Unveiling the Magic of Chia Seeds: Your Go-To Guide
Salvia hispanica L., also known as chia, is an annual herbaceous plant, originally from Southern Mexico and Northern Guatemala. Chia seeds are little, flat, and oval-shaped with a shiny and smooth feel. They come in colors like white, brown, or black. In Mayan, chia means strength. In many ancient civilization chia seeds was trusted for strength and stamina. Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. They’re also loaded with quality protein. Notably, chia seeds are also free of Gluten.
Benefits
Nutritional Facts to Wow You
Chia seeds may be small, but their nutritional punch is mighty!
Nutritional value of chia seeds for One ounce (about 28 grams):
Nutritional Facts
Nutrient Amount per 28g (1 oz)
| Calories : 138 | Protein : 4.7g |
| Fat : 8.7g | Saturated Fats : 0.9g |
| Monounsaturated Fat : 0.6g | Polyunsaturated Fat : 6.7g |
| Omega-3 Fatty Acid : 4.9g | Dietary Fiber : 9.8g |
| Omega-6 Fatty Acid : 1.6g | Sugars : 0g |
| Carbohydrates : 12g | Calcium : 177g |
| Phosphorus : 265g | Magnesium : 95mg |
Unlocking the Potential of Chia Seeds
Toggle the tabs to know more about Benefits, Serving Suggestions, and Effortless Ways to Enjoy Chia Seeds Daily
How much Chia Seeds should you eat a day?
There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, divided into multiple servings throughout the day – breakfast, snacks, or smoothies.. Here are some guidelines on chia seed consumption according to age:
Children & Teenagers: Introduce chia seeds to children when they can safely consume solid foods. A small portion of 1/2 to 1 teaspoon per day is suitable for younger children. If you want to know the safe limit of chia seeds for your child, consult a pediatric nutritionist or a pediatrician. Teenagers, especially those with active lifestyles 1 to 2 tablespoons per day.
Adults: Adults can consume p to 2 to 2.5 tablespoons per day.
Elderly: Older adults can follow the same guidelines as adults in other age groups, but individual health conditions like dental issues or difficulty swallowing should be considered.
Note: Chia seeds absorb liquid and can expand in your stomach, so it’s essential to drink enough water when consuming them to prevent discomfort and maintain proper hydration, regardless of age.
How Chia Seeds support your health journey
The benefits extend beyond the nutritional content:
Skin health
The antioxidants and omega-3 fatty acids in chia seeds may contribute to healthier and clearer skin.
Heart health
The omega-3 fatty acids and fiber in chia seeds contribute to heart health by lowering cholesterol levels and supporting overall cardiovascular well-being.
Digestive health
Chia seeds are rich in dietary fiber, which can aid in digestion, prevent constipation, and support a healthy gut microbiome.
Weight management
Chia seeds can contribute to weight loss and appetite control due to their high fiber and protein content. They can absorb liquid and expand in the stomach, promoting a feeling of fullness.
Blood sugar control
Chia seeds may help regulate blood sugar levels by slowing down the digestion of carbohydrates and reducing spikes in blood sugar.
Bone health
Chia seeds are a good source of calcium, phosphorus, and magnesium, all of which are essential for maintaining strong and healthy bones.
Gluten free
Chia seeds are naturally gluten-free, making them a suitable option for individuals with gluten sensitivities or celiac disease.
Why Chia Seeds are super food and how to consume?
Why Chia Seeds are called super foods?
Chia seeds are known as “super seeds” because this seeds are packed with an assortment of nutrients. By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein, Omega-3s, the list goes on!
2tbsp of CHIA SEEDS contain.
- 64% more potassium than a banana
- 2x the antioxidants of Blueberries
- 41% of your daily fiber
- 5x more calcium the milk
- 100% more omega-3 than salmon
- 3x more iron than spinach
How to intake Chia Seeds?
Chia seeds are incredibly versatile and easy to incorporate:
- Chia Seed Water: Mix chia seeds into water, add lemon juice or fruit slices, and let it sit for a refreshing drink as the seeds swell.
- Chia Pudding: Add chia seeds to your pudding to get a thicker texture. Then, top it up with milk, yogurt or cocoa. You can even add fresh fruits. If you don’t like seeds in the pudding, you can blend chia seeds with the other ingredients to get a creamy consistency.
- Chia Seed Eggs (Vegan Egg Substitute): It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies. Mix 1 tablespoon of chia seeds with 2.5 tablespoons of water to replace one egg in vegan baking recipes. Let it sit for a few minutes to form a gel-like consistency.
Disclaimer
The information provided here is for educational/awareness purposes only. It is not a replacement for medical help from a healthcare professional. Kindly do not use it to diagnose or treat any health issues. It is important to check with a qualified medical professional to see if the information is right for you and before taking any medication. While we strive to keep the information accurate and up-to-date, Ò MORSEL GOÛTER makes no guarantees or warranties (express or implied) about the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information. Ò MORSEL GOÛTER is not responsible for any issues that may arise from using the information.