Accurate Education - Chia Seeds

“All disease begins in the gut” – Hippocrates

Nutrition and Diet:

Chia Seeds

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Chia Seeds vs Flax Seeds vs Hemp Seeds

Chia Seeds

Some food are particularly beneficial but may not be on everyone’s radar – so here’s one that deserves special mention. Chia Seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family.

See: Fiber below
See: Omega Fatty Acids below

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.

One serving (1 ounce which is 28 grams or 2-1/2 tablespoons) of chia seeds) contains:

- Calories: 138 calories per serving
- Protein: 4.7 grams per serving
- Fat: 8.7 grams per serving
- Fiber: 9.8 grams per serving (the recommended daily fiber intake for adults is 25–30 grams)
- Carbohydrates: 11.9 grams per serving
- Alpha-linolenic acid (ALA): 5 grams per serving
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Magnesium: 90 mg (23% of the DV)
- Phosphorus: 20% of the DV
- Zinc: 1.3 mg (12% of the DV)
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B2 (riboflavin): 5% of the DV
- Vitamin B3 (niacin): 16% of the DV
- Vitamin B9 (folate): 4% of the DV

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

Chia seeds are also a good source of zinc, a mineral, not sound in high concentration in many foods. Zinc has antioxidant properties, meaning it helps protect cells in the body from damage caused by free radicals. Free radicals may contribute to the aging process, as well as the development of a number of health problems, including heart disease and cancer. Antioxidants can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

Special Considerations: Zinc is not stored in the body so it must be ingested on a regular basis. Because supplementing one’s regular dietary intake with Chia seeds is easy and inexpensive, it is an excellent source for zinc. Monitoring zinc levels can be important in those at risk of deficiency and those taking zinc supplements.

Please read more about Zinc, See: 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.

According to a 2019 review, ALA reduces cholesterol, triglycerides, and blood pressure, and is associated with a lower risk of cardiovascular disease and diabetes. It may also improve cognition.

For more information, see: Omega fatty acids

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.

Therapeurtic Benefits

Overall, chia seeds should be considered a valuable adjunct in managing cardiac and metabolic health, particularly due to their anti-inflammatory properties. Clinical evidence on dietary supplementation with chia seed is mixed but demonstrates multiple possible benefits including:

Reduced systemic inflammation, evidenced by lower CRP levels, a biomarker for inflammation
Reduced oxidative stress
Weight loss and reduced waist circumference
Mild reduction in systolic and possibly diastolic blood pressure
Lower blood sugar levels

Chia Seeds vs Flax Seeds

Both chia and flax seeds are extremely healthy and both are easy to incorporate into one’s diet including a variety of dishes. Chia seeds and flax seeds (also known as linseeds) contain similar nutrients, but in different amounts, and both offer great health benefits. In most cases the difference in amounts is not that significant. Overall, chia seeds are higher in fiber, while flax seeds contain more antioxidants.

One note of importance, if one eats flaxseeds whole without grinding them first, they may pass through the intestines undigested and their nutrients will not be absorbed. Chia seeds do not need to be ground first to be fully digested.

Per ounce (28-grams or @ 4 tablespoons):

Chia seeds have slightly fewer calories (138 vs 150), more fiber (10 vs 8 gms) and more than twice the amount of selenium (28% vs 13% DV) and calcium (14% vs 6% DV) They also have nearly 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus
Flax Seeds have more antioxidants, including lignans, and more copper (38% vs 15% DV). Both flax and chia seeds are great sources of plant-based omega-3 (ALA), but flax seeds have slightly more compared to chia seeds.

Reducing Hunger Chia Seeds vs Flax Seeds vs Hemp Seeds

Chia seeds and flax seeds are both very good sources of fiber, which helps reduce hunger and food cravings. However, they contain different amounts of soluble vs insoluble fiber. Flax seeds have more soluble fiber (25% vs 7-15%) and, while both types of fiber soluble suppress hunger, soluble fiber is more effective at slowing down digestion, increasing feelings of fullness and it also triggers the hormones involved in controlling hunger which may further reduce appetite.

Chia Seeds vs Flax Seeds vs Hemp Seeds

Hemp seeds as a food source are growing and populate due to their high nutrient value. They do have a very low content of THC (~0.2%), but this is removed by processing and cleaning. Chia, flax, hemp seeds are all excellent choices that provide a good source of plant-derived omega-3 fatty acids (ALA), along with many other nutrients and antioxidants.

Of the three, flax provides the highest source of ALA and at most ideal ratio of omega-6 to 3. On the other hand, hemp is the highest in protein and is an excellent source of zinc (per tbsp, 12% vs 4-6% DV of flax – chia), better than chia or flax seeds but no selenium. Chia seeds are the highest in calcium, fiber and are a great source of selenium.

A final Note

Because of the high antioxidant and polyunsaturated content of the fats in all of these seeds, it’s best to store them in the refrigerator or freezer.

Resources:

MentalHealthDaily.com

Magnesium Deficiency Symptoms, Causes, & Treatments (excellent review)

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Nutritional Supplements – Overview:

Chia Seeds

Magnesium

Magnesium – new articles

Magnesium – Overview

Magnesium – Anxiety

Emphasis on Education

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Accurate Education – Chia Seeds

Nutrition and Diet:

Chia Seeds

Key to Links:

Chia Seeds

Chia Nutrition

Fiber

Magnesium (Mg)

Zinc

Omega Fatty Acids

Antioxidants

Incorporating Chia Seeds int One’s Diet

Therapeurtic Benefits

Chia Seeds vs Flax Seeds

Chia Seeds vs Flax Seeds vs Hemp Seeds

A final Note

Resources:

Purchasing Supplements

Accurate Clinic’s Supplement Store

References:

Nutritional Supplements – Overview:

Chia Seeds

Magnesium

Magnesium – new articles

Magnesium – Overview

Magnesium – Anxiety

Magnesium – Depression

Magnesium – Fibromyalgia

Minerals

Emphasis on Education

For more information, please contact Accurate Clinic.

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