the pulp). Pour the content into the recycled glass container. Add maple syrup into it to achieve your desired taste. Add 1.5 tablespoon of dried organic chia seed in it. Tighten the glass container and shake vigorously Put in fridge and let the dried chia seed expand over 30mins to 1 hour. Place the mint leaves on top of the chia-lemon. After that it is ready to drink and enjoy the Mexican lemonade, which is popular in modern-day Mexico.
1.5 tablespoon of dried organic chia seed
1 chilled lemon (deskinned) or juice of 1 lemon
1-2 tablespoon of maple syrup (Grade B)
1-2 of mint leaves
1/2-3/4 cup of filtered water
2-4 ice.
Fun and easy muscle builder recipes - Chia-Watermelon(red)
Blend watermelon with 1/2 cup of ice. Pour the content into hydro flask insulated stainless steel water bottle (able to keep the contents cold about 12-18 hours). Add the ingredients (chia seed, spirulina ect). Shake vigourously and let it rest for about 30 minutes. Remember to prepare it before going to gym so that you are ready to consume superfood post-workout recovery.
2 cups of chilled red watermelons
4 tablespoon of dried chia seed (~12 gram of protein)
1 teaspoon of spirulina (~32 mg of GLA)
1 scoop of plant-based vanilla protein (~20 gram of protein )
Sprinkle organic sea salt (electrolytes)
1/2 cup of ice.
For more information and references
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
http://iabpi.com/files/Chia%20%28Salvia%20hispanica%29%20Natural%20Standard%20Monograph.pdf
Chia seed (Salvia hispanica L.) is one of the world’s oldest sources of nutritional food eaten by the ancient Aztecs and Mayans as early as 3500 B.C. It was a cash crop in the centre of Mexico between 1500 and 900 B.C and was harvested in the Valley of Mexico between 2600 and 2000 B.C. Chia seed was one of the main components of the Aztec diet, which is why this tiny little oblong-shaped oil-seed was termed as the “Indian Running Food (high energy endurance and strength food) by the Aztec warriors. In the early 1990s, chia seed’s popularity was revived when a group of American and South American scientists, nutritionists and agriculturists began collaborating in commercial production of chia seed in Argentina. Currently chia seeds are grown in Argentina, Mexico, Peru, Bolivia and Australia.
Introduction
The naturally gluten-free chia seed as a single wholesome source is high in protein & omega-3 fatty acids (Alpha-Linolenic acid), rich in important amino acids, antioxidants, flavonoids, minerals, vitamins and dietary fiber in right proportions. The almost like tiny vitamins provide numerous health benefits such as energy, endurance & strength booster, improve blood sugar levels, support intestinal regularity and induces weight loss.
Chia seed are loaded with over 60% essential fatty acid, which help skin, nails and hair to grow healthy and strong. These essential fatty acid assist the body to absorb more nutrients by emulsifying and absorbing the fat soluble vitamins (A,D,E and K). Chia seed’s fatty acid ratio of omega 3 to omega 6 poly unsaturated fats is 1:4, which is the recommended ratio.
The chia seeds contain over 20% protein, all 9 essential amino acid and is the richest known plant source of omega-3. It is no wonder that chia seed is one of the superfood choice for athletes, bodybuilders and vegan. Chia seed gel like when ingested before workout, allow the sufficient hydration in the long distant runners and is especially useful in the competitions.
Main - Alpha-Linolenic acid (ALA), Mucilage, Niacin
Alpha-Linolenic acid (ALA) have anti-inflammatory properties, which are known to prevent cancer, reduce the risk of cardiovascular disease and reduce cortisol level. Not only optimal intake of omega-3 and 6 are vital for normal development and maturation of nervous system in the infants and young children, it also increase the brain function since our brain are built from the same fats. According to the study published in the 2005 Nutrition Research Journal, the chia seeds have the highest source of ALA and have been shown to dramatically decrease serum cholesterol LDL, triglyceride but increase HDL. Nutrition Science Research Institute reported that 40 gram of chia seed/day lead to both the significantly reduced systolic blood pressure (SBP) and C-reactive protein. The study done by Canadian researcher, published in 2007 Diabetes Journal Care, concluded that the long term consumption of chia seed attenuated ‘major’ cardiovascular risk factors (SBP) in Type 2 diabetes in 20 patients.
