Chia seeds are the tiny, dark seeds of the Salvia hispanica, or chia, plant. Chia seeds are adaptable and can be used in various dishes.
They can be sprinkled on top of salads or yoghurt, soaked and added to porridge, turned into pudding, or used in baked goods.
They can also be used as an egg substitute or to thicken sauces due to their capacity to absorb liquid and gel.
Chia seeds have an oval shape and are small, flat, shiny, and smooth in texture. They can be white, brown, or black.
Sources: Lacey Baier
Each ounce of chia seeds has 138 calories (28 grams). They contain 6% water, 46% carbohydrates (83% of which are fibre), 34% fat, and 19% protein by weight.
Here are a few benefits of chia seeds
1. Chia seeds are very nutritious despite their small size. They contain a wealth of micronutrients, protein, fibre, and omega-3 fatty acids.
2. Chia seeds contain antioxidants to help your body fight free radicals. Cell damage and oxidative stress are the results of free radicals.
By consuming foods high in antioxidants, you may be able to lower your risk of developing a variety of conditions brought on by free radicals, such as dementia and some cancers.
3. Quercetin, an antioxidant found in chia seeds, can lower your risk of contracting several illnesses. The seeds contain a lot of fibre, which can lower your high blood pressure and your risk of heart disease.
4. Chia seeds are a great source of antioxidants as well. The sensitive fats in chia seeds are protected from rancid by these antioxidants.
Still, they also improve human health by scavenging reactive molecules called free radicals, which can harm cell compounds if they accumulate in the body.
5. Chia seeds provide 39% of the daily recommended allowance of fibre in a 1-ounce serving. When you eat the seeds, their soluble fibre absorbs water, causing them to expand in your stomach and giving you a greater sense of fullness.
Chia seeds can assist you in maintaining a healthy weight by making you feel fuller even when you eat less.
6. Magnesium and phosphorus, two essential nutrients for bone health, are found in chia seeds.
Additionally, one ounce of the seeds has 18% of the daily recommended calcium intake, which is necessary for strong bones, muscles, and nerves. Chia seeds contain more calcium, gram for gram, than dairy products.
7. As many as 27% of people experience constipation and diarrhoea, two of the most prevalent side effects of poor digestion. Your body may have a harder time absorbing all the nutrients it needs and may experience unpleasant side effects if you have poor digestion.
Your body’s digestion, which aids in the breakdown of your food and the absorption of its nutrients, is vital.
Insoluble fibre found in chia seeds aids in the relief of constipation.
Fibre, antioxidants, minerals, and heart-healthy omega-3 fatty acids are all abundant in chia seeds.
They have been associated with reductions in diabetes and heart disease risk factors and advantages for digestion and gut health. They are very simple to include in a balanced diet.
Chia seeds have a mild flavour and amplify the flavour of any food or drink they add. When mixed with liquid, they expand considerably and create a gelatinous coating that is simple to swallow and digest.
Chia seeds can be added directly to liquid-containing foods like yoghurt or juice. Chia gel can be made by mixing 2 cups of warm water with 1/3 cup of chia seeds and then allowing the mixture to thicken.
The gel gets thicker the longer it sits. Chia seed powder is another option. It would help if you weren’t afraid to eat chia seeds because you haven’t cooked them before. Utilising their health advantages all day long is simple.
