Split seeds are small black seeds of dividing plants (scientific name is Salvia hispanica ).
They originate from Mexico and Guatemala, and are staples of the Aztecs and ancient Mayans. In fact, "division" is the ancient Mayan word meaning "power" .
Split seeds contain a large amount of fiber and omega-3 fatty acids, lots of high quality protein, and some essential minerals and antioxidants.
They can improve risk factors for heart disease and diabetes, promote better digestive health and increase the amount of omega-3 fats in the blood.
This is a divided seed:
The seeds are small, flat and oval, with a smooth and smooth surface. Colors can range from white to brown or black .
Due to its relatively light flavor, split seeds can be added to many dishes.
They can be soaked in liquid and put into porridge, pudding, used in baked goods, smoothies or simply sprinkled on salads or yogurt .
Due to their ability to absorb liquids and form gels, they can also be used to make dense or alternative sauces egg in recipes .
Soaking chia seeds before eating is the best way but not necessary.
Split seeds contain 486 calories per 100 grams, or 138 calories every ounce.
The table below contains information about all nutrients in chia seeds (5).
|The protein||16.5 g|
|Unsaturated single||2.31 g|
|Trans fat||0.14 g|
|Vitamin C||1.6 mg||2%|
|Vitamin E||0.5 mg||3%|
|Vitamin B1 (Thiamine)||0.62 mg||52%|
|Vitamin B2 (Riboflavin)||0.17 mg||13%|
|Vitamin B3 (Niacin)||8.83 mg||55%|
|Vitamin B5 (Pantothenic acid)||~||~|
|Vitamin B6 (Pyridoxine)||~||~|
|Vitamin B12||0 µg||~|
Carb and fiber
Most carbohydrate content in chia seeds is in the form of fiber (over 80%).
One ounce (28 g) of chia seeds contains 11 g of fiber, a significant portion of the daily diet of women and men (25 and 38 g / day) .
This fiber is mainly insoluble fiber (95%), fiber is related to reducing the risk of diabetes .
Some insoluble substances can also be fermented in the intestine as soluble fiber, promoting the formation of short-chain fatty acids and improving the health of the colon .
When split seeds are soaked in water or other liquids, fiber absorbs 10-12 times their weight and these particles turn into a gel-like mass .
Summary: Split seeds contain a relatively high amount of carbohydrate, but most of them (over 80%) are in the form of insoluble fiber.
One of the unique characteristics of chia seeds is the high heart-healthy content of omega-3 fatty acids.
About 75% of fat in seeds is contained (ALA), while about 20% are omega-6 fatty acids .
Split seeds are actually the most famous source of omega-3 fatty acids from plants, even better than flax seeds .
The importance of ratio of omega-6 and omega-3 in the diet has been proven many times, and often at the rate of 15-17 / 1 due to excessive consumption of omega-6 .
As a great source of omega-3 fatty acids, chia seeds lower the omega-6 ratio with omega-3.
The 2.5-4 / 1 ratio may reduce the risk of chronic diseases, such as heart disease, cancer, inflammatory diseases and premature death .
However, by weight, omega-3 fatty acids in chia seeds (ALA) are nearly as ineffective as in fish or fish oils (EPA and DHA).
ALA needs to be converted into active forms EPA and DHA before being used by the body, and this process is often ineffective .
Summary: Split seeds are one of the best food sources of omega-3 fatty acids, bringing many health benefits.
Split seeds contain 19% protein, similar to other nuts, but more than most cereals and cereal dishes .
High protein consumption is associated with increased satisfaction after meals and reduced food consumption .
Split seeds contain high quality protein and all essential amino acids, and are therefore a good source of plant proteins . However, they are not recommended as n protein source unique for children .
They are also gluten-free, so those who can't tolerate gluten can enjoy it freely.
Summary: Split seeds contain more protein than most grains, similar to other nuts. They are a good source of vegetable protein and gluten-free.
Vitamins and minerals
Seeds divide a large supply of minerals but have little vitamin.
The most abundant minerals are listed below.
- Mangan: Whole grains and grains containing manganese are essential for metabolism, growth and development .
- Phosphorus: Often found in foods rich in protein, phosphorus contributes to bone and tissue health protection .
- Copper: A mineral that is often lacking in diet, is important for cardiovascular health .
