Chia seeds were chosen because of their high content of omega-3 fatty acids, which, according to several studies, may help to reduce the risk of chronic diseases such as diabetes, cardiovascular disease, nervous system disease, and inflammatory diseases.
Chia seeds are becoming more popular as a gluten-free alternative, and the grain is available in whole seed, oil, and flour forms. In terms of macronutrient composition, chia seeds contain carbs (42.12 g/100 g), fat (30.74 g/100 g), dietary fibre (34.4 g/100 g), and protein (16.54 g/100 g).
These seeds are also high in phenolic compounds, which are known for their antioxidant properties, and have far more antioxidants than many other crops.
Fibre
Dietary fibre is made up of plant carbohydrate polymers, oligosaccharides, and polysaccharides including hemicellulose, pectin molecules, and cellulose, which can all be coupled with non-carbohydrate components and lignin. Chia seeds have 2.3 times the fibre of oats, 8.3 times the fibre of maize, and 9.8 times the fibre of rice per 100 grams. Two teaspoons (10 grams) of chia seeds provide more than a third of the daily fibre requirement. Fibre has a multitude of health benefits, including cholesterol reduction, insulin and glucose response modification, gastrointestinal transit improvement, and antioxidant activity.
Learn why dietary fibre is so crucial.
The ratio of soluble dietary to insoluble dietary fibre in chia seeds provides important information about their nutritional and physiological effects. Because chia seeds are largely made up of neutral sugars (NSSDF), which make up mucilage, the SDF in these seeds is responsible for a lot of the mucilaginous texture. The high NSSDF content of chia seeds contributes to their ability to lower cholesterol and delay food transit in the stomach, which can aid with blood sugar control after a meal.
Polyphenol compounds
Antioxidant molecules help to prevent chronic illnesses including cancer and cardiovascular disease. These molecules help protect against diseases such as diabetes, Alzheimer’s, and Parkinson’s. Caffeic and chlorogenic acids are the major antioxidants, and they are known to inhibit lipid peroxidation. These compounds are far more effective antioxidants than vitamins C and E.Omega-3 fatty acids
ω -3 fatty acids can help to prevent hypertension by blocking calcium and sodium channel dysfunctions, as well as improving heart rate variability and protecting against ventricular arrhythmia.
Previous research has indicated that when chia seeds are used as flour for baking, the baked product has a superior lipid profile due to the increased w-3 fatty acid content and improved w-6: w-3 ratio. W-3 acids can help lower cholesterol, regulate heart rhythms and blood pressure, prevent blood clots, and reduce systemic inflammation.
Protein
The protein content of chia seeds ranges from 15 to 24 per cent. Albumins, glutelin, and prolamin make up 17.3 per cent –18.6 per cent, 13.6 per cent, and 17.9 per cent of the protein composition of chia seeds, respectively. Globins include a lot of glutamic, aspartic, aromatic, and sulphur amino acids. These globulins contain important amino acids such as leucine, lysine, histidine, valine, isoleucine, methionine, threonine, phenylalanine, and tryptophan. Certain amino acids’ metabolic activity is also regulated by them. Glutamic acid has been related to the stimulation of the central nervous system and athletic endurance.
Chia oil is helpful for skin because the w-3 and w-6 fatty acids in it can prevent melanin hyperpigmentation. These fatty acids have been shown to decrease the expression of genes involved in melanogenesis, including those that code for critical melanogenic proteins. These phenolic molecules also have antioxidant properties, which aid in the prevention of cell damage caused by oxidants. Chia seeds have also been demonstrated to provide heart-health benefits. W-3 fatty acids, for example, have been demonstrated in previous research to improve heart health, with increased ALA absorption decreasing the risk of mortality from heart failure.
In another study, chia seeds were found to have various cardiovascular benefits, including a high supply of omega-3 fatty acids, more fibre and iron, and better calcium and magnesium profiles than milk. This study also demonstrated the ability of chia seeds to control blood glucose levels in diabetic individuals, prevent myocardial infarction and strokes by preventing platelet aggregation, and lower blood pressure.
Conclusion
In another study, chia seeds were found to have various cardiovascular benefits, including a high supply of omega-3 fatty acids, more fibre and iron, and better calcium and magnesium profiles than milk. This study also demonstrated the ability of chia seeds to control blood glucose levels in diabetic individuals, prevent myocardial infarction and strokes by preventing platelet aggregation, and lower blood pressure.
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