Chia seeds are also known as Salvia Hispanica is a flowery-mint plant that is widely cultivated in South America- Mexico and Australia. It was also an important food for the Maya and Aztec civilizations, especially in religious ceremonies.
What are chia seeds?
Chia seeds are black and white gluten-free tiny seeds. They taste like a mild nutty savory flavor. You can find them in any health food store or supermarket.
In recent years; chia seeds have become a popular superfood all around the world due to their rich health profile as they are rich in ALA, omega-3 fatty acids, proteins,f dietary fibers, and minerals.
Nutritional value of chia seeds:
|USDA ||Jin et al. |
|Protein||16.5||g/100 g||24.2||g/100 g|
|Calcium||631.0||mg/100 g||456||mg/100 g|
|Folate||49.0||µg/100 g||n.e.||µg/100 g|
(n.e., not evaluated).
There are many great benefits of chia seeds, let’s discover the most interesting ones
Chia seeds benefits
1.Rich in Fibers
This plant-based food is rich in fibers and proteins. Since 28 grams of chia seeds contains 11 grams of soluble fibers that absorb water, increase the feeling of satiety for a longer period of time, and slow the absorption of food in your stomach which is good to help in weight loss and proteins would also reduce appetite and calories intake.
2.Omega 3 – source
Chia seeds contain a great form of (ALA) that our body can’t synthesize and healthy omega -3 fatty acids that lower blood pressure(LDL), triglyceride levels, and blood pressure. In this way, chia seeds decrease the risk of inflammation-related to cardiovascular disease and type 2 diabetes complication
Additionally, omega -3 also plays a great role to enhance the function of immune system regulation and the prevention of infections.
An ounce of chia seeds contains 5 grams of omega -3s per serving!
The high amount of antioxidants in chia seeds can help to protect the skin from UV radiation which causes damage to skin cells and reduce the signs of aging and wrinkles.
4.They ‘ve got calcuim!
In fact, three tablespoons of chia seeds contain more calcium than a glass of milk. This plant-based diet has a good amount of calcium, magnesium, and phosphorus which promotes the health of bones and muscles especially for vegan people who don’t eat dairy products.
Use chia seeds in your daily meals, in sandwiches, smoothies, and so on.
What are the best ways to eat chia seeds?
There are many ways to eat and incorporate chia seeds in your healthy diet in almost every meal.
- Sprinkles in salads.
- Add chia seeds to your cereals or mix them into yogurts.
- Make delicious puddings and jams.
- Blend chia seeds with smoothies and soups.
- Use chia seeds to make bread, biscuits, mix cookie dough, muffins, and more.
How much chia seeds should I eat in a day ?
Generally, chia seeds don’t cause negative effects on the body, but remember Every extremity is a fault!
Eating one tablespoon of ground chia seeds per day is considered a healthy amount, it depends also on the age because high doses can cause digestive problems like constipation, bloating, and gas.