Punarnava - healthy herbs

 

                                                     Chia seed  /  Salvia hispanica

           Chia seed are obtained from Chia plant , which are oval in shape (usually 1 mm in diameter)  , these tiny seed are a storehouse of energy and have gained world wide recognition for their nutritional benefits . Its seed are Hygroscopic and have the ability to absorb water , and form a mucilaginous layer that gives chia-based foods and drinks a gel-like texture . Chia seed were first cultivated by Mexico , Guatemala country and originally native of America . Chia is a annual herbaceous plant that can reach near about 1 meter in height . Its leaves are elongated and serrated , opposite venation . The plant bears spikes of small blue , purple or white flower ( Bisexual ) that have a high rate of self pollination and arranged in whorls . Which  is a desert plant requiring little irrigation and grow well sandy loam soil . Its seed are white to greyish black in color , measure 1-2 mm size and  increasingly popular as a gluten-free alternative .

     

        

 Vernacular name of Chia seed – Family – Lamiaceae

              English ( Sweet basil seed ) , Hindi ( Sabja  Beej , Chia seed , Chiya seed , Tukmaria ) , Bengali ( Tokma  seed ) , Malyalam ( Kasa  seed) , Kannada ( Aalavi seeds ) ,  Sanskrit ( Samudraphala , shati ) , German ( Chia-Samen ) , Orisha ( Chia beej ) , Marathi ( Chia beej ) , Russian ( Semena Chia seed) . Botanical Name ( Salvia Hispanica ).

Properties of Chiya seed –

1.     Ayurvedic properties of Chia seed - Rasa ( Madhur / sweet , Kashaya / Astringent) , Guna ( Heavy / Snigdha / Unctuous ) , Veerya ( Sita / Cold in potency ) , Vipaka ( Madhur / Sweet ) , Action in Dosha ( Vata Pitta Shamak ) . Pharmacological action – Anti-oxidant , Hypoglycaemic , Anti hyper tensive and Cardio protective .

2.     Other properties - Chia seed are not only Omega-3 fatty acid and fibre , but they also have a rich content of Anti-oxidant , Vitamins , and Minerals . This seed to be a rich and most-concentrated source of alpha-linolenic acid (ALA) ,which is an Omega-3 fatty acid . Chiya seed are hygroscopic , absorbing up-to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive  gel texture .Chia seed are a good source of both soluble and insoluble dietary fibre .

3.     Weight loss- Chia seeds possesses potent bioactive constituents that are responsible for the weight loss promoting effect of this herbs and have  natural Mild-obesity  properties . These constituents promote the breakdown of fats and prevents expansion of adipose tissues in the body .It also minimize the carvings and appetite of the obese patients thus limiting their intake of calories . It absorbs water , becomes gel-like , and expand in our stomach to slow our digestion and may help you feel full after a meal . It means , soluble fibre may support appetite regulation and weight loss .

4.     Improving digestive system and Gut health -  It also benefit human health by neutralizing reactive molecules known as free radical . Chia seeds are restorative for the digestive system , and improve the overall health of several organs in the human body . Chia seed have some properties such as ; Anti-oxidant ,Cardio-protective , Anti-proliferative , Mild –appetite suppressant. Its seed are known for boosting energy level and improving physical endurance with provide strength to the body .

5.     Prevent liver problems – It contain rich fibre , Omeg-3 fatty acid and Antioxidants , which may help to reduce inflammation in the liver , improve liver function and protects against oxidative stress. It may also reduce fatty liver and Omega-3 fatty acids / alpha linolenic acid ,may useful to treat non-alcoholic fatty liver disease .

6.     Cholesterol and Triglyceride levels - Chia seed may be used to minimize the  triglycerides and bad cholesterol level in the our blood . Chia seeds possess hypolipidemic properties and it may helps to regulate the fat metabolism . Its seed also contain alpha-linolenic acid , which improve adiposity and prevent hypercholesterolemia . Soluble fibre of Chia seed can help minimize total and LDL cholesterol in our blood , which can minimize risk of heart disease . Sits soluble fibre  can help lower LDL cholesterol levels by binding to cholesterol in the digestive tract and removing it from the body . This is the way it may be helps to prevent heart disease .

7.     Prevent Diabetes  disease  -- Chia seed contain rich fibre ,Fibre slows the absorption of sugar in to the blood stream ,preventing increasing sugar levels . These fibre  may help to reduce insulin resistance and control blood sugar levels  . It has low in Glycaemic index , rich in antioxidants , don’t sudden spike in blood sugar after eating food and improving pancreatic beta-cells . Gel-like substance formed when chia seed in liquid can further slow digestion , contributing to more gradually sugar absorption . Chia seed are rich source of protein providing all nine essential amino acids that aid blood sugar stability and energy supply .

8.     Neuroprotective properties- Oxidative stress plays a major role in the activation of neuronal death mechanisms . Chia seed are one of the best plant-based sources of Alpha-Linolenic acid ( ALA) , which play a critical role in maintaining brain health by preventing oxidative stress . It can be used in supportive treatment for depression and anxiety . Chia is also beneficial for promoting  healthy brain function . Anti-oxidant Polyphenolic compound of Chia seed also offer protection against other disorders such as diabetes and Alzheimer’s and Parkinson’s disease .

