Chia Seeds:
by Dr. Perricone
Omega-3 Fatty Acids and Nutritional Power Food
No discussion of weight loss would be complete without the
omega-3 essential fatty acids. Your body needs the right fats to
burn fats rather then store them. As you learned in chapter 2,
the omega-3s activate nuclear receptors called peroxisome
proliferator-activated receptors, or PPARs. These receptors,
located in the cell nucleus, control blood sugar, the storing and
burning of body fat, and the way energy is used in the body. Re
omega-3s produce a protein known as uncoupling protein 3, which
uncouples oxidative phosphorylation. This results in greater
energy dissipation as heat and a decrease in stored body fat.
Traditionally, I have recommended consuming foods rich in the
omega-3s, such as wild salmon, sardines, anchovies, and so on, as
well as taking high-quality fish oil capsules. I cannot repeat
often enough that the omega-3s are vital to the health of many
organ systems, including the skin, heart, and brain. They are
also indispensable in any successful weight loss program.
I can recommend an outstanding new source of the omega-3s: chia
seeds. I call them "new" only because they are new to the
majority of us, but chia has been used for centuries. I have been
working with the Green Foods Corporation to introduce these
remarkable seeds, which, as you will soon discover, are
unsurpassed for increasing energy, endurance, and much more.
The seeds of the chia plant (Salvia hispanica L.) are a
concentrated source of high-quality macronutrients required by
the body: omega-3 fatty acids, dietary fiber, high-quality
complete protein without gluten, and low-glycemic carbohydrates.
This outstanding combination of nutrients ensures that I enjoy at
least one serving of chia seeds daily.
I suggest that you sprinkle chia seeds on salad, veggies, fruits,
cottage cheese, yogurt, main dishes-wherever you can-to take
advantage of their tremendous health benefits. They are basically
without taste and add crunch when used in this way. They absorb
fluid, so if you mix chia seeds in water, they will form a gel,
which will add body to salad dressings, sauces, and cooked
dishes.
Though micronutrients support all biochemical processes in the
body, they are more involved in the structural components of
cells and tissues. For example, omega-3 fatty acids are vital
components of cellular membranes, while amino acids from protein
are needed as integral structural components of muscle tissue,
connective tissue, and enzymes, among other functions.
Chia seeds contain micronutrients including substantial amounts
of vitamin E and other antioxidants that offer twofold
protection, protecting our body and its natural oils from
oxidation. Chia seeds are also a good source of bone-building
minerals, including calcium, magnesium, and phosphorus, and
contain a high level of lignans, phytochemical compounds that act
as phytoestrogens. Lignans also possess anticancer properties.
Not only are chia seeds nutritious, they are nonallergenic,
contain very little sodium, are gluten-free, and, unlike flax
seeds, have been granted GRAS (generally recognized as safe)
status by the FDA. Since they possess so many healthful qualities
without any known drawbacks, they are gaining well-deserved
popularity as a superfood.
Although chia seeds are relatively new to the world food market,
they have been a staple food for the peoples of Mexico for
centuries. Chia seeds form a hydrophilic colloidal suspension
(gel) in water because of their high soluble fiber content. They
slowly release their nutrient content and water into the
digestive tract for absorption and utilization over extended
periods. This provides an even and sustained source of nutrition,
hydration, and energy for the body as the gel passes through the
digestive tract. Chia seeds were highly valued as an endurance
food because of this attribute by the Mayans and Aztecs and are
still used today as food in Mexico and the southwestern United
States. The ability of chia seeds to form a hydrophilic gel helps
in maintaining normal blood sugar levels and promoting gentle
detoxification by physically cleaning the lining of the digestive
tract during transit.
The Ideal Ratio of Omega Fatty Acids
Chia seeds are an excellent source of both of the essential fatty
acids (EFAs), linoleic acid (LA), and the omega-3 fatty acid
alpha-linolenic acid (ALA). In fact, chia seeds provide the
highest amounts of vegetarian omega-3 fatty acids. They have an
ideal omega-6-to-omega-3 ratio of 1:3. Though all omega fatty
acids, including omega-3, -6, and -9, contribute to our health,
our modern dietary habits often result in many people consuming
diets with both an unbalanced ratio of EFAs and not enough
omega-3 fatty acids. There are many fatty-acid chemical
structures but only two kinds of essential fatty acids: omega-3
and omega-6. Both the absolute and the relative amounts of these
fatty acids consumed per day are important, since omega-6 fatty
acids may interfere with some of the actions of omega-3 fatty
acids, including their anti-inflammatory benefits.
Omega-3 Benefits
Both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
omega-3 fatty acids are essential to our health. DHA is the most
abundant fatty acid in the brain and retina, and low levels of it
are associated with a decline in learning and memory (which are
reversed by the addition of DHA to the diet), age-related
cognitive decline, and Alzheimer's disease. In addition, DHA's
ability to lower blood fats, known as triglycerides, helps
protect against heart disease. Since cardiovascular function and
blood flow are often impaired in people with senile dementia, DHA
may help improve age-related cognitive decline in two ways:
directly, by supporting nerve cell structure and function, and
indirectly, by increasing the availability of nutrients to brain
cells through improved circulation.
Studies investigating the evolution of human dietary patterns
suggest that the human diet had a ratio of about one to one of
omega-6 to omega-3 EFAs at least until the advent of agriculture.
Unfortunately, our modern fast-food diet is extremely top-heavy
in omega-6 vegetable oils, resulting in an unbalanced ten-to-one
or higher ratio. Add to this the high amounts of saturated fats,
trans fats, and nutrient-deficient foods present in the typical
American diet, and it is clear why many people in the United
States are overweight or obese and deficient in their levels of
omega-3 fatty acids, which places them at high risk for chronic
diseases during their later years. An unfavorable ratio-high
omega-6 to low omega-3 EFA-can lead to increased inflammation
throughout the body, which may be the leading culprit in the
development of chronic diseases and, as you know, wrinkled,
sagging skin.
Increasing the intake of omega-3 fatty acids and reducing omega-6
fatty acids may help prevent excessive inflammation by inhibiting
the expression of a gene involved in the production of
inflammatoryrelated proteins and help lessen the risk and/or
progression of chronic diseases.
Unfortunately, it is often difficult for people to consume a diet
that contains a favorable ratio of essential fatty acids, since
much of our food supply is heavily skewed toward fast foods,
dairy products, and meat, which are high in omega-6 fatty acids
and low in omega-3 fatty acids.
ABOUT MEAT
It's time for me to make a point about meat. We have been told
that red meat has an unhealthy nutrient profile. This is true if
we are talking about agribusiness and grain-fed cattle raised on
feedlots. If you have access to 100 percent grass-fed,
pasture-raised beef and lamb, the nutrient profile begins to
resemble that of cold-water fish. Grass-fed beef and lamb contain
high levels of omega-3 and conjugated linoleic acid, making this
type of meat a healthy choice.
PLANT FOODS
The good news is that people are becoming more aware of and
receptive to the value of adding more plant-based foods including
fruits, vegetables, seeds, nuts, and legumes to their diets. Not
only will this help increase the intake of omega-3 fatty acids
and shift the balance back to a favorable, noninflammatory ratio
of omega-6 to omega-3 EFAs, but eating more plant-based foods
will improve a person's antioxidant and overall nutritional
status. Increasing the amount of omega-3 EFAs while decreasing
omega-6 EFAs in the diet can help control inflammation, support
cardiovascular and neurological function, promote tissue repair
and rejuvenation, and may also help regulate cholesterol, sugar
levels, and blood pressure, all of which lower the risk of
chronic disease and enhance vitality.
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