Accurate Education – Chia Seeds

Chia Nutrition

Chia Seeds have excellent nutritional value and are particularly rich in fiber and omega fatty acids (omega-3 (ALA) and omega-6 (at an excellent 3:1 ratio). Chia Seeds are also a good source of calcium, magnesium and zinc. They are the highest recommended food supplement for most people. The best part of this is that they are readily available, inexpensive and easily incorporated into one’s diet.

For those with diverticulitis or other GI conditions such as inflammatory bowel disease in which seeds need to be avoided, ground chia seed products and chia powder are available that offer the same nutritional benefits.

Fiber

Chia seeds are an incredibly rich source of insoluble dietary fiber (30-40% ) with just one tablespoon of Chia seeds, providing almost 10 g of fiber nearly 1/2 or up to a third of recommended daily allowance for dietary fiber. The importance of dietary fiber cannot be understated. Although most people will associate the dietary role of fiber to be limited to providing bulk for stool to avoid constipation, the fact is that fiber plays an important role in many, many facets of health. This is largely due to its impact on the microbiome, which in turn impacts almost every face of health, including mental health, diabetes, cardiovascular disease, and chronic pain, including having an impact on the development of tolerance to opioids.

Please read more about dietary fiber; See:Dietary Fiber

Magnesium (Mg)

Magnesium deficiency (MgD) impacts numerous biological processes at the cellular and molecular levels but in the context of the recommended  anti-inflammatory diet, which is directed at both reducing inflammation and oxidative stress, MgD  plays a significant role. This is especially important and relevant to the reader, given that the diets of 4 out of 5 people may be deficient in magnesium and in addition, those with chronic pain have abnormally high levels of systemic inflammation, and oxidative stress.

There is also research indicating that magnesium is an NMDA antagonist, which means that it may be helpful in treating nerve pain, reducing the development of tolerance to opioids and slowing the development of central sensitivity, a process that contributes to the magnification of chronic pain severity (SeeNeuropathic (nerve) Pain).

• The RDA for Mg is about 400 mg/day.
• Chia contains 335 mg of magnesium in 100 gm serving (100 gm = 4 oz  =  8 tbsp)
• (28 gm=1 oz = 2 Tbsp

If you consuming 4 Tbsp of chia seeds/day, that’s half of the RDA for magnesium! To compare, leafy greens like spinach are also considered a good source of magnesium. One cup of raw spinach has about 25 mg of magnesium. Basically you will need 6.5 cups of spinach to give you the same magnesium value as 4 TBS of chia seeds! Other foods that are high in magnesium include almonds, cashews, spinach, black beans, edamame, and avocado.

Please read more about Magnesium, See:Magnesium

Zinc

Omega Fatty Acids

Chia seeds are an excellent source of omega fatty acids with their high content of heart-healthy omega-3 fatty acids (at an excellent 3:1 ratio of about 60% omega-3 alpha-linolenic acid (ALA), and about 20% omega-6 fatty acids). In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed.

Antioxidants

Chia seeds are also an excellent source of antioxidants. Antioxidants not only protect the sensitive fats in chia seeds from going rancid but they also neutralize reactive molecules known as free radicals, which can damage cells in your body. The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol. These all may have protective effects on the heart and liver as well as anticancer properties. For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory benefits.

Please read more about Antioxidants: See Antioxidants and Oxidative Stress

Incorporating Chia Seeds int One’s Diet

Chia seeds provide a very mild nutty flavor (usually imperceptible) that will not overpower other foods. One of the best ways to incorporate chia seeds into ones diet is to add them to rice when cooking the rice, just add a little extra water. This combination of grain and seed rounds out the amino acid balance of protein needed in the diet.

One may also eat them dry to provide a crunchiness when added to smoothies or baking. However, dry seeds will soak up water in your gut and may contribute to bloating or abdominal discomfort if eaten in excess, so include fluid intake when eating large amounts of dry seeds.

Alternatively, soaking chia seeds by adding them to a liquid foods such as smoothies and giving them a little time to hydrate before ingesting is good, but it’s not required.  Chia seeds may also be made into a gelatin-like substance with soaking and then may be used in place of eggs in cakes.

Some suggestions:

• • Eat them raw
  • Soak them in juice
  • Include chia seeds when cooking rice, vegetables or beans (allow 1-2 tbsp per serving)
  • Add them to oatmeal, pudding, smoothies, baked goods, cereal, yogurt, or fritters
  • Use them to thicken sauces or as an egg replacement
  • Sprinkle them on top of salads

Dose:

To start, it is suggested to ingest 1-2 tablespoons/day.