Chia seeds “Life in Nature” is pleased to present you the clever little Chia seed, which suggests “strength” or “make strong” among the Maya. It even gave its name to the state of Chiapas (Chia River) in Mexico.
Today chia is grown in South America, Australia and therefore the us .
With beans, corn and amaranth, chia composed the staple food of the Aztecs and Mayas. it had been also used as offerings in religious rituals.
The Shia began to be used as human food as early as 3500 BC.
It is to Professor Vladimir Vuksan, attached to the school of drugs , University of Toronto, performing at St. Michael’s Hospital in Toronto that we owe the foremost extensive research conducted on this plant. This study, cover a period of 15 years found that chia contains more nutrients than many foods known.
- 50% more folate than asparagus
- 15 times more magnesium than broccoli
- 1.1 times more fiber than wheat bran
- 2.5 times more protein than kidney beans
- 8 times more Omega-3 than salmon
- 3 times more iron than spinach
- 2 times more potassium than bananas
- 3 times more antioxidants than blueberries
- 6 times more calcium than milk
Only 2 tablespoons of the seeds provide 2.5 grams of carboxylic acid Omega-3 and 4.2 grams of fiber!
Chia shows an efficiency of omega-3 greater than 230% compared to flax (in animal experiments). This marked difference was due to the good wealth of antioxidant chia. Moreover, it doesn’t contain phytoestrogens.
The chia seeds are sometimes called “Indian food runner” (the food of the Indians who are) because they constitute the food of endurance among tribes of Native Americans. The Aztecs used it as an energy source during their 24-hour market as chia seeds are high in fiber and fat, especially omega 3. This explains why they might beat an extended period with only chia as food.
Soaked in water, chia seeds form a solid gel with their outer layer that’s rich in soluble fiber.
This is corroborated by a 2007 study in Diabetes Care, where researchers found that patients with type 2 diabetes, who consumed 37 g of chia (about 6 tablespoons) daily, saw their rate of protein C -reactive protein (a marker of inflammation) decrease of 32%, decreased systolic and diastolic, and an improvement in blood glucose .
Properties chia
Chia may be a gluten-free food, it contains 30% top quality protein, 30% fiber for the foremost soluble, and an excellent antioxidant levels. The “oil within the seed is well preserved and doesn’t go rancid.
By their composition, chia seeds are often classified within the family of oilseeds.
We can compare the chia seed flax for its high in Omega 3, however rancid flax because it’s no antioxidant by itself unlike chia seeds.
Its seeds were utilized in the composition of drinks, or were pressed to extract oil.
Their daily intake should be 1 large tablespoon (about 15 grams). don’t exceed 30 g. per day.
From a nutritional standpoint, the chia seeds are interesting precisely this richness in omega 3 and fiber, they seem to be absorbed as they become gelatinous upon contact with saliva and digestive juice , whereas seeds Flax isn’t digested if they’re not crushed.
Chia seeds contain 4.8 grams of fiber a tablespoon, these fibers are essential to health.
They also play a task within the prevention of disorder (blood pressure, inflammatory factors).
Despite these promising results, chia obviously can’t treat a disease in itself, but it’ll reap all the advantages by incorporating our daily diet.
How to use chia seeds
The taste of chia seeds is extremely shallow. it’s possible to combine all types of food, sweet or salty.
They can be used for creating desserts (cream, cakes, muffins,…) or just mixed with a salad.
In South America, chia is usually consumed as a drink called “Chia fresca”: water, chia seeds, juice and sugar.
Most recipes contain a minimum of one tablespoon of chia seeds. and proposals daily omega 3 are met.
In conclusion, the chia seeds are very attractive nutritionally.
Adopt the chia seeds in our diet
To take advantage of its properties, it’s not necessary to grind the chia wort as flaxseed. By cons, like all food, it’s recommended to chew the maximum amount as possible.
By incorporating it into a liquid like juice, smoothies, cereal or in yogurt, the seed becomes soft and begins its process of germination. It are often incorporated into salad dressings or placed on salads, because the seed absorbs the dressing and binds all the ingredients for the salad. It also can be incorporated into dough or pie.
Like any food ground, ground chia is definitely assimilated.
You can also replace the binding effect of the egg with 3 tablespoons of whole chia put during a little water or directly into the wet ingredients. once you put the entire chia, we must wait a touch longer, that the fibers absorb water and therefore the consistency of the egg is made . This takes about 40 minutes. Otherwise, it’s directly 3 tablespoons of ground chia within the recipe.
The major nutritional benefits of Chia
In summary:
- Chia contains no gluten and is suitable for people that are allergic.
- Omega-3
Chia seed is commercially available food that naturally contains the Omega-3 everywhere the planet . Indeed, 2 tablespoons chia Daily is sufficient to provide the body with quite 100% of the specified amount of Omega-3 per day. - Antioxidants
Chia is rich in natural antioxidants that help prevent oxidative stress. - Fiber
The same two tablespoons daily alone provide 30% of daily fiber needs.
No more problems with constipation, no more ups and downs of sugar in diabetics and finished cravings.
Chia indeed absorbs 14 times its weight in water: it slows digestion and therefore the release of sugars within the body and creates, finally, a protracted feeling of satiety. Taken at breakfast, the cereal reduces the urge to eat sugar, we will adopt as a part of an idea .
*Proteins
Excellent source of essential amino acids, chia contains about 22% protein by weight. chia is therefore an honest source of valuable proteins.
- Vitamins and minerals
chia is a superb source of calcium, phosphorus, magnesium, potassium, iron, zinc and copper, while containing little sodium.
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