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Chia Seeds 101
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Chia Seeds 101 – Top 8 Health Benefits & How To Consume?

Chia Seeds 101

Who knew something as small as chia seeds could pack such a nutritional punch? Here in Singapore, where we’re always on the lookout for the next big thing in health foods, chia seeds have quickly become a must-have in everyone’s pantry. They’re not just versatile and easy to incorporate into any meal, but their health benefits are through the roof!

Chia seeds have emerged as a powerhouse of nutrition, offering an array of health benefits that can significantly contribute to a balanced diet. Packed with omega-3 fatty acids, Chia seeds can elevate your heart health, improve digestion and reduce inflammation. Perfect for topping off your breakfast or enriching your salad, chia, in all its forms, offers versatility and vast health benefits.

In this article, we dive deep into the world of chia seeds, exploring their nutritional content, health benefits, how to incorporate them into your diet, and how they compare to flax seeds.

What Are Chia Seeds?

What are Chia Seeds

Chia seeds are small, black seeds from the Salvia hispanica plant, a member of the mint family, which is native to central and southern Mexico. Notwithstanding their ancient history as a dietary staple, chia seeds have gained modern popularity as a superfood due to their impressive nutritional profile and health benefits.

Chia Seed Nutrition (Per 2 Tablespoons or 15g):

Chia Seed Nutrition Facts

Top 8 Health Benefits of Chia Seeds

  1. Enhance Digestive Health: Chia seeds are an excellent source of dietary fiber, offering about 5-6 grams per serving of 2 tablespoons. This high fiber content aids in digestion by promoting the growth of good bacteria or probiotics in the gut and ensuring smooth bowel movements. Regular consumption can help prevent constipation and maintain a healthy digestive tract.

  2. Enhance Heart Wellness: The omega-3 fatty acids in chia seeds, particularly alpha-linolenic acid (ALA), play a crucial role in cardiovascular health. These fats help to reduce blood pressure, lower triglyceride levels, and elevate HDL cholesterol, the “good” cholesterol. This combination of effects protects against heart attack, stroke, and atherosclerosis. You may read this article for more information.

  3. Strengthen Your Bones: Chia seeds are a rich source of calcium, magnesium, and phosphorus, minerals essential for bone health. To put things in perspective, about three tablespoons of chia seeds will yield more calcium than a glass of milk. This makes chia a great alternative for those who don’t consume dairy products. Together, these nutrients contribute to bone mineral density and overall skeletal health.

  4. Blood Sugar Control: Incorporating chia seeds into your diet can help regulate blood sugar levels, thanks to their high fiber and healthy fat content. These components slow down the rate at which complex carbohydrates are digested and absorbed into the bloodstream, preventing blood sugar spikes after meals. This regulatory effect can reduce the risks of metabolic syndrome and type 2 diabetes.

  5. Great For Weight Management: The combination of fiber and protein in chia seeds can significantly aid weight management efforts. Fiber absorbs large amounts of water and expands in the stomach, increasing the feeling of fullness and reducing appetite. Protein also helps promote satiety, which leads to eating less food without feeling hungry. Together, they can help control weight by minimising calorie intake.

  6. Inflammation Reduction: Chronic inflammation is linked to several health conditions, including heart disease, cancer, and autoimmune diseases. Chia seeds contain significant amounts of omega-3 fatty acids and antioxidants, which have been shown to reduce inflammation markers in the body, promoting overall health and reducing the risk of chronic diseases.

  7. Improve Energy and Metabolism: Chia seeds are packed with B vitamins, zinc, iron, and magnesium, all of which are involved in energy metabolism. Their balanced blend of protein, fats, and fiber can help stabilize energy levels throughout the day. For athletes or those looking to enhance exercise performance, chia seeds can be a beneficial supplement for sustained energy and improved endurance.

