Does chia seeds have packed with all the nutrients to label them as numero uno, ultimate food grain? Or are they just another novel entrant to the spectrum of so called superfoods?

Chia are tiny, oblong shaped oil-seeds consumed as one of the staple by ancient Aztecs. The crop, in fact, was cultivated in the same measure to corn and amaranth by native Mexicans. Many nutrition experts believe chia (Salvia hispanica. L) seeds top the list of functional foods because of their wholesome nutritional properties. In fact, nutrition planners today have been looking up at chia as single, wholesome source of phyto-nutrients such as omega-3 fatty acids (α-Linolenic acid), anti-oxidants, minerals, vitamins and dietary fibre in right proportions that a human body requires!

Botanically, chia is a low-growing herb in the mint family of plants. Scientific name: Salvia hispanica.
 Chia (Salvia hispanica) is a small, annual, drought-tolerant, flowering herb which flourishes well under sandy, fertile soil. The plant grows up to a meter in height and bears broad, green colour leaves with serrated margins. Purple, pink-violet colour flowers in spikes appear after about 4 months after seedling.

 The seeds come in variegated colours depending upon cultivar type and vary in colour from black, brown to off white. The seeds measure about 1 mm in diameter and resemble like miniature pinto beans. Its smooth outer coat made of hygroscopic mucilage which absorbs water and swells up several times the original size.

Health benefits

Chia seeds compose almost of all the essential nutrients such as protein, omega-3 fatty acids, antioxidants, dietary fibre, vitamins and minerals that are essential for optimum growth and development.

Being an oil seed, chia is rich in calories. 100 g seeds provide 388 calories. However, much of their calories come from poly-unsaturated fatty acids (PUF). Chia seeds compose an excellent proportion of omega-3 to 6 poly-unsaturated fats; in the recommended ratio of 1:4.

An important omega 3-fatty acid in chia is alpha-linoleic acid (ALA). Studies have found that ALA and other omega 3 fatty acids by their virtue of anti-inflammatory actions help lower risk of blood pressure, coronary artery disease, strokes and breast, colon, and prostate cancers. Adequate quantities of omega-3 in the diet are essential for normal development and maturation of nervous system in infants and young children.

Chia seeds compose several health benefiting anti-oxidants namely ferulic acid, caffeic acid, quercetin, etc.

100 g seeds provide about 91% of daily recommended intake levels of dietary fibre. The outer coat of chia is made of water-soluble mucilage, a non-starch polysaccharide (NSP), which swells up several times and acquires gel-like consistency. Mucilage helps in digestion and smooth bowel movements.

Chia is a gluten free grain. People with known sensitivity to gluten celiac's disease can safely add it in their diet.

Chia are one of the low glycaemic index foods and according to Nutritiondata.com has a fullness factor of 2.8. Foodstuffs low in glycaemic index help in effective regulation of daily blood glucose levels. Substitution of chia to rice and other cereal grains may benefit in individuals with diabetes.

The seeds are an excellent source of vitamins like niacin, riboflavin, thiamin, folic acid. Niacin is an important B-complex vitamin found abundantly in chia, nearly more than double the amount in sesame seeds. 100 g of chia provide about 8.83 mg or 55% of daily-required levels of niacin. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are good sources of many essential minerals. Calcium, phosphorous, iron, manganese, and magnesium are particularly concentrated in chia. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, as well as regulation of cardiac and skeletal muscle activities.

Just a few tablespoon full of chia a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Skin & Aging: This past July, researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70% of free radical activity.

Essentially proving that chia seeds are one of nature’s riches antioxidants. Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.

Digestive Health: Chia is super-high in fibre, providing nearly 11 grams per ounce. One serving can provide the recommended fibre intake for the day, according to the American Dietetic Association.Fibre is essential for your body’s ability to balance insulin levels.  According to the National Institute of Health, seeds like flax and chia can be a natural blood sugar balancer due to it’s high fibre content and healthy fats.

Being high in dietary fibre, chia helps promote bowel regularity and healthy stool. The rich fibre content in chia seeds also helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. This may explain why clinical studies have proven that chia curbs hunger and suppresses appetite, which can also lead to weight loss.

