Among a diversity of plant foods with high nutritional interest, the Chia seeds has recently been highlighted for its chemical composition and potential nutritional value.
Dietitians and food technologists consider Chia as a bioactive food component. Besides, this herbaceous plant Salvia hispanica has been used for medicinal purposes for thousands of years [1].
Initially, Chia was grown in tropical and subtropical climates. At present, it is grown worldwide, mainly in South America and Australia. In Europe, it is grown in greenhouses [3].
Today, the Chia seeds are used for different purposes and according to scientific opinion, chia does not cause any adverse allergenic, anti-nutritional or toxic effects. Moreover, Chia seeds are used in oil manufacturing. It has the advantage of containing a large quantity of essential oils and used in the production of capsules that provide a nutritional supplement of omega-3 [2].
What is really important is that Chia is not used dry. For uptake, it usually mixes with water or a liquid. When the seed is placed in an aqueous medium, it exudes a mucilaginous polysaccharide that surrounds the seed. This consumption of this mucilage aids digestion and that, together with the seed, constitutes a nutritious food source [2].
Nutrient content
Fiber
Chia seeds have a high nutritive value particularly due to their high contents of dietary fiber and fat. Seeds contain approximately 30-34 g dietary fiber and exceed the fiber content in dried fruits, cereals and nuts [3].
The dietary fiber contained especially in whole grains is an important biocomponent due to its potential health benefit. Also, it has been shown that the effect of fiber consume such as decrease of risk for coronary heart disease, risk for diabetes mellitus type 2 and several types of cancer [7]. Besides, the consumption of dietary fiber has been associated with the increase of post-meal satiety and decreases subsequent hunger.
The recommendation for adult dietary fiber intake generally is in the range of 20 to 35 g/day [4] as well as Chia seeds contains between 34-40 g of dietary fiber per 100 g, equivalent to 100% of the daily recommendations for the adult population. This fiber content is substantially higher than quinoa, flaxseed and amaranth [2].
In addition, Chia seeds are gluten-free and may be consumed by celiac patients [2].
Fat
Among the fatty acid, chia seeds are characterized by a high content of polyunsaturated fatty acids, mainly α-linolenic acid as well as linoleic, oleic and palmitic acids. In addition to this, Chia seeds have greater contents of omega-3 acids than flaxseed and the advantageous ratio of omega-6 to omega-3 acids is approximately 0.3:0.35 [3]. This ratio is perfect by the predominance of omega-3 acids, while many of the chronic conditions and diseases emerge because of increased consumption of omega-6 acids and decreased intake of omega-3 [5].
Protein
Chia seeds are also a good source of plant protein. It accounts for approximately 18–24% their mass. The presence of 10 exogenous (essential) amino acids, which are not produced in our organism and also rich in endogenous amino acids, mainly glutamic and aspartic acids, alanine, serine and glycine [3].
Antioxidants
In terms of oxidative stress, more and more nutritionists recommend eating products rich in antioxidants. While the Chia seeds contain significant concentrations of primary and synergistic natural antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol [2].
Caffeic acid and chlorogenic acid protect against free radicals and inhibit the peroxidation of fats and quercetin also is a powerful antioxidant with cardio-protective effect, proteins and DNA. These compounds present in chia seed have much stronger antioxidant properties than vitamin C and vitamin E (α-tocopherol) [2].
Minerals and vitamins
Chia is an excellent source of minerals, and contains six times more calcium, eleven times more phosphorus and four times more potassium than 100 g of milk, besides possessing magnesium, iron, zinc and copper. The iron content of chia is also quite high compared to most other seeds: it has six times more iron than spinach, 1.8 times more than lentils, and 2.4 times more than liver. Studies also confirmed the presence of some vitamins, mainly vitamin B1, vitamin B2 and niacin [2, 3].
Health-Promoting Properties
Due to the fact that Chia seed is one of the most significant natural sources of omega-3, the main effect of which is to reduce the level of triglycerides. Furthermore, the presence phytosterols as β-sitosterol have the ability to control cholesterol plasma levels, help to prevent cardiovascular diseases and possess anticancer, antioxidants, bactericidal and antifungal effects. The seed is rich in fiber, making it ideal for the proper functioning of the intestine, and contains highly nutritious proteins, more than traditional cereals, as well. It provides a good source of B vitamins and minerals such as calcium, magnesium, phosphorus, zinc, potassium and others [2].
Along with the researches have shown that long-term intake of Chia seeds reduce fat mass accumulation and increase lean mass, improve glucose levels and insulin tolerance, and increased blood levels of high-density lipoprotein cholesterol [6].
Finally, the benefits of chia seeds include:
- Reduce the levels of cholesterol
- Increase the post-meal satiety and decrease subsequent hunger
- Contain antioxidants. For example, chlorogenic and caffeic acids which are strong natural antioxidants. Chia also contains phytonutrients, which improve the properties of the immune system.
- A source of essential amino acids. The protein profile of chia seeds is complete with exogenous amino acids such as lysine, methionine, and others important for metabolism.
- Contain omega-3 acids, which reduce the level of inflammation in the body
- Have a positive effect on digestive system