What are chia seeds?
Chia seeds (Salvia hispanica) are the small black seeds of the Salvia hispanica plant. A member of the mint family, the plant originated in Central and South America. As an ingredient, the seeds are incredibly versatile. It should be noted especially their ability to absorb liquid and form a gel, which means that they can be used to thicken sauces, use them as a substitute for eggs and make jam without sugar. [ref. 1]
Benefits of chia seeds for health
Scientific studies have shown that chia seeds may have the following health benefits:
High fiber content
A diet with enough fiber helps prevent constipation and keeps the digestive tract healthy in excellent condition. Chia seeds can help people get the fiber they need for good digestion. One serving of 28 grams or 2 1/2 tablespoons of chia provides just under 10 grams of fiber. The daily recommendation for adults is 25-30 grams, so one serving of chia seeds can provide 30% of this, including other nutrients - Omega-3 fatty acids, iron, calcium and antioxidants.
Reduction of free radicals
The antioxidants found in chia seeds can help fight free radicals in your body. Free radicals cause oxidative stress and cell damage. Eating foods rich in antioxidants can help reduce the risk of developing many health problems associated with free radicals, including heart disease, cognitive decline, and certain cancers.
Better heart health
Chia seeds contain quercetin, an antioxidant that may reduce the risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help lower high blood pressure and, in turn, reduce the risk of developing heart disease. [Ref. 2]
Control of blood sugar levels
Chia seeds are high in fiber, as has already become clear. Studies have shown that fiber can help reduce insulin resistance and improve blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes.
Research has also shown that bread containing chia seeds provides lower blood sugar than traditional bread, which helps prevent high blood sugar levels. [ref. 3]
Chia seeds for better bone health
Chia seeds have several nutrients that are vital for bone health, including magnesium and phosphorus. About 28 grams of the seeds also contain 18% of the recommended daily allowance of calcium, which is vital for healthy bones, muscles and nerve functioning. Compared gram to gram, chia seeds have more calcium than dairy.
High in Omega-3 and Omega-6
Chia seeds contain 6.72 grams of polyunsaturated fatty acids (PUFA) per serving. This includes Omega-3 and Omega-6 fatty acids.
A 2020 review of 86 clinical trials found that a higher intake of omega-3s may reduce the risk of heart attack and associated risk factors. This may mean that chia seeds are a good addition to a heart-healthy diet. However, care should be taken with the amount of Omega 3 and Omega 6 as a ratio. 4
How to use chia seeds
You'll find whole chia seeds in most grocery and bulk food stores, in organic stores, and the like. You can also buy them online and then it is important to store and use them properly. Here are a few tips:
- Store chia seeds in a cool, dark place. If you grind the seeds, place them in an airtight bag or storage container and leave them in the pantry or refrigerator.
Chia seeds have many uses in cooking. Some ways to prepare them include:
- Mix them with milk or fruit juice to make a chia pudding, which you can garnish with cocoa beans or fresh fruit.
- Create an egg substitute to be used in baked goods, such as pastries or bread.
- Mix them in muffin dough.
- Preparation of chia gel to add to homemade soups or smoothies.
- Sprinkling raw seeds on oatmeal or salad.
- For chia sprouts, you can soak them in advance.
Recipe for strawberry chia pudding
To make pudding with strawberry chia seeds, mix the following ingredients in a blender:
- 1-1.5 cups frozen strawberries
- 3 tablespoons chia seeds
- 1 tablespoon coconut nectar or maple syrup
- Pinch of salt
- 1 teaspoon lemon juice
- 1.5 cups milk or vegetable milk
The way of preparation is very easy. Refrigerate the mixture for about an hour before consumption and enjoy a delicious and healthy dessert!