Also when consumed, chia seeds create a gelatine-like substance in the stomach.  This gel-forming action is due to the soluble fibre in chia seeds and it can work as a prebiotic supporting the growth of probiotics in the gut.

Joint Pain Relief: Daily use of chia over time will greatly reduce or eliminate joint pain. Many with joint pain and the choice of surgery or giving up physical activity, experience an end to joint pain after a few months of use without giving up activities they enjoy.

Heart Health: Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health.  Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

Balance Blood Sugar: Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day.

But how does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fibre combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

Feel more energized all day long: Don’t want to feel like taking an afternoon nap? Your energy levels have a lot to do with what you eat. Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though, it’s protein is complete to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy.

Slows Aging Process: Chia seeds are also an excellent anti-aging food. They help maintain beautiful skin, hair and nails. Being high in antioxidant properties, chia seeds help fight free radicals, which in turn helps prevent premature aging.

Moreover, the omega-3 fatty acids in chia seeds help treat a number of skin issues like wrinkles and age spots, keep the skin moisturized and promote wound healing.

To maintain a youthful appearance as well as enhance your hair, skin and nail health, have some chia seeds daily.

Stronger Bones: Just one ounce of chia seeds has 18% of the recommended daily amount of calcium. Calcium is fundamental in bone health and helps maintain bone strength and mass. Chia also contains boron which is another essential nutrient for bone health.

Boron helps metabolize calcium, magnesium, manganese, and phosphorus for healthy growth of bones and muscles.

Lose Weight Without Starving:  The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you don’t want to fight it with jittery expensive pills. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!

Fight Breast and Cervical Cancer: Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. Recently in 2013, the Journal of Molecular Biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancers.

They also found that it caused cell death of the cancer cells without harming the normal healthy cells.  While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.

Dental Health:  With chia seeds being packed with calcium, phosphorus, Vitamin A and zinc, it’s no wonder that they are a top food to help your teeth! Calcium is the building block of your teeth and necessary for tooth health.Zinc prevents tarter by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

Treats Anaemia: Anaemia is a condition in which the body does not have enough healthy red blood cells to carry adequate oxygen to tissues, causing fatigue and many other health problems.

It can be caused due to a variety of reasons, most common being, iron deficiency. You can treat anaemia with chia seeds that are nutritional powerhouses and packed with iron.In addition to providing essential nutrients, chia seeds help cleanse the body and increase the red blood cell count. Eating 2 tablespoons of chia seeds provides your body with 2.2 milligrams of iron, or 12 percent of the recommended daily allowance.

Another option is to make an anaemia-fighting smoothie with 2 cups of spinach, 1 tablespoon of dandelion root powder, 2 beetroots, 1 banana, 1 tablespoon of chia seeds and 1 avocado. Blend all the ingredients thoroughly and drink it 1 or 2 times daily.

Help Prevent Diverticulitis / Diverticulosis: With the abundance of over-processed foods and white flour on the market today, rich sources of fibre are harder to come by. These foods of convenience have contributed to the rise of diverticulitis.

Irregularity is a big factor in this risky condition. To help ensure regularity, you need plenty of soluble and insoluble fibre in your diet. If you don’t want to eat celery, and whole-grain everything…or piles of bran flakes, the Chia Seed is here to help. Each seed is coated with soluble fibres which aid its gelling action. The exterior of the seed is protected by insoluble fibre. The insoluble fibre is unable to be digested (it does not contribute any calories, or break down) so instead, it helps keep food moving smoothly through the digestive process. Soluble fibre, and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food.

Suppresses Appetite: If you want to lose some weight, including chia seeds in your diet is a good idea. Being high in fibre, chia seeds turn into gel when exposed to water, increasing in size and weight. This helps keep your stomach full, thus suppressing your appetite.

Moreover, the protein in chia seeds also helps reduce appetite and food intake. A suppressed and controlled appetite can help a lot with your weight loss efforts. In addition, the protein and essential fatty acids in chia seeds help boost metabolism and promote lean muscle mass.

Sprinkle chia seeds on your salads, soups, yogurt, smoothies or any vegetable or mixed juice.

Get More Fibre: Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3: Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. “There’s better conversion of omega 3s into the plasma or into the food than with flax seed,” said researcher Wayne Coates.

Stronger Teeth and Bones: A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.