Chia Seeds
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family Lamiaceae. These seeds are oval and gray with black and white spots, having a diameter around 2 millimetres (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.
Whole chia seeds do not need to be ground because the seed coat is delicate and readily digested, possibly improving nutrient bioavailibility.
Chia seeds contain antioxidants, minerals, fiber, and omega-3 fatty acids. These nutrients play a role in supporting multiple body functions and systems.
Nutritional Value –
Dried chia seeds contain 6% water, 42% carbohydrates (including a high content of dietary fiber), 16% protein, and 31% fat. In a 100-gram (3.5 oz) reference amount, chia seeds are a rich source of the B vitamins, thiamin and niacin, and a moderate source of riboflavin and folate. The seeds are rich in several dietary minerals, including calcium, iron, magnesium, manganese, phosphorus, and zinc.
The fats of chia seed oil are mainly unsaturated, with linoleic acid and α-linolenic acid as the major fatty acids.
How to use it?
You don’t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.
Benefits –
• Weightloss
Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss as the protein in these seeds could help reduce appetite and food intake. One ounce (28 grams) of chia seeds has close to 10 grams of dietary fiber. That means they’re a whopping 35% fiber by weight.
• Heart Health
Soluble fiber, primarily found in these seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease.
• Bone Health
Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.
• Diabetes
Consuming these seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.
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