HEALTH BENEFITS OF CHIA SEEDS

 

 Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico, dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster.  

The seeds are small, flat, and ovular with a shiny and smooth texture. Their color ranges from white to brown or black, but there is no difference in its nutritional content.

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds.  The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages.  Chia seeds are a highly versatile ingredient. They have little if any distinctive flavor, so they do not compete with other flavors in a dish.

They also soften in the presence of liquid and become a less detectable texture.  When chia seeds are placed in water or other liquids, their fibers absorb up to 10–12 times their own weight, and the seeds turn into a gel-like mass.

One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3.  Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases.  Sixty percent of the oil in chia seeds is from these omega-3 fatty acids.  However, available research has been more favorable towards a diet containing omega-3-rich foods, rather than on chia seeds alone.

More than 80% of the carb content of chia seeds is in the form of fiber.  A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the required daily intake for men and women.

Unlike flax seed, whole chia seeds do not need to be ground, the seed coating is delicate and easily digested. Chia seeds are a poor source of vitamin but provide high amounts of other nutrients.

Chia seeds are rich in dietary fiber, which benefits digestive health by promoting regularity and increasing stool frequency to prevent constipation. Moreover, the fiber in chia seeds also absorbs a good amount of water, which keeps you full for longer and suppresses hunger.

Fiber-rich foods can keep our body from absorbing a few calories from the foods we eat. The nutrient binds with the fat and sugar molecules in the food and obstructs their absorption. This reduces the number of calories we consume.

The seeds from the same chia plant are being sold as a weight loss aid. They are supposed to help control hunger while they enhance the diet with super nutrients. Chia seeds are supposed to expand in the stomach, giving the feeling of fullness, and would therefore cause us to eat less, and ultimately lead to weight loss.  

Studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety.  Studies revealed that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.

People often wonder if chia seeds should be eaten ground instead of whole. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid.  In this way, they are absorbed and digested well in their whole form.  If eating the seeds dry, choosing ground chia seeds is recommended, as this will help to improve absorption. It is advised to not eat dry chia seeds by themselves.

Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt.   

How to use chia seeds:-

• Chia seeds can be soaked and add to porridge, make a pudding, or simply sprinkle on top of yogurt or salads to boost their nutritional value.
• Sprinkle a few teaspoons into breakfast cereal (hot or cold), soups, or stews.
• Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter.
• Use chia gel as a thickener added to smoothies, puddings, and soups (stir the gel into these foods after they are prepped or cooked).

Chia Recipe ideas:-

• Sweet treats: Make frozen chia popsicles with puréed fruit, chia seeds, and almond milk.
• Chia pudding: Combine 6 tablespoons of chia seeds with 2 cups of almond milk, a teaspoon of vanilla, and 1 tablespoon of honey.  Leave in refrigerator for 1-2 hours.  Enjoy with fresh fruits. This makes a very nice breakfast or dessert.
• Nut butter: Your morning whole grain toast just got a little crunchier, with whole chia seeds sprinkled over a smear of nut butter.
• Smoothies: A couple of tablespoons can be added to shakes and smoothies to up your daily vitamins naturally.
• Beverages: Soak some chia seeds in lemon juice and add some sparkle to your summer iced tea.
• Egg Replacement - A good vegan egg replacement in cookies, muffins, pancakes, or other quick bread, or great to make puddings without cornstarch.

Chia Seed Smoothie

Ingredients

• 1 banana
• 1 cup blueberries
• 2 tablespoons chia seeds
• 1 tablespoon Yogurt
• 1 cup soy milk

How to prepare

Add all ingredients into blender.

Blend, pour it into a glass, and drink.