For lovers of healthy living, chia seeds are foods that must be included in the diet. The blackish seeds of the chia plant (Salvia Hispanic) are indeed easy to consume to mix in various dishes. Apart from being versatile (versatile), chia seeds are also healthy seeds with various nutritional content. What do chia seeds contain?
Judging from the amazing content of chia seeds
Nutritious small, here are the various ingredients of chia seeds:
1. Carbohydrates
One of the chia seeds' contents that makes it popular is fiber. In fact, more than 80% of the carbohydrates in chia seeds are fiber. For every 28 grams, chia seeds contain about 11 grams of dietary fiber.
Most of the fiber in chia seeds is a type of insoluble fiber. Insoluble fiber is associated with a reduced risk of diabetes and maintenance of colon health.
The interesting thing about the fiber in chia seeds is their ability to absorb water in the surrounding environment, even up to 10-12 times the total fiber. This water-absorbing effect allows chia seeds to change into a gel-like texture. However, chia seeds include foods that are high in calories, which is two tablespoons containing 138 calories. For that, you are advised to consume it fairly.
2. Fat
One of the unique characteristics of chia is that it is high in content omega-3 fatty acids which are good for the heart. In fact, about 75% of the fat in chia seeds is composed of omega-3 alpha-linolenic acid (ALA), and about 20% consists of omega-6 fatty acids.
ALA, which is what chia seeds contain, will need to be converted into EPA and DHA for the body to use them. This process tends to be inefficient compared to other sources of omega-3 such as fatty fish. Fatty fish already contain omega-3 in the form of DHA and EPA.
3. Protein
The nutritional content of chia seeds that also makes this food popular is protein. Protein makes up about 19% of the total nutrition of chia seeds. High protein intake is associated with increased satiety after eating, thereby reducing food intake.
The protein that chia seeds contain offers nine essential amino acids, making them one of the highest quality plant-based protein sources. Even so, you certainly have to balance other protein sources to meet the various nutrients your body needs.
4. Minerals
As a plant food, chia seeds contain various types of minerals. Some of the main minerals that chia seeds contain, namely:
- Manganese, a mineral that is essential for metabolism, growth, and development of the body
- Phosphorus contributes to bone health and maintenance of body tissues
- Copper. Although its function is often overlooked, copper is a mineral that is essential for heart health.
- Selenium is an antioxidant mineral that is involved in various processes in the body
- Iron is popular as a component of hemoglobin in red blood cells. It's just that this mineral is at risk of being difficult to absorb from chia seeds because of the antinutrient content called phytic acid.
- Magnesium, a mineral that plays an important role in various bodily processes
- Calcium is a mineral that is essential for healthy bones, muscles and nerves
Although high in minerals, chia seeds tend not to stand out too much for their vitamin content.
5. Vegetable compounds
Other chia seeds contain several types of typical plant compounds. Vegetable compounds contained in chia seeds, including:
- Chlorogenic acid is an antioxidant that has been reported to lower blood pressure
- Caffeine acid, the compounds mentioned can help fight inflammation in the body
- Quercetin, the types of antioxidants mentioned can reduce the risk of heart disease, osteoporosis, and certain types of cancer.
- Kaempferol. Kaempferol is also an antioxidant that has been linked to a reduced risk of cancer and other chronic diseases.
The chia seed content makes it beneficial
The diverse content of chia seeds makes this food beneficial for health. Some of the benefits of chia seeds, namely:
- High in antioxidants to control free radicals
- Helps in weight loss, because it is high in fiber
- Reducing the risk of heart disease
- Healthy bones
- Helps control blood sugar
- Reduces chronic inflammation in the body
- What are the side effects of chia seeds?
- Although healthy, there are some side effects of chia seeds when consumed in excess, including:
- Stomach ache
- Diarrhea
- Constipation
- Bloating and gas
- Lowering blood sugar levels and interacting with diabetes drugs
- Strengthens the effect of hypertension drugs and triggers low blood pressure
