Chia seeds - rich plant source of omega-3 fatty acids

This is an automatically translated article.

Chia seeds are a popular food nowadays in food stores, because of their high nutritional value provided to users, especially this is a plant rich in omega-3 fatty acids. In this article, we will provide useful information for you to better understand the nutritional value of omega-3 fats found in chia seeds, as well as other nutrients found in chia seeds.

1. Where do chia seeds come from?

Chia seeds are derived from the Salvia hispanica plant of the Lamiaceae family, which is part of the same family of herbs used to enhance flavor in dishes such as mint from Central and South America. The shape of the chia seeds is small, black in color, and looks like a sesame or basil seed. Salvia hispanica was once a staple food crop in Mexico and Guatemala, and has been cultivated as a food source since 3500 BC. In addition, it was used in religious ceremonies for the Aztec gods. Up to the present time. Chia seeds are distributed and sold to many countries around the world and become a favorite food in many places, especially in developed countries because the people here are very fond of foods of natural origin. , does not contain harmful substances

2. Benefits of Chia Seeds

Chia seeds are spread by people and called by many names such as "superfoods" or functional foods,... however, these terms are completely not controlled by experts, but the purpose is Mainly used for advertising and business. The truth is that no food or medicine can replace a healthy diet based on a wide variety of nutritious, beneficial, long-lasting foods.
Although the size of chia seeds is quite small, it contains some important nutrients for the body such as fiber, omega-3 fatty acids, protein, calcium, phosphorus, zinc,... Chia seeds are rich in fiber. - Brings a feeling of fullness and satiety for a long time for users. A 25g portion of chia seeds contains up to about 9 grams of fiber while the recommended amount of fiber per person per day is 30 grams, so a small amount of chia seeds as above also gives users a system. Healthy digestion, good for many people who don't reach recommended goals.
Omega-3 fatty acids are known for their anti-inflammatory effects as well as promoting brain and heart health. Chia seeds contain plant-based omega-3 fatty acids: alpha linolenic acid (ALA) making chia seeds a valuable source of nutrients for vegetarians and vegans. The amount of protein in chia seeds is also relatively high, making it a useful vegetable protein source and providing a wide range of amino acids, especially useful for vegetarian and vegan diets. Chia seeds are a complete protein, containing all 9 essential amino acids that the body cannot make. The combination of fat, protein, and fiber in chia seeds is digested relatively slowly, providing slow-release and prolonged energy to keep blood sugar levels steady. Chia seeds are rich in minerals such as calcium and magnesium, trace elements such as manganese, which help create good enzymes for the body.

So how many calories in chia seeds? Every 2 tablespoons of chia seeds (about 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% of the RDA for calcium and trace minerals including zinc, copper and one Good sources of fats include rich omega-3 fatty acids.
Chia seeds are made into a part of a balanced diet rich in plants, which can prevent the development of chronic diseases such as cardiovascular, metabolic diseases. Researchers are often interested in the linoleic and alpha-linolenic acid (ALA) content of chia seeds, 60% of the oil in chia seeds comes from these omega-3 fatty acids. However, researchers still recommend a diet containing foods rich in omega-3s more favorable than using only chia seeds. Besides, omega-3 fatty acids have been recognized to have beneficial effects on heart health such as lowering cholesterol, regulating heart rate and blood pressure, preventing blood clotting and reducing inflammation. The fiber in chia seeds is mainly soluble fiber and mucilage (the substance that gives chia seeds their gelatinous texture), this fiber can help lower LDL cholesterol and slow down digestion, which can prevent obesity. spikes in blood sugar levels after eating and promotes satiety. This is of interest to those who are following a weight loss regimen, the feeling of fullness helps the subject limit food and calorie intake, creating a premise for a successful weight loss process. However, the fiber content and water holding capacity of chia seeds only create a feeling of fullness, not a significant weight loss effect.
The content of calcium and other trace minerals in chia seeds helps to strengthen bones, a 25-gram serving of chia seeds contains up to 157 mg of calcium, which is a significant source of calcium, more than in 100ml of milk. In addition, the fiber, protein, and unsaturated fats found in chia seeds all support a healthy heart and stable blood sugar levels. Several studies have shown the effects of chia seeds on overweight and obese patients with type 2 diabetes. Chia seeds are considered part of a healthy, balanced diet that, along with elements such as a healthy lifestyle and regular exercise, leads to significant health improvements.

3. How to Use Chia Seeds

There are very few reports indicating side effects of chia seeds when used, and most are safe for everyone. Since they are small seeds, consuming too many chia seeds in one serving can cause constipation, so when using chia seeds, drink enough water.
Chia seeds are a versatile ingredient used in dishes because their taste does not affect the taste of the dish. It is common to soak chia seeds in water or milk, leave them out for about 15-20 minutes or refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid to form a gel that resembles tapioca in texture. Chia seeds can be preserved for a week, used in many dishes such as smoothies, soups, ... to increase their nutritional value. To enhance the taste, you can use more spices such as cinnamon, ginger or a little honey.
Alternatively, pickled chia seeds can be used as a thickener for soups and stews, and can be substituted for eggs in baked goods by blending 1 tablespoon of chia seeds with 3 tablespoons of water. Leave for at least 5 minutes or until mixture thickens and use. Dry-roasted chia seeds have a richer, crispier flavor that's perfect for salads or in healthy breakfast cereals.
A group of 3,000 vegans in China found that those with the highest intake of omega-3 fatty acids from seafood and plant sources had a 17% lower risk of cardiovascular death compared with those with the highest intakes of omega-3 fatty acids. with those with the lowest consumption. The Nurses' Health Study found that the risk of sudden cardiac death was reduced by 40% in women who ate the most ALA. The Cardiovascular Health Study Cohort of more than 5000 men and women, aged 65 years and older, showed a 50% lower risk of fatal ischemic disease with higher ALA intake with the food sources such as whole grains, cooking oils, legumes and soybeans. Animal studies have shown that chia seeds may beneficially affect cholesterol levels, weight loss, and increased satiety. However, literature reviews and controlled trials in humans have not shown this. Specific benefits of chia seeds contribute to the prevention of cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar and inflammation when combined as part of a regular regimen. eat a variety of plant-based foods and other healthy lifestyle behaviors.

Thus, the high nutritional value that chia seeds provide to users is undeniable, especially the fatty acids -omega 3, calcium, fiber, protein, micronutrients,... is a food that should be used in meals such as breakfast, snacks, even main meals, is an essential ingredient for healthy meals.
Any questions that need to be answered by a specialist doctor as well as customers wishing to be examined and treated at Vinmec International General Hospital, please contact the Website for the best service.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference sources: hsph.harvard.edu, bbcgoodfood.com