Launching a new series of blogs for 2016 on the importance of introducing certain foods in your diet, second of the list are: CHIA SEEDS.
DEFINITION AND TYPES:
Chia seeds comes from the plant of salvia hispanica, commonly known as chia (/ˈtʃiːə/), is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala.. They usually comes in 2 colours:
White and black; longtime chia seed researcher and University of Arizona Professor Emeritus Wayne Coates says there is “no major difference” nutritionally between different colors of chia seeds. He adds that any minor differences in food value from one batch of seed to another would depend on where the plants were grown.
– Chia seeds deliver a massive amount of nutrients with very few calories; a 1 ounce (28 grams) serving of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3s).
- Calcium: 18% of the RDA.
- Manganese: 30% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 27% of the RDA.
- They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
– Chia seeds are loaded with antioxidants
– Almost all the carbs in them are fiber
– Chia seeds are high in quality protein
– Due to the high fiber and protein content, chia seeds should be able to help you lose weight
– Chia seeds are high in omega-3 fatty acids
– Chia seeds may improve certain blood markers, which should lower the risk of heart disease and type 2 diabetes
– They are high in many important bone nutrients
– Chia seeds can cause major improvements in type 2 diabetics
– Chia seeds can improve exercise performance as much as a sports drink and energy gels
For more comprehensive info about the benefits check this great article from our friends at healthnfitnesshops.com.
HOW TO CONSUME:
– they can be eaten raw sprinkled on food or in raw chocolate
– soaked in juice to make up for the lost fiber
– added to porridges and puddings
– added to baked goods like bread and cookies
– you can also sprinkle them on top of healthy cereal
– you can mix them in yogurts
– mix it with mashed berries to make a quick healthy jam
– you can add them on vegetables or rice dishes
– Because of their ability to absorb both water and fat, they can be used to thicken sauces
– Added in smoothies to thicken them up and add extra hidration
– they can even be used as egg substitutes in recipes; 1 tablespoon of chia + 3 tablespoons of water for 5 minutes makes 1 egg substitute
– Used to coat chicken / fish instead of bread crumbs
– Used to prepare chocolate energy balls with almonds and dates
– They can also be mixed with water and blended dates and turned into an energy gel for endurance sports since they are so expensive here. Follow this recipe from a fellow runner below for 3 servings:
– 1 cup of dried dates, soaked overnight with just enough water to cover the dates
– 2 tablespoons of agave nectar / honey
– 1 teaspoons of coconut oil
– zest from half of a lemon / lime, better organic form The Fruit Republic
– pinch of sea or pink himlaya salt
Do you use chia seeds? Let us know below why do you love them too…