What are chia seeds?
Chia seeds are full of nutrients and antioxidants, known for many health and medicinal benefits. In fact, these seeds are the reservoir of nutrients and one of the healthiest foods with the least calories. It is one of the wonderful seeds that are known for the balanced development of body and mind. The plant i.e. Salvia Hispanica, which produces chia seeds, belongs to the mint family, Lamiaceae, native to South America, yet it is consumed all over the world. The seeds are full of fiber as 1 tbsp of it provides about 1/5th of your daily fiber intake.
1. Chia seeds for weight Loss
These seeds are having an adequate amount of fiber (40% by weight) and have the capacity to absorb about 10 times their weight in water thus slow down the absorption of foods. This fullness of the stomach leads to the least longing for foods, which means a lesser intake of calories. These are abundant in protein which discourages the eating of more foods and lessens the feeling of hunger. It also reduces the desire of taking more animal fats because of containing a high percentage of protein.
2. Best uses of chia seeds
- These seeds are used to prepare sharbat, a cold beverage.
- Chia seeds can be used as a topping.
- It can be used to put into energy bars, yogurt, tortillas, bread, and smoothies.
- It is used to make a gel-like substance, which may be the substituted of eggs in cakes.
- In the United States of America, it is used for decorative purposes such as Chia pets.
- They act against inflammation.
- Because of its unique hydration features, a favorite with the athletes.
- It is suggested that seeds can reduce blood pressure.
- It can be used to prepare nutrition bars and baby foods.
- The omega-3 fatty acids help to improve cognitive performance.
3. Nutritional value of chia seeds
Chia seeds are whole grain diet and without gluten. These are full of omega-3 fatty acids, fiber, protein, and another macro as well as micronutrients. Chia seeds (100 grams) are having the following nutrients. The nutritional facts are: carbohydrate (42.12gm), energy (486kcal), protein (16.54gm), fat (30.74gm), fiber (34.4gm), vitamin A (54 μg), vitamin B1 (0.62mg), B2 (0.17mg), B3 (8.83mg), B9 (49μg), vitamin C (1.6mg), vitamin E (0.5mg), calcium (631mg), Iron (7.72 mg), manganese (2.732mg), magnesium (335mg), phosphorous (860mg), potassium (407mg), sodium (16mg) and zinc (4.58mg). Chia seeds are also full of antioxidants that prevent the formation of free radicals thus combat many diseases and disorders including aging and cancer. It is rich in omega-3fatty acids. (Source: USDA database entry)
4. Chia seeds for diabetes control
Studies have suggested that these seeds can control blood sugar because of delaying the process of sugar conversion from carbohydrates.
5. Chia seeds for heart disease
They have an abundance of omega-3 fatty acids, which is good for cardiac-related problems. Such seeds have more omega-3 acids than salmon.
6. Easy recipes of chia seeds
Some of the delicious chia seeds recipes are given below:
- Chia seeds food drink
- Chia rice salad
- Chia water
- Chia smoothie
- Chia cereal
- Chia fresco
- Chia pudding
- Chia vegetable fry
- Chia pudding
