These days, chia seeds are everywhere – ground chia seeds, chia snacks, chia drinks, chia bars. Evidently, all these products are in response to an immense demand for chia seeds, and people are searching for it in various forms.
What are Chia Seeds?
Chia seed is an edible seed from the desert plant Salvia hispanica. A member of the mint family, the plant is believed to be in Central America, particularly in Guatemala and Mexico, and was part of the ancient Mayan and Aztec diet.
The term ‘Chia’ means strength, which makes sense as chia is a superfood that contains carbohydrates, protein, fiber, calcium, antioxidants and omega-3 fatty acids. Folklore has it that the Aztecs used the little seeds as an energy booster. They are unprocessed, grain food, that is easily absorbed as seeds; unlike flax seeds that needs to be processed. About 2 tablespoons of chia equals 139 calories, 9 grams fat, 4 grams protein, 11 grams fiber, 12 grams carbohydrates, including vitamins and minerals.
Health Benefits of Chia Seeds
Chia seeds are tiny little seeds yet heavy in nutrient content. They provide the maximum amount of essential nutrients in minimal calories. Unlike flax seeds, you don’t need to crush them to get the health benefits.
The following are some of the key nutritional benefits of Chia:
High fiber content
The American Dietetic Association (ADA) suggests 20 to 35 grams fiber per day, but the average American only get up to 15 grams of fiber. Boasting about 11 grams of fiber per ounce, chia seeds provide 42% of the recommended daily fiber in just a single serving. Fiber is very important in all aspects of health. Furthermore, it is a key to digestion and weight loss. When have enough fiber in your system, you will feel fuller for long hours.
Omega-3
Chia seeds contain about 5 grams of Omega-3 fatty acids in a one-ounce serving – that’s more than the Omega-3 found in salmon! Chia is one among the foods with concentrated Omega-3. This fatty acid is very important because it helps build new cells and supports different body processes. It is also very good for the heart.
Calcium
An ounce of chia seeds provides 18% of your daily calcium needs, and that’s three times more than the skim milk. Consuming chia seeds will help prevent development of osteoporosis and put your way to maintaining oral and bone health.
Curbs Appetite
When mixed with water, chia seeds absorb more than 10 times its own weight. Because it expands, adding chia seeds in your diet will curb your appetite and reduce your food intake. On top of that, you receive the high amount of fiber which further lowers the calories you intake.
So how do you include chia seeds to your diet? Its mild nutty aroma makes it easy to add to anything and everything. The seeds are tasteless so there’s no issue with regards to the flavor of the food. This makes chia very easy to integrate into any kind of recipe. They can be added on salads, soups, pudding and in smoothies. Maybe even ice cream….do you scream for chia?