Chia seed is made up of both soluble and insoluble fibre. The outer coat of chia seed is made of water soluble mucilage, a non-starch polysaccharide that expand many times bigger to form the gel-like substance. Mucilage assist in smooth digestion and bowel development by acting as prebiotic and feed the good bacteria in the digestive system. This has been shown to reduce cholesterol. The insoluble fibre clean intestinal tract. Niacin (B-complex vitamin) in chia seed is nearly twice more the amount in sesame seed. Niacin helps to reduce LDL cholesterol in blood and enhance GABA production in the brain to reduce anxiety and neurosis. Perhaps the interesting part is that chia seeds contain zero cholesterol.
Chia seed is one of the low glycaemic index food and is ideal substitute for the rice & other cereal grains, which may benefit in individuals with diabetes because it is effective in regulating the daily blood glucose levels. The 2009 study published by British Journal of Nutrition, showed that chia seed normalize insulin resistance in diabetic rats while reducing the fat and cholesterol in their blood. When the gel-like chia seed are ingested, this slow down the breakdown of carbohydrate and allow digestive system to process sugar in more gradual and stable manner. This eliminate the peaks and valley in blood sugar graph, which is the reason why you have more consistent energy level and reduced cravings. The chia seed’s flavonoid include quercetin and kaempferol, which can benefit the health. The 2007 study published by Biochemical Pharmacology indicated that quercetin & kaempferol have possible preventative effect against post-menopausal bone loss.
Tips on choosing and storing
Always buy organic and chemical-free whole seeds (not ground chia) . If you are frequent chia seed consumer, it is advisable to buy in large quantities to save money in long run. Chia seed can be stored for about 2-4 years in the dry environment. Their natural antioxidant prevent deterioration of their important essential oil.
Tips on smoothie preparations
Always add soaked chia seed as the last ingredient. Spin at medium power to minimize the potential shredding of long chain polysaccharide and fatty acids.
Allergy concerns
The good news for chia seed fans are that chia seeds have no known intolerance or allergic reactions in human as according to U.K Committee for Novel Food and Processes.
Chia seed's future and expectations
Chia seeds have very promising future for the human diet according to the 2012 study by Journal of Biomedicine and Biotechnology.
Cautions
Chia seed lovers need to be aware that there are potential danger of consuming dry chia seed before gulping down the water. This may lead to esophageal blockage since chia seed expand many times larger, possible up to 25 times their weight in water. Those with history of dysphagia or esophageal restriction need to take note of this potential danger. Dried chia seeds like to get stuck in between your teeth. Chia seed is fun to incorporate in your diet because there are limitless and endless ways such as soaking in water & tea, sprinkling over salad & cereals and blending into bread, pancake and smoothies.
Fun and easy weight management recipes - Chia-Lemon
Blend 1 lemon (de-skinned) together with filtered water and ice in the blender OR alternatively use juice of 1 lemon to mix with filtered water ( you will be discarding the valuable nutrients especially fibre from the pulp). Pour the content into the recycled glass container. Add maple syrup into it to achieve your desired taste. Add 1.5 tablespoon of dried organic chia seed in it. Tighten the glass container and shake vigorously Put in fridge and let the dried chia seed expand over 30mins to 1 hour. Place the mint leaves on top of the chia-lemon. After that it is ready to drink and enjoy the Mexican lemonade, which is popular in modern-day Mexico.
1.5 tablespoon of dried organic chia seed
1 chilled lemon (deskinned) or juice of 1 lemon
1-2 tablespoon of maple syrup (Grade B)
1-2 of mint leaves
1/2-3/4 cup of filtered water
2-4 ice.
Fun and easy muscle builder recipes - Chia-Watermelon(red)
Blend watermelon with 1/2 cup of ice. Pour the content into hydro flask insulated stainless steel water bottle (able to keep the contents cold about 12-18 hours). Add the ingredients (chia seed, spirulina ect). Shake vigourously and let it rest for about 30 minutes. Remember to prepare it before going to gym so that you are ready to consume superfood post-workout recovery.
2 cups of chilled red watermelons
4 tablespoon of dried chia seed (~12 gram of protein)
1 teaspoon of spirulina (~32 mg of GLA)
1 scoop of plant-based vanilla protein (~20 gram of protein )
Sprinkle organic sea salt (electrolytes)
1/2 cup of ice.
For more information and references
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
http://iabpi.com/files/Chia%20%28Salvia%20hispanica%29%20Natural%20Standard%20Monograph.pdf
