What are chia seeds?
The Chia seeds are the edible seeds of Salvia Hispanic, a flowering plant in the mint family native to central and southern Mexico. Chia Seed "Life in Nature" is happy to offer you a great little Chia seed, which means "strength" or "strengthening" between Maya. Even its name is given to the state of Chiapas (River Chia) in Mexico. Chia seeds are a good alternative to increasing our intake of essential nutrients, especially omega-3, and reducing appetite through the system: no more sugar cravings in the afternoon! Let's explore this valuable food together.
The History Of Chia
Chia is a plant of the limaceae family, located in the central valleys of Mexico and the mountains of Peru. The seeds are small and round. There are two types, one clean, called Salba, and one black. The color depends on the source of the chia. Today's chia is grown in South America, Australia, and the United States. Along with beans, corn, and amaranth, Chia prepared the main meal of Aztecs and Mayas. It is also used as an offering in religious ceremonies. The Chia began to be used as human food as early as 3500 BC.
Chia carries more nutrients than other food
* 50% more folate than asparagus * 2 times more potassium than bananas * 3 times more antioxidants than blueberries * 6 times more calcium than milk * 3 times more iron than spinach * 15 times more magnesium than broccoli * 8 times more Omega-3 than salmon Only two tablespoons of seeds provide 2.5 grams of fatty acids, omega-3, and 4.2 grams of fiber! Chia displays an efficiency of omega-3 greater than 230% compared to flax (in animal experiments). This marked the difference was due to a large amount of antioxidants in chia. Also, it does not contain phytoestrogens. Chia seeds are sometimes called "Indian food runners" because they form tolerant foods among Native American tribes. Aztecs used it as an energy resource during its 24-hour market as chia seeds are high in fiber and fat, especially omega-3. Today, they are eaten in South America in various forms, such as wine. Absorbed in water, chia seeds form a solid gel with their outer layer, which is full of soluble fiber. In the stomach, by mixing gastric juice, they become gelatinous and thus interfere with digestive enzymes and carbohydrates. Carbohydrates are digested more slowly, eating chia seeds help stabilize blood sugar, thus having an interest in people with diabetes.
Properties of chia
Chia is a gluten-free food, with 30% high-quality proteins, 30% fiber for the most soluble, and high antioxidant levels. Oil in the seeds is well preserved and does not go rancid. From their composition, chia seeds can be classified into a family of oilseeds. Its seeds were used in beverage formulations or pressed to extract oil. Their daily intake should be 1 tablespoon (about 15 grams). Do not exceed 30 g every day. From the nutritional point of view, the chia seeds are interesting, precisely due to its richness in omega 3 and fiber. They become gelatinous when in contact with saliva and gastric juice, whereas seeds Flax is not digested if they are not crushed. Chia seeds carry 4.8 grams of fiber a tablespoon, these fibers are essential to health. They play a role in the prevention of cardiovascular diseases (blood pressure, inflammatory factors). Despite these promising results, chia obviously can not treat disease in itself, but it will reap all the benefits by incorporating our daily diet.
How to use chia seeds
Chia seeds taste very good. It is mixed with all kinds of food, sweet or salty. It can also be used to make desserts (cream, cakes, and muffins) or to mix with salads. In South America, chia is often called "chia fresco": water, chia seeds, lemon juice, and sugar. Most recipes contain at least a tablespoon of chia seeds. And the recommendations are daily Omega 3. Overall, chia seeds are very nutritious.
Adopt the chia seeds in your diet
Take advantage of its properties, it is not necessary to grind chia warts. As with any food, it is recommended to chew as much as possible. By incorporating it into liquids such as juice, smoothies, cereals or yogurt, the seed softens and begins its germination process. It can also be added to salad dressings or added to salads, as the seed absorbs the dressing and binds all the ingredients for the salad. It can also be added to bread, flour, or pie. Like any edible land, ground chia is easily found. You can also replace the binding effect of the egg with 3 tablespoons of whole chia put in a little water or directly into the wet ingredients. When you put the whole chia, we must wait a little longer so that the fibers absorb water and the consistency of the egg is formed. This takes about 40 minutes. Otherwise, it is directly 3 tablespoons of ground chia in the recipe.
The primary nutritional benefits of Chia
*The Chia contains no gluten and is suitable for people who are allergic. * Omega-3 Chia seed is commercially available food that naturally contains the Omega-3. Indeed, 2 tablespoons chia daily is sufficient to supply the body with more than 100% of the required 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 the release of sugars in the body and creates, finally, a prolonged feeling of satiety. *Proteins Excellent source of essential amino acids, chia contains about 22% protein by weight. Chia is, therefore, a good source of valuable proteins. * Minerals and vitamins Chia is a great source of calcium, phosphorus, magnesium, potassium, iron, zinc, and copper while containing little sodium. Name: Muzammil Revised Date: 08-08-2020