Chia (Salvia hispanica) is an annual herbaceous plant, and its seeds have been eaten for a very long time. Recent studies have shown the vast health-promoting qualities of chia seeds and their excellent nutritional content. According to research, chia seeds’ hypotensive, hypoglycemic, antibacterial, and immunostimulatory properties are attributed to a favourable influence on the improvement of blood lipid profiles. These are used in a variety of dishes, including baked goods, muesli, dairy beverages, fruit smoothies, and salads. Additionally, they are used to thicken sauces and soups.
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Chemical Composition of Chia Seeds
Chia seeds are regarded as having a high nutritional value, in part because of their high dietary fat and fibre concentrations. Chia seeds have between 30 and 34 g of dietary fibre, of which the insoluble fraction (IDF) makes up between 85 and 93% and the soluble dietary fibre (SDF), makes up between 7 and 15%. These provide more dietary fibre per serving than dried fruit, cereal, or nuts. Particularly interesting is the fatty acid profile.
High levels of polyunsaturated fatty acids, particularly -linolenic acid (ALA), which makes up around 60% of all fatty acids, are what make it unique. Lower concentrations of linoleic, oleic, and palmitic acids are present. These have more omega-3 fatty acids than flaxseed.
Analysis of the amino acid composition revealed the presence of 10 exogenous amino acids, with arginine, leucine, phenylalanine, valine, and lysine having the highest concentrations. The endogenous amino acids glutamic and aspartic acids, alanine, serine, and glycine are particularly abundant in the proteins found in chia seeds. It is important to emphasise that these seeds are devoid of gluten and may thus be taken by those with celiac disease. Additionally, chia seeds include phosphorus, calcium, potassium, magnesium, and many other minerals.
| Calories | 486 kcal |
| Water | 6% |
| Protein | 16.5 g |
| Carbs | 42.1 g |
| Sugar | 0 g |
| Fibre | 34.4 g |
| Fat | 30.7 g |
Table: The nutrients in 100 g of chia seeds. Source
Health benefits of Chia Seeds
Increased levels of Omega 3
Chia seeds are a great source of the omega-3 ALA, which is crucial for the health of your body and brain. However, before ALA can be utilised by your body, it must be transformed into the active forms, such as EPA.
Blood sugar control
For optimum health, blood sugar levels must be within normal ranges. These have been shown in animal tests to improve blood sugar management and decrease insulin resistance, both of which are significant risk factors for metabolic syndrome, type 2 diabetes, and heart disease. Human studies reveal that chia seed bread has a less significant effect on blood sugar levels than more conventional breads.
Lower blood pressure
A significant risk factor for chronic illnesses like heart disease is high blood pressure. People who already have high blood pressure have been shown to benefit from chia seeds and chia flour.
Increased fiber intake
The majority of individuals don’t eat enough fibre. A high fibre diet is associated with better gut health and a reduced risk of several illnesses. 9.75 grammes of fibre, which is 25% and 39% of the RDI for males and women, respectively, are present in just one ounce (28 grammes) of chia seeds.
5 best Chia brands
Here is a comprehensive guide to choosing the best chia brands at your convenience.
| Brand | Item Weight | Item Form | Diet type | Package |
| Neuherbs | 200 grams | Seed | Vegetarian | Zip lock |
| Go Vegan | 250 grams | Seed | Vegetarian | Jar |
| Nature Prime | 250 grams | Seed | Vegetarian | Jar |
| GreenFinity | 300 grams | Seed | Vegetarian | Jar |
| True Elements | 500 grams | Seed | Vegetarian | Resealable Bag |
Neuherbs Raw Unroasted Chia Seeds
Natural & organic Neuherbs Chia Seeds are of the highest quality and will provide you with a memorable experience. These are high in fibre and have an excellent amino acid profile, which reduces frequent hunger pangs and aids in weight management.
