Within the Superfoods, Chia stands out for its nutritional values. In recent years its consumption has become very popular and every day it gains new followers of this small but powerful seed.
Chia seeds are small black seeds from the Salvia hispanica plant, which is related to mint. And they were an important food for aztecs and the Mayans in the past who appreciated it for its ability to provide energy sustainable. In fact, «chiais the old word Maya for «strength«.
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Before the conquest of America, chia was a staple food for the civilizations of Mexico; its cultivation was probably the third in economic importance, surpassed only by maize (Zea mays) and beans (Phaseolus vulgaris). In ancient times, this seed was used by the semi-nomadic ethnic group of the Tecuexes (Chichimeca group), located in the current municipalities of Guadalajara, Zapotlanejo, Acatic, Tepatitlán, San Miguel el Alto, Cuquio, Yahualica, etc. and with which they paid tribute to the Mexicas.
Wikipedia
Despite its ancient history as a staple food, chia seeds were recognized as a modern superfood only recently.
In recent years, they have skyrocketed in popularity and are now consumed by health-conscious people all over the world. Don’t be fooled by the size: These little seeds pack a powerful nutritional punch.
One 28 gram serving (one ounce) of chia seeds contains (1):
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3).
- Calcium: 18% of the IDR.
- Manganese: 30% of the IDR.
- Magnesium: 30% of the IDR.
- Match: 27% of the IDR.
They also contain a significant amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamin) and vitamin B2.
This is particularly impressive considering this is just one ounce, which is equal to 28 grams or about two tablespoons. This small amount provides only 137 calories and one gram of digestible carbohydrates.
Interestingly, if you subtract fiber, most of which doesn’t end up as usable calories for your body, chia seeds only contain 101 calories per ounce (28 grams).
This makes it one of the world’s best sources of several important nutrients, calorie for calorie.
To top it off, chia seeds are a whole food, usually organically grown. In addition, they do not contain GMOs and naturally they do not contain gluten.
Chia and its properties as an Antioxidant
Another area where chia seeds shine is their high antioxidant content. These antioxidants protect sensitive fats of the seeds so they don’t go rancid. Although the benefits of antioxidant supplements are debated, the iResearchers agree that getting antioxidants from food can have positive health effects.
Most importantly, antioxidants fight the production of free radicalswhich can damage cell molecules and contribute to aging and diseases such as cancer.
The demand for chia seeds is skyrocketing and with good reason. When properly prepared, they are easy to digest, loaded with a variety of nutrients, and pack a powerful energy boost.
In fact, in ancient times, chia seeds were known as «runner food» because runners and warriors ate them as fuel to run long distances or when going into battle.
The benefits of chia seeds have been extensively researched and include improve digestive health, promote heart health, flaunt your energy and metabolism and may even help treat diabetes.
Benefits of eating Chia
1. Increase your metabolism and lose weight
Believe it or not, chia seeds they are one of the most powerful sources of vegetable protein on the planet. This plant protein is vital for building muscle, balancing blood sugar and burn calories.
Not only that, chia seeds, which contain high amounts of zinc, help with the body’s production of leptin, which is the hormone appetite regulator. If you’ve been on the diet carousel, then your body’s attempt to curb those cravings and control your appetite may be thwarted. Additionally, studies have shown that chia seeds, when consumed, reduce visceral adipose tissue (also known as «belly fat»).
2. Promotes heart health
By consuming chia seeds regularly, you are less likely to develop atherosclerosis due to the ability of this seed to reverse oxidative stress. Also, it has been shown that high amounts of omega-3 (the good fats) in chia seeds reverse inflammation, lower blood pressure, and regulate cholesterol.
3. Improves digestion
Being very high in fiber, a serving of chia seeds a day can provide you with the recommended daily intake of fiber. In fact, the first thing you’ll notice when you start eating chia seeds is the «poop effect.» Fiber (which can only be obtained from plants) it is essential for regulating bowel movements and making a healthy poop.
Also, when consumed, or better still when soaked before consumption, chia seeds turn gelatinous. This gel-like substance is the soluble fiber in chia seeds. Imagine the cleansing effect of this jelly passing through the intestine, absorbing and eliminating accumulated toxins.
In addition, chia seeds work as a prebiotic which will help the growth of good bacteria in the intestine, and clinical studies have shown that chia seeds can induce satiety, curb hunger and suppress appetite.
4. Skin and aging
While we all know that you can’t stop the aging process, you can stop doing the things that are speeding it up. Research has shown that chia seeds are one of the highest antioxidant-rich foods. Antioxidants are responsible for repairing your skin from daily oxidative stress. Adding chia seeds to your diet can prevent Premature aging caused by free radical damage and inflammation.
5. Fight against breast and cervical cancer
Another great reason to eat this amazing seed is its ability to fight cancer. A study published in 2013 in The Journal of Molecular Biochemistry found that the Alpha lipoic acid (ALA) found in abundance in chia seeds, limits the growth of cancer cells in cervical and breast cancers.
6. Stronger bones
Calcium is a mineral that you can get in abundance from plant sources. In fact, An ounce of chia seeds will give you 18% of your recommended daily intake of calcium.
7. May Help Treat Diabetes
Chia seeds can help prevent metabolic disorders such as dyslipidemia and the insulin resistance, which are two factors associated with the onset of diabetes. This is due to the rich supply of alpha-linolenic acid and dietary fiber that contains the chia seed.
How to eat chia seeds the right way
If you’ve been sprinkling a tablespoon of dried chia seeds on your meals here and there, you’re not unlocking the power of this amazing little seed.
Soak the chia seeds
Chia seeds contain digestive inhibitors (just like all seeds). Digestive inhibitors are nature’s way of protecting seeds as they sit in the ground waiting for the perfect conditions to germinate. Only when the seed germinates are the digestive inhibitors eliminated and all the nutritional power is released.
Then, how do chia seeds germinate before eating them?
Easy. All you need to do is soak the seeds in liquid (water or non-dairy milk), ideally overnight, but even 20 minutes will go a long way to unlocking their potential.
Two ways to soak chia
While eating unsoaked/sprouted chia seeds won’t do you any harm, you definitely won’t get all the benefits we’ve talked about here. Plus, if you’re going to spend your hard-earned «dough» on fancy organic chia, then you really want to make the most of it.
1. Soak Them Overnight and Add to a Smoothie
With a smoothie cup, place 2 tablespoons of chia seeds and add a little liquid (aim for a 1:8 ratio of chia seeds to liquid). Stir the seeds for a minute until just combined. Then let them soak overnight. In the morning, add the vegetables and fruit to the same cup, add more liquid and wash it down.
2. Chia seed pudding
This is a basic breakfast; chia seed pudding or porridge as I mostly call it. To do this, prepare enough for 3 days at a time using 1 large container that I will leave in the cold.