What is Chia Seed, Nutritional Values, Health Benefits, Dishes and Precautions

What are Chia Seeds:

The edible seeds of the chia plant are produced by Salvia hispanica, and related Salvia columbariae, which grow in the southwest of the United States and Mexico. Besides having an oval shape, chia seeds also have black and white spots and have been measured to be around 2 millimetres. Hygroscopic qualities help chia seeds absorb twelve times their weight in liquid when soaked, and they create a mucilaginous coating that gives food and beverage products containing chia a distinctive gel consistency.

In Mesoamerican cultures, the crop was a staple food and was cultivated by the Aztecs in pre-Columbian times. The seeds are cultivated at a small scale in their ancestral native land of Guatemala and central Mexico and are harvested commercially throughout Central and South America.        Q1

Nutrient Value and Nutritional Facts of Chia Seeds:

Chia Seeds provide the following nutritional value per 100 grams:

In terms of nutrients, dried chia seeds are composed of 6% water, 42% carbohydrates, 16% protein, and 31% fat. Approximately 20% of the Daily Value (DV) of the vitamins thiamin and niacin can be found in 100 grams of chia seeds. Riboflavin and folate are also present in moderate amounts. Many minerals in dietary fibre are exceeding the daily value (DV), such as calcium, iron, magnesium, manganese, phosphorus, and zinc (all over 20% DV). Chia seed oil primarily contains unsaturated fatty acids. Linoleic acid (17.4% to 26.4%) and linolenic acid (50.4% to 57%) constitute the majority of the fats present. Chia seeds contain large amounts of Omega-3 fatty acids, which make them a great source of Omega-3 fatty acids.

Besides being used as a topping, chia seeds can be put into smoothies, breakfast cereals, energy bars, granola bars, yoghurt, tortillas, and bread. A 2009 European Union regulation authorized the use of chia seeds up to 5% of the total weight of bread products. A gelatin-like substance can be made from seeds or seeds can be eaten raw. Using the gel from ground seeds as a substitute for eggs in cakes provides additional nutrients while being a vegan and allergen-free alternative.

Use of Chia Seeds in Food:

You can sprinkle whole chia seeds on top of other dishes. Besides smoothies and breakfast cereals, they can also be mixed into energy bars, granola bars, yoghurt, tortillas, or bread. Alternatively, you can soak them in water for a few hours and consume them directly, or they can be mixed with juice for chia Fresca or mixed with milk to make chia milk. In chia seed pudding, milk, sugar, and chia seeds are combined to make a pudding similar to tapioca pudding. The gel from ground seeds may be used to replace as much as 25% of the egg and oil content in cakes.

In contrast to flaxseeds, whole chia seeds do not need to be ground since their coat is delicate and easily digested. This may enhance their nutrient absorption.

6 Health Benefits of Chia Seeds:

If consumed as part of a balanced plant-rich diet, chia seeds provide several health benefits, including the prevention of certain chronic diseases. In particular, the high amount of alpha-linolenic fatty acid (ALA) in chia seeds has drawn researchers' interest. Chia seeds comprise 60 per cent of their oil from omega-3 fatty acids. The available research suggests that a diet rich in omega-3-rich foods would be more beneficial to the body than merely consuming chia seeds alone.

Researchers studying animals and humans have found that omega-3 fatty acids make a difference to cardiovascular health (lowering cholesterol, regulating heart rhythms, controlling blood pressure, preventing blood clots, decreasing inflammation). A moistened chia seed has a gluey texture because of the soluble fibre and mucilage in the seeds. Fibre may lower LDL cholesterol and delay digestion, resulting in a feeling of fullness and preventing blood sugar spikes after meals.

1. Antioxidants are abundant in Chia Seeds: In addition to their high antioxidant content, chia seeds are very nutritious. Hence, the seeds prevent their fats from becoming rancid by utilizing these antioxidants. Although antioxidant supplements have been debated, researchers agree that consuming foods that contain antioxidants can have positive health effects. The foremost benefit of antioxidants is that they reduce free radical production, which can damage cell molecules and lead to diseases like cancer.

2. Chia Seeds are rich in quality Proteins: A decent amount of protein is found in Chia seeds. Compared to other plants, chia seeds are considerably higher in protein that is 14% by weight. In addition, they should be able to make use of the protein they contain, since they have a good balance of essential amino acids. There are many health benefits that come with protein and it is by far the nutrient most conducive to weight loss. The consumption of high protein reduces appetite by 60% and has also been discovered to reduce the desire to snack at night by 50%. For those who eat little to no animal products, chia seeds are an excellent protein source.