9.     Improve immune system – Chia seed improve immunity due to rich antioxidants and Omega-3 fatty acids , which may help minimize inflammation in whole body , supporting enhancing immune system .They also contain other nutrients that support immunity .

10.  Beneficial properties - Chia seed contain unsaturated fatty acid , gluten-free protein , vitamins , minerals and phenolic compound, all of which are essential components of a healthy balance diet . Soluble fibre in Chia seed forms a gel – like substance when soaked , which acts as a prebiotic to feed healthy gut bacteria . Seed are also an excellent source of anti-oxidant . Anti-oxidant  found in Chia seed may help to fight against free radicals in our body . Free radical may cause oxidative stress and cell damage .

Chemical properties of Chia seed –

1.     Nutritional value of Chia seed as per 100 gm near about are ; Energy 485 kcal ; Protein 16 – 21% ; Fats/Fatty acid  30 -32 % ; Non fibrous Carbohydrates 27 -40 %  ( Dietary Fibre 30 -32 % )of the seed by dry weight  ; Minerals ( Calcium , Iron , Magnesium , Potassium , Sodium , Zinc ) ; Vitamins ( C , B1 ,B2 ,B3 ,A , E  ) ; Fats ( saturated , monounsaturated, polyunsaturated , Omeg-3 fatty acid ,Omega-6 fatty acid ) . Chia seed are a rich source of the B Vitamin , Thiamine and Niacin Vitamin .

2.     Chia seed contain Rich fibre  -  Chia seed contain rich fibre , in which Insoluble fraction ( IDF ) 85% , while soluble dietary fibre ( SDF )is near about 7-14% .This type of fibre fermentable because it acts as food for Gut bacteria to break down and ferment it . The main use of its is to improve heart health , reduce cholesterol levels and promote intestinal health .

3.     Chia seed are also a good source of plant proteins and the main proteins component Globulins contain in Chia seed  . Chia seed contain all important Amino acid such as Isoleucine , Leucine , Lysine , Methionine , Phenylalanine , Threonine , Tryptophan , Histidine and Valine . Chia seed contain no gluten .Globulins are a rich source of glutamic acid , aspartic acid , and sulphur amino acid . The Amino acids in Chia seed are used by the body to build protein . These Amino , which are crucial for various bodily functions like muscles , enzyme production , and hormone regulation . Glutamic acid is associated with stimulating the central nervous system and athletic endurance .Aspartic acid also contribute to proper nervous system function and the regulation of hormones . Chia seed are also a potential source of bioactive peptides , which can act as protective agents against oxidative processes .

4.     Bioactive compound in Chia seed include e.g. Polyphenols ,Antioxidants , Carotenoids , Phytoestrogens , Sterols , Stanols , Vitamins , Dietary fibre , Fatty acid , Probiotics , Prebiotics and bioactive peptides. These Polyphenols are , Gallic acid , Caffeic acid , Chlorogenic acid , Cinnamic and ferulic acid , Quercetin , Kaempferol , Myricetin , rutin  etc. .These bioactive compounds provide various health benefits including minimizing inflammation , combating  oxidative stress , lowering bad cholesterol levels and potentially protecting against chronic disease due to their potent antioxidants properties .

5.     Maintain healthy heart and  blood pressure  - Chia seed contain Quercetin , an anti-oxidant that can minimize the risk of developing many health condition , including heart disease . The seed also high in fibre , which may be help to minimize lower high blood pressure . Powerful Anti-oxidant in chia seed include Caffeic acid , Chlorogenic acid , Kaempferol and Quercetin .These nutrients may help provide many health benefit. These may all have protective effects on our heart and liver .Chlorogenic acid may help lower blood pressure , while Caffeic acid has anti-inflammatory effects .

6.     Antioxidants properties - Chia seed contain Tocopherols , Phytosterols, Carotenoids and Polyphenolic compound , all of which exhibit anti-oxidant activity . The presence of these compound serve to scavenge free radical , chelate ions and donate hydrogen molecules .It means these antioxidants compounds primarily function to protects the body from damage caused by free radicals , which can leads chronic disease .

7.     Healthy Fatty acid  - Chia seed characterised by high content of polyunsaturated fatty acid , mainly Alpha-Linolenic acid ( near about 60%) ,Linoleic acid ,  Oleic and Palmitic acids . Chia seed have greater content of Omega-3 fatty acid than flax seed . These healthy fatty acid in Chia seed , Omega-3 fatty acid ( ALA 0 are used by the body function, minimize inflammation and helps in maintain good health .

 Side effect of Chia seed 

1.     Chia seed may cause abdominal discomfort due to high fibre content .It generally occurs , who people take the seeds the first time and excess amount . 

2.     Chia seeds may absorb 27 times more water than its weight forming hydrogel capsule. It may result in oesophageal obstruction .Therefore , these seeds should not be taken in dry form by people having the previous history of dysphagia or oesophageal obstruction . 

3.     The best way to consume chia seed is to soak them in water overnight and allow them to expand before eating .

Disclaimer –

          This content about Chia seed  is purely informative and educational in nature and should not be constructed as medical advice. Please when use Chia seed  as medicine , consult doctor before use Chia seed  or Salvia Hispanica .