Description
Chia Seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. They are oval and gray with black and white spots, having a diameter around 2 millimetres.
They contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega–3 fatty acids. [2] However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone.
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In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation).
The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
Nutrition Facts
|
Amount Per |
| Calories 486 |
| % Daily Value* | |
| Total Fat 31 g | 47% |
| Saturated fat 3.3 g | 16% |
| Trans fat regulation 0.1 g | |
| Cholesterol 0 mg | 0% |
| Sodium 16 mg | 0% |
| Potassium 407 mg | 11% |
| Total Carbohydrate 42 g | 14% |
| Dietary fiber 34 g | 136% |
| Protein 17 g | 34% |
| Vitamin C | 2% | Calcium | 63% |
| Iron | 42% | Cobalamin | 0% |
| Magnesium | 83% |
People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies, and as a topping on salads.
It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can make them useful for thickening desserts, such as chia seed pudding.
To make a strawberry chia seed pudding, mix the following ingredients in a blender:
- 1—1.5 cups of frozen strawberries
- 3 tbsp of chia seeds
- 1 tbsp of coconut nectar or maple syrup
- a pinch of salt
- 1 teaspoon (tsp) of lemon juice
- 1.5 cups of dairy or non-dairy milk
Chill the mixture in a refrigerator for an hour or so before eating.
Also is possible to use it as a substitute for eggs in baked goods, such as muffins and cookies. This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet.
To use the seeds as an egg substitute in baking, try mixing 1 tbsp of whole it, or 2 tsp of ground it, with 3 tbsp of water. Let them sit for a few minutes. When the mixture has become a gel, use it to replace 1 egg.
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