3. Weight Loss may be aided by Chia Seeds: According to many health professionals, chia seeds can help weight loss. Since it contains soluble fibre, it absorbs a lot of water and expands in the stomach, resulting in feelings of fullness as well as slowed digestion. A soluble fibre called glucomannan has also been found to help weight loss in a similar way. Chia seeds are also a good source of protein that reduces hunger and appetite, too. Chia seeds may in fact reduce food intake and increase satiety in the short term.

Chia seeds, however, have been reported to have disappointing results in studies investigating their effectiveness for weight loss. In addition to their potential health benefits, chia seeds may also assist in weight loss when consumed as part of a weight-loss diet. There is more to weight loss than just eating one food. In addition to diet, other lifestyle behaviours like sleeping and exercising must also be taken into account. It is possible that chia seeds can help people lose weight when they are combined with a healthy diet and lifestyle.

4. Chia Seeds may provide good Heart Health: In addition to being high in fibre, protein, and omega-3s, chia seeds may help to lower your risk of heart disease. Researchers looked at their benefits in several studies, but their findings were inconclusive. Chia seeds have been shown to reduce a variety of risk factors in rats, including fat storage, inflammation, insulin resistance, and triglycerides. Additionally, they might increase HDL cholesterol, which is good. Research shows that chia seeds reduce blood pressure significantly in hypertensive people, which is an important risk factor for heart disease. Overall, chia seed intake may have some effect on heart health, but not significantly; unless they are combined with other beneficial dietary and lifestyle changes.

5. Digestive health may be supported by Chia Seeds: Especially insoluble fibre, which is good for your digestive system, is one of the many nutrients that chia seeds provide. Insoluble fibres act as a broom that sweeps out and cleans your digestive tract. Many digestive diseases, such as colon cancer, can be prevented by eating enough fibre. In addition to their fibre content, chia seeds also provide nutrients to the beneficial bacteria in your microbiome, which helps to reduce inflammation throughout your body.

6. Healthy bones are provided by Chia Seeds: Calcium, phosphorus, and magnesium are minerals important for bone health, and chia seeds provide many of those minerals. Milk products are often promoted as being necessary for healthy bones by the dairy industry. The effects of plant-based calcium have been proven to increase bone density.

Chia Seeds: Precautions to take -

When it comes to eating chia seeds, you should keep some things in mind. Chia seeds are highly nutritious, but there are a few things to consider.

There is a possibility that they will upset your stomach. If you are non-accustomed to eating much fibre, then you are particularly prone to experiencing bloating, gas, and abdominal pain.

It's possible that certain medications will interact with them. For people who take medications that reduce blood sugar, chia seeds can have a negative effect. However, in general, chia seeds have many benefits. Adding chia to your diet might cause you to lower your blood pressure slightly, so if you're taking blood pressure medicine, you might want to monitor your blood pressure.

The chia seed allergy is not very common, but it does occur at times. Anaphylaxis and dermatitis have been reported in connection with the consumption of chia seeds. It would be prudent to be cautious about chia seeds if you have allergies to thyme, mustard, oregano, or sesame seeds.

Food Items that can be Prepared with Chia Seeds or Chia Seeds Recipes:

Chia Gel: Water is absorbed by Chia seeds very quickly (up to 12 times their weight in liquids). Place 1 cup liquid and 1/4 cup seeds in a small bowl, and stir well. The texture will change to soft gelatin after about 15-20 minutes. Refrigerate for up to one week. Blend it into soups and smoothies to enhance nutrient content and improve consistency.

Chia Pudding: A dessert variation may be made by mixing 1/4 cup of seeds with 1 cup of liquid (almond milk, soy milk, or dairy milk all work) or 100% fruit juice. Make sure to allow it to sit at least 15 minutes in the refrigerator. You can also add chopped fresh fruit, nuts, or cinnamon if you like.

Chia Sprouts: Chia seeds can be spread in a single layer on a terracotta saucer or a plain clay dish (use only about the size of a teaspoon to allow for growth). You can cover the seeds with plastic wrap or a clear glass dish after spraying them with water several times. Place near a sunny window. Plants require about 3-7 days to sprout green sprouts. Spray morning and evening for the best results. Salads and sandwiches can be garnished with these microgreens.

Egg Replacer: Baking may be accomplished with this instead of whole eggs. The recipe can be modified by mixing 1 tablespoon of whole chia seeds with 3 tablespoons of water in place of 1 whole egg. Let the mixture sit for at least five minutes, or until it reaches the consistency of a raw scrambled egg.

*Disclaimer – This blog provides the information only; it doesn’t claim that the above-mentioned Seeds can cure any diseases or can be the replacement of any medicine. For the illness kindly consult a doctor.