Specification
- 200 grams
- With omega-3 and fibre
- Good for weight loss, heart, skin and controlling blood sugar levels.
| Pros | Cons |
| Freshness | May require soaking and cleaning before consuming |
| Flavourful | Check for impurities in the package |
| Value for money |
Go Vegan Raw Unroasted Chia Seeds
Go Vegan Chia Seeds Best Quality Seeds, 100% Pure & Natural. A great source of fibre, protein, omega-3 fatty acids, vitamins, and minerals is chia. These are mostly fibre-based in terms of their carbs. They are able to absorb 10–12 times their own weight in water as a result. Additionally, fibre has a number of positive health impacts. These have a lot more high-quality protein than the majority of plant-based diets. Protein may significantly lower hunger and cravings and is the macronutrient that is most conducive to weight reduction.
Specification
- 250 grams
- FSSAI Certified
- No additives
- Non-GMO
| Pros | Cons |
| Premium Quality | Mixed with mohari seeds |
| Handy sized jar | |
| Affordable |
Nature Prime Chia seeds
A great source of fibre, protein, omega-3 fatty acids, vitamins, and minerals is these seeds. Women’s weight loss products These seeds give you a sensation of fullness and aid in reducing binge eating since they are a great source of fibre. Protein and fibre in these seeds have both been proven to help in weight loss. Chia seeds are rich in calcium, magnesium, phosphorus, and protein when they are fresh. These are all necessary nutrients for strong bones.
Specification
- 250 grams
- High in protein
- Allergen free
| Pros | Cons |
| Reasonable price | Has contaminants |
| Can be used in juices and ice cream |
GreenFinity Chia Seeds
Chia seeds aid in reducing the appearance of ageing on your skin. These seeds are a fantastic source of antioxidants that may help protect & replenish damaged skin cells. Eat it or use it in a scrub. Your body needs omega fats, which are good fats, to lower cholesterol and safeguard heart health. It supports heart and intestinal health. These seeds, which are high in protein and fibre, provide bulk to your favourite dishes and make losing weight easier by promoting satiety and easy digestion.
Specification
- 300 grams
- Non-GMO
- Fibre-rich
| Pros | Cons |
| A must-have for a healthy lifestyle | A bit expensive |
| Fresh | Mixed with Carom Seeds |
| Sturdy and resealable packaging |
True Elements Chia Seeds
Chia seeds, which are calcium-rich, may help strengthen your bones and muscles. Your body needs omega fats, which are good fats, to lower cholesterol and safeguard heart health. Antioxidants are among the most crucial nutrients needed to increase immunity. Your immunity can be boosted by taking 1 teaspoon of chia seeds daily with some water. These seeds are rich in fibre, which functions as a prebiotic and encourages the growth of beneficial bacteria, thus enhancing intestinal health.
Specification
- 500 gram
- Allergen free
- Resealable bag
| Pros | Cons |
| Zipper pack | Sand particles might be there |
| Fresh | |
| Value for money |
Conclusion
Recent studies have shown the vast health-promoting qualities of chia seeds and their excellent nutritional content. These seeds are used in a variety of dishes, including baked goods, muesli, dairy beverages, fruit smoothies, and salads.
Additionally, they are used to thicken sauces and soups. These seeds are regarded as having a high nutritional value, in part because of their high dietary fat and fiber concentrations. It is important to emphasize that These seeds are devoid of gluten and may thus be taken by those with celiac disease.
These seeds are a great source of the omega-3 ALA, which is crucial for the health of your body and brain. Natural & organic Chia Seeds are of the highest quality and will provide you with a memorable experience. These seeds have a lot more high-quality protein than the majority of plant-based diets.
FAQs
1. Which chia seeds are best for weight loss?
These seeds, in general, are considered beneficial for weight loss due to their fiber and omega-3 content. Choose organic, unprocessed chia seeds for best results.
2. What is the cost of chia seeds in India?
The cost of chia seeds in India varies depending on brand, quality, and quantity. Prices typically range from affordable to premium, so there’s an option for every budget.
3. How can I identify the best quality chia seeds?
Look for chia seeds that are clean, free from debris, and have a dark, uniform color. Buying from reputable brands or sellers can also ensure good quality.
4. Where can I find good quality chia seeds in India?
You can find good quality chia seeds in India at local grocery stores, health food shops, or by ordering online from reliable sources.
5. What’s the best place to buy chia seeds online?
Finding the best chia seeds online can vary by personal preference. Consider popular e-commerce platforms, organic stores, or direct purchases from trusted brands for a seamless online shopping experience.