- Selenium: An important antioxidant mineral, involved in many processes in the body .
- Iron: As a component of hemoglobin in red blood cells, iron is involved in oxygen transport in the body. It is difficult to absorb because of the phytic acid in the chia seeds.
- Magie: Often deficient in Western diets, magnesium plays an important role in many processes in the body .
- Calcium: The most abundant mineral in the human body, necessary for bones, muscles and nerves .
Absorption of some minerals such as iron and zinc may be reduced by the concentration of phytic acid in the chia seeds.
Summary: Split seeds are a good source of essential minerals, but they contain little vitamin. They contain manganese, phosphorus, copper, selenium, iron, magnesium and calcium.
Other plant compounds
Split seeds contain some beneficial plant compounds. The main components are listed below .
- Chlorogenic acid: An antioxidant can lower blood pressure .
- Caffeic acid: This substance is abundant in plant foods, and can help fight inflammation in the body .
- Quercetin: A powerful antioxidant can reduce the risk of heart disease, osteoporosis and some forms of cancer .
- Kaempferol: Antioxidants have been linked to reducing the risk of cancer and other chronic diseases .
Clean and dry split seeds have a very long lifespan, because of their antioxidants that prevent fat in the grain from being damaged .
Summary: Split seeds contain many powerful antioxidants that can reduce the risk of chronic diseases, such as heart disease and cancer.
Health benefits of chia seeds
Chia seeds have become more and more popular in recent years due to their high nutritional value and health benefits.
Main health benefits of chia seeds listed below.
Increase the concentration of Omega-3 in the blood
Omega-3 fatty acids are important for your body and brain, and chia seeds are a great source of omega-3 fatty acids.
However, ALA needs to be converted into activated forms, such as EPA, before it can be used by the body.
Human and animal studies show that chia seeds can increase blood ALA levels to 138%, and EPA up to 39% .
Summary: Split seeds are a good source of omega-3 fatty acids, and can increase blood levels of ALA and EPA.
Improve blood sugar control
Having a healthy blood sugar is important for optimal health.
Animal studies show that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic disorders, type 2 diabetes and heart disease. .
Human studies show that bread made from chia seeds reduces blood sugar response compared to traditional bread .
Summary: Split seeds can regulate blood sugar. Breads made with chia seeds are less likely to suddenly increase blood sugar than traditional breads.
High blood pressure is a major risk factor for chronic diseases, such as heart disease.
Chia seeds and chia seeds show that blood pressure drops in people with high blood pressure .
Summary: Split seeds and chia seeds can lower blood pressure in people with high blood pressure.
Increase the amount of fiber
Most people don't eat enough fiber .
High fiber consumption has been linked to improving intestinal health and reducing the risk of many diseases .
One ounce (28 grams, 2 tablespoons) of chia seeds provides 11 grams of fiber, accounting for 29% of the recommended diet for men and 44% for women.
Due to the special water absorption capacity of chia seeds, they increase the food volume in the digestive tract, increase satiety and reduce the amount of food consumed.
Special chia seeds have very high levels of insoluble fiber, which are linked to reducing the risk of diabetes, increasing stools and reducing constipation .
Summary: Split seeds have a high fiber content that most people do not have enough. They are especially rich in insoluble fiber.
Side effects and isolated cases
No adverse effects were reported from the consumption of chia seeds .
However, to avoid side effects in digestive problems, drink plenty of water with chia seeds, especially if they have not been soaked before use.
Contains phytic acid
Like all nuts, chia seeds contain phytic acid.
Phytic acid is a plant compound combined with minerals, such as iron and zinc, preventing them from being absorbed from food .
The effect of blood thinning
Too much omega-3 fat, such as fish oil, can have blood thinning effects .
If you are taking blood-thinning medications, consult your doctor before combining a large amount of chia seeds into the diet. Omega-3 fatty acids may affect drug activity .
Summary: Split seeds generally do not cause any side effects. However, they may have a blood-thinning effect in large doses, and may reduce the absorption of minerals by containing a phytic acid compound.
Split seeds are rich in fiber, antioxidants, minerals, healthy omega-3 fatty acids.
They are associated with improved risk factors for heart disease and diabetes as well as beneficial for digestion and intestinal health.
Split seeds are easy to incorporate into a healthy diet, and really deserve the reputation of being a superfood.