  8. Mood Enhancement: Tryptophan, an amino acid found in chia seeds, is a precursor to serotonin, a neurotransmitter that plays a key role in mood regulation. Consuming chia seeds may help improve mood and promote better sleep quality by facilitating the production of serotonin and melatonin, the sleep hormone.

How To Consume

How To Consume Chia Seeds

Chia seeds are incredibly versatile and can be easily incorporated into your daily diet. Here are a few ideas:

  • Soaked in Liquid: Soak in water or milk overnight to make a chia pudding. For a quick recipe, you can also stir and soak chia seeds in water/beverages for a short period of time (at least a few minutes) to allow the seeds to bloat and absorb water before drinking the beverage. 
  • Added to Smoothies: Blend with fruits, vegetables, and liquid of choice.
  • As an Egg Substitute: Mix with water to form a gel and use in baking. The general ratio for making a chia seed egg substitute is 1 tablespoon of chia seeds to 3 tablespoons of water. Let the mixture sit for about 5-10 minutes until it forms a gel-like consistency similar to that of a raw egg.
  • Topping: Sprinkle on yogurt, salads, or oatmeal for a nutritional boost.

    If you’re looking for more creative ways to consume Chia Seeds, check out the recipes here.

What ’s the difference between White Chia Seeds and Black Chia Seeds?

There is no major nutritional difference between the black and white seeds. Studies have shown that the difference is more related to where and how the seed was grown, the soil condition of the area, and not so much the seed colour.

Summary

Chia seeds are a nutrient-rich superfood that can enhance your health in numerous ways. From improving digestive health to boosting heart health and aiding in weight management, the benefits are as versatile as the ways to consume them. By integrating chia seeds into your daily diet, you’re not only embracing a superfood but also adopting a healthier lifestyle with a stronger immune system in the long run.

For readers in Singapore looking to improve their health and wellness, incorporating chia seeds into your diet is a simple yet effective step towards healthy eating for the whole family. Whether the seeds are added to water, smoothies or breakfast recipes, made into chia pudding, or used as a nutritious topping, the possibilities are endless. Start exploring the benefits and recipes of chia seeds today and make them a staple in your health-conscious diet.

High Blood Pressure Foods
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Killing You Slowly : High Blood Pressure

High Blood Pressure Foods

One in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), according to the National Population Health Survey in 20201. This represents a sharp increase from the 24.2% in 2017. 

When a person’s blood pressure is consistently at 140/90mmHg or higher, he/she is said to have high blood pressure. A borderline high is between 130-139/85-89mmHg. 

Hypertension is often referred to as “the silent killer” because it may show no obvious symptoms and may strike you with a sudden cardiac arrest or heart attack. Older people are usually at higher risk as the vascular system changes with age. There’s a reduction in elastic tissue in their arteries, causing them to become stiffer and less compliant. Having said that, high blood pressure in young adults and even children is not uncommon in Singapore. 

The good news is high blood pressure can be managed with dietary and lifestyle changes. It is better to prevent it from young than to treat it later in life by taking blood pressure medication for the rest of your life.  

Tips To Manage High Blood Pressure 

1. Food Choices 

(a) Reduce Fat and Sodium Intake

The average Singaporean consumes as much as 3,600mg of sodium2 daily, which is close to 2 teaspoons of salt (9g salt) . This is almost twice the WHO’s daily recommendation of 2,000mg of sodium3 (or less than 5g salt). 

If you eat out often, opt for lower-salt and less-oil food options. As much as most of us love hawker fare, many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion! Choose lower-sodium dishes, for example sliced fish bee hoon, herbal tonic soup, Teochew porridge, Thunder tea rice, economical rice with vegetables and fish (less gravy/sauce). Cut down on gravy- or sauce-based dishes such as lontong, laksa, and deep-fried foods. The gravies and sauces in hawker dishes usually have a lot of hidden sodium (and MSG) in them. 

