Chia seeds are tiny black seeds that pack with a chock full of nutrients and valued for their ability to offer a steady supply of energy. These tiny bounties are obtained from the plant Salvia hispanica, which is closely related to the mint. Chia seeds were an essential food for the Aztecs and Mayan cultures and the name chia denotes strength in the Mayans. In recent times chia seeds have been gaining huge popularity as a modern-day superfood among fitness enthusiasts.
Chia seeds serve as a healthy addition to the meal plan, and when these mild and nutty flavoured seeds are blended into baked foods, they can transform breakfast cereals and smoothies into super delicious dishes. A serving of chia seeds about two tablespoons’ packs with a treasure trove of nutrients including fibre, protein, healthy fat, calcium, magnesium, manganese, phosphorus, zinc, and fairly huge amounts of B complex vitamins.
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Chia seeds are loaded with plant-based omega- 3 fatty acids such as alpha-linolenic acid that are known to reduce inflammation and optimise cardiac health. It also contains a good balance of essential amino acids that are high in quality protein than most plant foods and aids in shedding surplus weight. These nutty seeds are a storehouse of antioxidants including quercetin, kaempferol, chlorogenic acid and caffeic acids that protect the fat in seeds from going rancid and combat the production of free radicals. Chia seeds are prized as one of the nutritious foods on the planet that delivers an umpteen number of medicinal and therapeutic benefits. Furthermore, they are organically grown, non- GMO and naturally free of gluten.
Ways To Incorporate Chia Seeds
These crunchy seeds have a nutty flavour and taste well when blended with any ingredients. Chia seeds can absorb both water and fat, hence can be used to thicken sauces and as an egg substitute. It can also be blended with water and turned into a gel. Adding these seeds to any dish can incredibly boost their nutritional content. They can be consumed raw, soaked in breakfast cereals, porridge, juice, smoothie or added to baked goods.
- Sprinkle chia seeds liberally on top of yoghurt, vegetables, or any rice dishes
- Stir into nutritious salad dressings
- Add to overnight cereal jars
- Make jams and puddings
- Thicken soups and smoothie.
- Use as an egg alternative while baking
The recommended dosage for consuming chia seeds is about 1.5 teaspoons per day. This offers you about 4-5 grams of fibre and a healthy dose of all other vital nutrients. Adding chia seeds as part of a diet regimen works as a powerful defence against stress and lowers the risk of chronic diseases.
Foray this infographic for more details.