Health benefits of chia seeds

• Chia seeds compose almost of all the essential nutrients such as protein, omega-3 fatty acids, antioxidants, dietary fiber, vitamins and minerals that are essential for optimum growth and development.

• Being an oil seed, chia is rich in calories. 100 g seeds provide 388 calories. However, much of their calories come from poly-unsaturated fatty acids (PUF). Chia seeds compose an excellent proportion of omega-3 to 6 poly-unsaturated fats; in the recommended ratio of 1:4.

• An important omega 3-fatty acid in chia is alpha-linoleic acid (ALA). Studies have found that ALA and other omega 3 fatty acids by their virtue of anti-inflammatory actions help lower risk of blood pressure, coronary artery disease, strokes and breast, colon, and prostate cancers. Adequate quantities of omega-3's in the diet are essential for normal development and maturation of nervous system in infants and young children.

• Chia seeds compose several health benefiting anti-oxidants namely ferulic acid, caffeic acid, quercetin,etc.

• 100 g seeds provide about 91% of daily recommended intake levels of dietary fiber. The outer coat of chia is made of water-soluble mucilage, a non starch polysaccharide (NSP), which swells up several times and acquires gel-like consistency. Mucilage helps in digestion and smooth bowel movements.

• Chia is a gluten free grain. People with known sensitivity to gluten celiac's disease can safely add it in their diet.

• Chia are one of the low glycemic index foods and according to Nutritiondata.com has a fullness facor of 2.8. Foodstuffs low in glycemic index help in effective regulation of daily blood glucose levels. Substitution of chia to rice and other cereal grains may benefit in individuals with diabetes.

• The seeds are an excellent source of vitamins like niacin, riboflavin, thiamin, folic acid. Niacin is an important B-complex vitamin found abundantly in chia, nearly more than double the amount in sesame seeds. 100 g of chia provide about 8.83 mg or 55% of daily-required levels of niacin. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

• The seeds are good sources of many essential minerals. Calcium, phosporous, iron, manganese, and magnesium are particularly concentrated in chia. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, as well as regulation of cardiac and skeletal muscle activities.

Just a few tablespoon full of chia a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

(http://www.nutrition-and-you.com/)