If you are someone who's constantly looking for healthy food recipes online or a foodie who loves scrolling through food Reels in their free time, then we are sure you have already witnessed the buzz around chia seeds. Be it fancy smoothie bowls or puddings or even salads, these tiny black seeds have taken the internet by a storm. These seeds might be small in size but are loaded with nutrients, packed with health-boosting fiber, omega-3 fatty acids, polyunsaturated fatty acids, proteins, vitamins and minerals. In short, they are an easy-peasy addition to your diet if you are looking for bringing up the nutritional quotients.
Superfoods 101: Advantages Of Chia Seeds & 5 Easy Recipes You Can Try
What Are Chia Seeds?
Before we jump into the advantages, it's important to learn about where these tiny seeds come from. As we are no professional botanists, we looked up the internet and found that chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico. They were a staple food for the ancient Aztecs and Mayans. In fact, 'chia' is the ancient Mayan word for 'strength'. Chia seeds are either black or brownish black while while other variations can be white, having a diameter around two millimetres. They are similar in size to sesame seeds, but chia seeds are a bit lighter in density and texture.
The are extremely nice for bringing in some gelatin-like gel texture to your food by soaking them in liquids. They soak upto ten times more water than their own weight and let you embrace the fun gel-like texture. Or, if you aren't a fan of the osmosis happening here and enjoy snacking on seeds for the crunchiness — you can simply have them on their own, or like a seasoning on top of your food.
Nutritional Facts
According to Healthline, two tablespoons of chia seeds, contain:
Calories: 138
Protein: 4.7 g
Fat: 8.7 g
Alpha-linolenic acid (ALA): 5 g
Carbohydrates: 11.9 g
Fibre: 9.8 g
Calcium: 14% of the Daily Value (DV)
Iron: 12% of the DV
Magnesium: 23% of the DV
Phosphorus: 20% of the DV
Zinc: 12% of the DV
Vitamin B1 (thiamine): 15% of the DV
Vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive, considering that it’s for just a single serving of about two tablespoons.
Some pointers that make chia seeds a superfood are-
Firstly, more than 80% of the carb content of chia seeds is in the form of fibre. And contain both insoluble and soluble fibre. Secondly, about 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids. In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseeds. Thirdly, chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains
Chia Seeds Vs Sabja: Are They The Same?
Sabja seeds or sweet mint seeds are usually marketed as chia seeds in India since chia seeds don’t grow in India. Since they are similar in appearance, there seems to be a lot of confusion between the two, with most people being unable to differentiate between Chia and Sabja seeds.
However, a few indicators are;
Colour: Chia seeds are never completely black; instead, they are a combination of grey, black, white, and brown seeds. Sabja seeds, on the other hand, are all consistently black.
Nutritional values: Both are high in antioxidants, fiber, calcium, protein, and a variety of other essential elements. While chia is rich in omega-3 fatty acids, while Sabja seeds are high in iron.
Taste: Chia has no taste of its own, thus, adapts to any dish. While Sabja seeds have a mild flavour of basil.
Advantages Of Chia Seeds
Loaded with antioxidants: Chia seeds are a powerhouse of antioxidants that not only protect the sensitive fats in chia seeds from going rancid, but they also help us by neutralising reactive molecules known as free radicals, which can damage cell compounds if they accumulate in our body.
May support weight loss: When included in a meal, chia seeds may aid in satiety because of its high fibre and protein content. Still, research supporting chia seeds as an effective weight loss aid is limited, and the studies examining the effectiveness of chia seeds for weight loss have observed mixed results so it can be said that though incorporating chia seeds into your diet is unlikely to result in weight loss on its own, it may be a useful addition to a balanced, nutritious diet if you're looking to lose weight.
May reduce blood sugar levels: Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds. Because fiber, fat and protein all take longer to digest, these nutrients slow down the rate at which carbohydrates get broken down into sugars in the gut before they get absorbed into the body and then converted into blood glucose. But, research on this is again limited.
May lower your risk of heart disease: Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease. Consuming ALA, the omega-3 fatty acid in chia seeds has also been linked to decrease heart disease risk but still more research is required here.
Supports bone health: Since chia seeds are power-packed with nutrients that are important for the body like calcium, phosphorus and magnesium which are important for maintaining good bone mineral density, which is also an indicator of bone strength. In addition, ALA in chia seeds may also play a role in helping bone health.
Suggested Ways To Eat Chia Seeds
Chia Pudding
Probably the most popular way of consuming chia seeds — chia pudding is the easiest and also the tastiest chia seed recipe. It takes minimal preparation so it a great on-the-go breakfast or evening snack. All you have to do is soak two tablespoons of chia seeds in milk overnight and add fruits of your choice to it before consuming. You can also add honey or any other sweetener in case you feel it's a little bland for you since chia doesn't have any taste of its own.
Warm Water With Chia Seeds
For those who are into drinking warm lemon water empty stomach, you can add a few chia seeds to it. Not only does it add a source of nutrients but can also give a boost to your digestion and improve bowel movement.
Smoothie Bowl
For folks with gut issues, a smoothie bowl with chia seeds is an amazing pick-me-up! Smoothie bowls are already a healthy meal and adding chia seeds to it only ups its nutrition quotient. You can simply layer a tablespoon of chia seeds on top (as in the picture) or give it a blitz in the blender while making the smoothie itself.
Salad Seasoning
If you are more into savoury delicacies, simply use chia seeds as a seasoning in your salads. Similar to sesame seeds, chia seeds will add crunch and help you with adding more protein and fibre to your meal without making much altercations in your salad recipe.
Chia Seeds Jam
Even though it sounds weird, chia seeds can be used to make jam because of its gel-like consistency after soaking in water. The way to make it is to simmer a cup of berries (strawberries or blueberries, whatever your choice may be) in a saucepan over low heat until they soften and release their juices. Then, turn off the heat, add some honey or sweetener to taste, sprinkle in one tablespoon of chia seeds and let it sit until thickened. It’s perfect as a topping for pancakes, toast, yogurt or ice cream as an alternative to processed jams with preservatives.
