Omega 3 and 6 for the vegetarians

What is Chia Seeds?  Chia is called Nature’s Complete Superfood because it is very high in nutrition that is essential for a healthy diet including Omega 3, dietary fibre and protein as well as vitamins and minerals and antioxidants.

Chia is whole grain food  Chia is a wholegrain food because it contains all components of the grain; the Bran, Germ and Endosperm.  There is a constantly growing body of evidence that the consumption of wholegrain foods leads to better health. Research also shows that eating wholegrain foods can help lower the risk of being overweight and lower the risk of diet related disease such as diabetes and heart disease.

Chia is a whole grain food  Many of the important nutritients are located in the outer layer ‘the Bran’ which is why wholegrain foods are so important. Some research suggests that people who have a diet rich in wholegrain high fibre foods have a reduced risk of bowel cancer.  The amazing thing about Chia as wholegrain food is that it contains such a high amount of fibre, protein and Omega 3 as well as vitamins, minerals and antioxidants. The protein is a complete protein with all 8 essential amino acids which is very rare for a vegetarian source of protein

Benefits of Chia Seeds  Omega 3  Dietary Fiber  Anti-oxidants  Proteins and amino acids  Vitamins, minerals, trace elements  Gluten free

Source of omega 3  Omega 3 ALA is especially important for a healthy heart and research has shown it can be beneficial for lowering cholesterol, maintaining artery function and reducing the risk of cardiovascular disease. The other function of ALA in the body is to be partially converted to other Omega 3 fatty acids - Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) which studies have shown can be beneficial for brain function, mood disorders and cardiovascular health.  Omega 6 LA is important for healthy skin and to be partially converted to Gamma Linolenic Acid (GLA) and Arachidonic Acid (AA) which research has shown can be beneficial for anti inflammation, joint mobility and heart function.

Chia is a source of both soluble and insoluble dietary fiber  Soluble fibre is 'soluble' in water. When mixed with water it forms a gel-like substance and swells. Soluble fibre has many benefits, including moderating blood glucose levels and lowering cholesterol.  Insoluble fibre does not absorb or dissolve in water. It passes through the digestive system in close to its original form. Insoluble fibre offers many benefits to intestinal health, including regular gut function and can reduce the risk and occurrence of colon cancer. Chia seeds nutritional composition

Composition of dietary fiber in Chia seeds Nutritional Information Quantity Per serving Of 15 gm Quantity Per serving Of 100 gm Dietary Fiber5.4 gm36.0 gm Insoluble Fiber4.5 gm29.9 gm Soluble Fiber0.9 gm6.1 gm

Source of antioxidants  Antioxidants are substances that can protect the body’s cells from the damage caused by unstable molecules known as free radicals

Source of antioxidants  Because oxidation is a naturally occurring process within the body through external sources such as exposure to the sun or pollution, a balance with antioxidants must exist to maintain cell health. Chia is an excellent source of antioxidants.  Studies have shown a diet containing antioxidants can slow the process of aging in both the body and the brain such as lessen the effects of chronic diseases such as Alzheimer's disease and muscle degeneration.

ORAC value of Chia seeds  The level of antioxidant within foods is measured by their Oxygen Radical Absorbance Capacity or ORAC score. Nutritional Information Quantity per serving 15 gm Quantity per serving 100 gm ORAC Vitamin E Equivalence ,250

How does Chia compare with other foods traditionally recognised as being high in antioxidants ?

Vitamins. Minerals, Trace Elements and Gluten free  Chia is a wholefood packed with wide range of vitamins, minerals and trace elements such as :- Calcium - ensures strong bones and teeth as well as the proper functioning of neuromuscular and cardiac function.

Vitamins, Minerals and Trace Elements  Iron - is a component of a number of proteins, most importantly haemoglobin which transports oxygen to tissues throughout the body, in particular from the lungs to the muscles and other organs.  Magnesium - aids in the body's absorption of calcium and also plays a key role in the strength and formation of bones and teeth. Magnesium is also vital for maintaining a healthy heart by stabilising heart rhythm and helping prevent abnormal blood clotting.

Vitamins, Minerals and Trace Elements  Phosphorus - supplies the body with phosphate, and phosphate is a main component of bone structure. Phosphorus is necessary to maximise the benefits of calcium and can also help maintain the health of the kidneys and regulate fluid levels in the body.  Potassium - helps to regulate blood pressure, to keep the right balance of water in fat and muscle tissues and ensures the proper functioning of cells.

Chia seeds is gluten free !  Chia is gluten free. Gluten is a protein found in grains such as wheat, rye, barley. Some people cannot tolerate gluten when it comes in contact with the small intestine in a condition known as coeliac disease.

Mineral composition of Chia seeds Nutritional informationQuantity serving Per 15 gm Quantity serving Per 100 gm Calcium75 mg500 mg Cobalamin (Vitamin B12)13.5 ng90 ng Folate13.5 µg90 µg Iron1.0 mg6.5 mg Magnesium43.5 mg290 mg Phosphorus90 mg600 mg Potassium75 mg500 mg GlutenNot detected

Chia is naturally rich in Omega 3  Omega 3 (ALA) Chia contains 20% Omega 3. The Omega 3 ALA found in Chia is especially important for a healthy heart and research has shown Omega 3 ALA can be beneficial for lowering cholesterol, maintaining artery function and reducing the risk of cardiovascular disease (CVD). The heart foundation recommends a daily intake of Omega 3 ALA

Chia is naturally a dietary fibre  Dietary Fibre Chia contains 36% fibre of which 80% is insoluble and 20% soluble. Consuming soluble fibre helps to lower cholesterol in the body. High blood cholesterol is a known risk factor in CVD.

Chia is naturally an antioxidant  Antioxidants Chia contains very high levels of antioxidants. Oxidation in the human body produces chemicals called ‘free radicals’ and these chemicals have been linked to CVD. A diet high in antioxidants helps to neutralise these free radicals in the body which supports heart health.