Chia seeds are originally from the mint family (Lamiaceae). They are the edible seeds that come from the desert plant of Salvia hispanica, native to central and southern Mexico. Resources say that chia crops were widely cultivated during the pre-Columbian days by the Aztecs and were among the staple foods for the Mesoamericans.
Chia seeds are oval in shape and are small flattened seeds in appearance. They have an average weight of 1.3mg per seed(0.020g). They are a mix of black, grey, brown and surprisingly they also come in the shade of white. When soaked in water the seeds can absorb up to 12 times their weight and develop a mucilaginous coating that offers them both a gel-like texture and a structure. The seeds can be consumed raw as well.
Health benefits
Chia seeds are whole-grain food and it contains 139 calories about two tablespoon and therefore the dried chia seeds contain 16% protein, 6% water, 42% carbohydrates, 31% fats, and vitamins and minerals. They are a good source of omega-3 fatty acids. They are not only high in fibre but may also work as an aid for weight loss, promotes energy, loaded with antioxidants, stabilises blood sugar levels and helps in digestion. Along with other health benefits, they may also lower the risk of heart diseases. The soluble fibre that is primarily found in these seeds controls bad cholesterol in your blood. It also contributes nutrients for bone health that includes 63% calcium, 94% magnesium, 59% iron and 123% phosphorus.
28 grams of these health packed seeds has 10 grams of dietary fibre. Mix results have been seen within their intake for helping in weight loss that are put forward by various studies. In keeping with theoretical studies when you consume chia seeds, they soon expand in your stomach, help you feel full and encourage you to eat less and eventually you shed some pounds. Whereas in contrast, one study says that after intaking chia seeds over a 12 week period no improvement has been seen in the change of appetite and weight loss.
It has also been seen that adding chia seeds in your everyday balanced diet may prevent the development of several chronic diseases.
SuperFood in food and beverages
Chia seeds are one of the versatile ingredients. They have a bland taste which makes them incorporated and you can easily add them in your diet. You can use them for toppings in other foods, add them in your oatmeal, pudding, smoothies or perhaps soak them into your juice. You can also sprinkle them on top of yoghurt and bread in addition.
Chia seeds are a substitute for eggs. The gelatin-like substance when soaked in water is often employed in the method of baking vegan cakes. It is also commonly recommended to consume 1.5 tablespoons of chia seeds twice a day. They are also stated as “super-food.”
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