Nutrition II - Superfoods - Chia Seeds Flashcards
Chia seeds:
Description
A.K.A. Salvia Hispanic
Chia is an annual plant native to the region spanning western Mexico to northern Guatemala. Chia is now cultivated in other areas. The two varieties produce different seed colours (black-and-white) with marginal differences in nutrient quality
Chia seeds:
Energetics
Cooling, moistening
Chia seeds:
Composition
- One of highest main plant sources of omega-3 fatty acids (alpha linoleic acid)
- Fibre
- Calcium, phosphorus, potassium, zinc, copper, magnesium, Iron, manganese
- High quality protein
- A range of antioxidant plant compounds
- Rich in mucilage – swells to about 10 times their size when added to liquid
Chia seeds:
Benefits and clinical applications
- Antioxidant
- Anti-inflammatory
- Blood sugar regulation
- Digestive support
- Cardiovascular health
Chia seeds:
Antioxidants and anti-inflammatory
- The rich antioxidant profile includes tocopherols and phenolic compounds that reduce oxidative stress.
- The high omega-3 content can lower inflammation
Chia seeds:
Blood sugar regulation
Decreases post-prandial glycaemia and prolongs satiety, which is attributed primarily to the fibre content
Chia seeds:
Digestive support
High in soluble and insoluble fibre; they increase stool bulk and can be useful in cases of constipation. The mucilage content also soothes the GI mucosa
Chia seeds:
Cardiovascular health
Reduces LDL and lipid peroxidation
Chia seeds:
Practical uses
- The seeds are bland so can be added to many foods to improve nutritional quality without affecting flavour
- Soaked in water, juice, plant based ‘milks’ to make ‘chia puddings’ / breakfast bowls (also as a good vegan alternative to egg); sprinkle on cereal, yoghurt, vegetables; used to thicken sauces
- Suggested intake: 15-30g per day (1-2 tsp)
- Caution: Foods high in mucilage may decrease adsorption of meditations. Take two hours apart