If you prefer to prepare your meals at home, use less salt (or use lower-sodium salt) and less oil. We highly recommend choosing 1 of your daily meals to be low-in-sodium or sodium-free. The easiest way to do this without going crazy over what to eat at each mealtime is to go low-sodium for breakfast time – protein-rich oatmeals, overnight oats with chia seeds and fruit/nut toppings, smoothies with plant protein powders are easy and quick to prepare in the morning. Besides super-charging your body with an abundance of nutrients, these protein-rich breakfasts will make you feel full longer till lunch time while keeping your overall daily sodium intake lower. 

(b) Increase Fiber Intake – More Vegetables, Fruits, Nuts/Seeds

Incorporate a variety of colorful fruits, vegetables, high-fiber cereals, nuts/seeds and wholegrains into your daily meals or snacks. 

Potassium, magnesium and calcium in the diet have been shown4 to be important for hypertension control. The best sources of these micronutrients come from whole foods, such as fruits and vegetables, rather than supplements. We recommend sweet potatoes, bananas, dried apricots, watermelon, avocado, chia seeds, moringa leaf powder, cacao powder, broccoli, spinach, yoghurt and many more. 

(c) Embrace Healthy Cooking Methods

Use non-stick cookware to minimize the need for added oils or fats. Choose grilling, baking, or steaming over frying, and enhance meals with herbs and spices rather than excessive salt.

(d) Limit Highly Processed Foods

Opt for whole foods that are minimally processed. Highly processed foods such as many frozen ready-to-eat foods in supermarkets/convenience stores often contain high amounts of sodium used as preservatives to prolong shelf life.

(e) Learn to Read Food Labels

Pay attention to saturated fat and sodium/salt content on food labels. Choose products with reduced fat, low to zero sodium content, and no added salt whenever possible.

2. Exercise As Lifestyle

A lack of physical activity is linked to high blood pressure. While exercise alone cannot compensate for an unhealthy diet, regular physical activity is vital as it lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily.

However, it is important to note that the benefits of exercise will not be realized if it is not done consistently, as a habit. You can lose gains after stopping exercise for two weeks. The standard recommendation is to have moderate exercise for 150 minutes per week (or aim for minimum 30 min a day) or vigorous exercise for 75 minutes per week. 

Enhance the health of your heart, lungs, and circulatory system through activities like brisk walking, biking, swimming, hiking, dancing, and more. Remember to do something you enjoy so that it is easier to make the exercise a lifestyle habit. 

3. Lose Extra Pounds 

Blood pressure often increases as weight increases. Being overweight can also lead to sleeping issues such as sleep apnea (disrupted breathing during sleep), which further raises blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. 

4. Get Quality Sleep & Keep Stress Levels Low

Insomnia, sleep apnea, and not getting enough quality sleep can contribute to hypertension. Avoid large meals, drinking lots of water, alcohol, caffeine closer to bedtime. Try deep breathing exercises which have been shown to be beneficial for blood pressure and stress levels5.

5. Quit Smoking

Smoking increases blood pressure: it damages your heart and your blood circulation. 

Sources/References:

  1. Singapore Heart Foundation  : https://www.myheart.org.sg/health/risk-factors/high-blood-pressure/
  2. Health Promotion Board. (2019). National Population Health Survey (NPHS).
  3. World Health Organization (WHO) A salt intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO for the prevention of cardiovascular diseases, the leading cause of death globally.
  4. NIH National Library of Medicine: Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension 
  5. NIH National Library of Medicine : Deep breathing exercise at work: Potential applications and impact.

Conclusion

It is important to get your blood pressure checked regularly as high blood pressure is typically symptomless. Once diagnosed with high blood pressure, this chronic condition will stay for life and can lead to serious health problems and sudden stroke/heart attacks. Having said that, high blood pressure can be managed and kept under control if patients make effective lifestyle changes as mentioned in this blog and take BP-lowering medications as prescribed by their doctors. It is never too late to start managing high blood pressure. Take the first step today to make a lifestyle change that matters to your heart.