Salvia hispanica, or Chia, is an herb in the mint family. This small plant, is an absolute gold mine of nutrition; it yields the precious chia seed. I consider the chia seed one of nature’s most efficient super foods. Two tablespoons of the tiny seeds contain 138 calories, 9 grams of fat, 10 grams of fiber, 5 grams of protein and a relatively large amount of calcium. The seeds are jam-packed with omega-3s. Chia seeds contain the omega-3 fatty acid alpha-lipoic acid that your body can convert to EPA and DHA.
In fact, research from top tier universities in the United States have proven that chia seeds are an invaluable source of nutrition. In pre-Columbian times, chia seeds were a component of the Aztec and Mayan diets and the basic survival ration of Aztec warriors. Supposedly, 1 tablespoon of the seeds could sustain a person for 24 hours.
Where do Chia Seeds come from?
Chia seeds were first cultivated in 3500 BC by the Aztec and Mayan civilizations. These cultures realized the value of these seeds and used them as currency. At that time, chia seeds were consumed as a grain alone or mixed with other seeds. They were also used to create beverages when dissolved in water, crushed into flour, included in medicines, and pressed for oil and used as a base for face and body paints. Aztec rulers received chia seeds as annual tributes from conquered nations. The seeds were even offered up to the gods during religious ceremonies.
Why you should eat chia seeds
1. To Get Full and Get Better Sleep
Chia seeds do a fabulous job of satisfying your hunger and keeping you feeling full for longer. You know that feeling of wanting to take a nap after eating a Thanksgiving dinner? An amino acid called tryptophan, found in turkey, and chia seeds, is responsible for that. Chia seed is an excellent source of tryptophan, an amino acid that promotes good mood, good sleep and a sense of calm.
2. Packed with Protein
If you are a vegetarian and you don’t already pack chia seeds into your daily diet then you’d better start scoffing. One 28-gram serving (around 3 tablespoons) of these super seeds has 4.4 grams of protein, nearly 10% of the daily value.
3. Fat Fighter
Some people avoid eating seeds because they believe that they are fattening. Well, they believe wrong. Chia seeds are made up of good fats, which your body needs. Two thirds of the human brain is made up of fat. The fibrous content and omega-3 fatty acids present in chia seeds also reduce belly fat.
According to the Livestrong website, chia has a stabilizing effect on blood sugar, which is also helpful in fighting belly fat. So, don’t be a fat-phobe. I would also like to note that the seeds can absorb over seven times their weight, in water, and form a sort of gelatin. This gelatin causes a slow release of carbohydrate, facilitating an equally slow conversion of carbohydrates, into glucose (blood sugar), for energy.
4. Stronger teeth and bones
A serving of chia seeds has 18% of the recommended daily intake for calcium, which is wonderful for maintaining bone and oral health, and preventing osteoporosis.
5. One word – Fiber
Fiber is essential for great digestion and for preventing constipation, and chia provides you with plenty. Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fiber — about a third of the recommended daily intake for adults.
6. Combat Diabetes
Chia is currently under research as a potential natural treatment for type 2 diabetes because of it’s ability to slow down digestion. The gelatinous coating that chia seeds develop when exposed to liquids can also prevent blood sugar spikes.
7. Gluten- Free and Grain-Free
Chia is gluten and grain free. If you are celiac disease or just following a gluten/grain free diet, then you will be delighted to know that you too, can enjoy eating chia seeds.
8. Stock Up On Omega-3
Chia seeds are full of omega-3 fatty acids (in the ALA form), with nearly five grams in a one-ounce serving. These fats are important for brain health and help to improve concentration.
9. Amazing Antioxidants
Chia seeds are rich in antioxidants which are super for protecting the body against free-radicals, aging and cancer. Furthermore, the fact that they are so full of antioxidants means that they have a longer shelf-life, lasting for almost two years without refrigeration.
10. Minerals
Two tablespoons of chia seeds contain 18% of the RDI for calcium, 35% for phosphorus, 24% for magnesium and about 50% for manganese. These vital nutrients can help to prevent hypertension, maintain a healthy weight, keep energy levels up, and boost metabolism.
How to Consume Chia Seeds
As stated above, chia seeds can be used for a range of great things, such as flour, as egg substitutes, in shakes/smoothies, puddings, salads, sprinkled over oatmeal, yogurt, cereal and more. Here are just a few of my favorite chia recipes to help you gain the health benefits of chia seeds.
Mexican Fresca
Mix ingredients for one glass of Mexican Fresca:
12 oz cold, fresh drinking water
1 large lemon (it should produce about 3 tablespoons of juice)
The zest of the large lemon
2 teaspoons of honey
one teaspoon, or more, of fresh chia seed
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