The Chia plant produces tiny, dark seeds called Chia Seeds. They have a smooth, shiny texture and are little, flat, and oval-shaped and their color ranged from white to brown or black. In addition to being high in fiber, omega-3 fatty acids, and high-quality protein, chia seeds are also a good source of several essential minerals and antioxidants. The nutrients included in chia seeds may delay the onset of a number of chronic illnesses when taken as a part of a well-balanced, plant-rich diet. They might reduce factors that increase the risk of diabetes and heart disease, blood levels of heart-healthy omega-3 fatty acids, and gut health.
Since they are highly versatile, they don't compete with other flavors in a meal because they don't have much, if any, distinctive flavor. They also become softer and lose their distinctive texture when there are liquids present. they can be soaked and added to porridge, turned into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt. They can also be utilized to thicken sauces or as an alternative to eggs due to their capacity to absorb moisture and produce a gel.
Chia seeds are packed with antioxidants and very nutrient-dense. Kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin are the specific antioxidants that can be discovered in chia seeds. All of these might be healthy for your heart and liver in addition to having anti-cancer properties. Additionally, an ounce of chia seeds has 138 calories, 4.7 grams of protein, 8.7 grams of fat, 9.8 grams of fiber, 11.9 grams of carbohydrates, and 5 grams of ALA. Chia seeds' fiber and protein may help people who are attempting to reduce weight. Additionally, chia seeds are a good source of calcium, phosphorus, and magnesium, all of which are essential for maintaining bone health.
Chia seeds are not only a great source of fiber, omega-3 fatty acids, antioxidants, and minerals but also simple to prepare. Consider adding chia seeds to your diet if you want to take advantage of the potential benefits. They taste fantastic in a variety of dishes, including smoothies, porridge, yogurt, and baked goods.
PDO I Ayesa Gay A. Bejerano, RND
Reference:
7 Enticing Health Benefits of Chia Seeds
https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds
Chia Seeds
https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
Chia Seeds 101: Nutrition Facts and Health Benefits
