Contents
History of chia seeds
The homeland of chia seeds is considered to be South America, where the ancient Mayan, Inca and Aztec tribes used them as a staple food. “Chia” – from the ancient Mayan language is translated as “strength”.
Women used these seeds in cooking and for cosmetic purposes, and men took them with them during battles to restore their strength.
Chia seeds were used as money to buy a slave, pay taxes, and give as a gift to newlyweds for a celebration.
During the attack of the Spaniards on the Indian lands, not only the tribes suffered, but also the plants. Shrubs with seeds were destroyed, the local population was not allowed to grow them again.
To date, chia is grown in Mexico, Ecuador, Australia, Guatemala and Bolivia. The height of the plant reaches up to 1 meter, and the grains themselves are very small. Chia seeds come in black, white, greyish, and generally have a neutral flavor.
Benefits of chia seeds
Superfoods are plant-based foods that are high in nutrients, such as essential amino acids, minerals, vitamins, and antioxidants. Why are they isolated in a separate group, if the usual blackcurrant from the garden also contains a lot of vitamins? This is because it is in superfoods that the concentration of certain nutrients reaches the maximum among all known plants.
One of the most popular superfoods is chia seeds or Spanish sage seeds. They are a source of vegetable protein, fiber, Omega-3, magnesium, calcium, phosphorus. Can be used in combination with dairy products, puddings and smoothies, says nutritionist, endocrinologist Khismatullina Raushania.
Chia seeds are an amazing product that has a lot of beneficial elements that affect human health. They restore the work of the gastrointestinal tract, regulate blood sugar levels, improve the condition of the skin, hair and help get rid of depression.
Due to the iron contained in this superfood, you can forget about anemia. Daily use of these grains will bring hemoglobin in order.
Chia seeds are rich in polyunsaturated fatty acids, which help the body to function properly. Due to the content of Omega 3, inflammatory processes are prevented, the walls of the cardiovascular system are strengthened, the work of the hormonal background is restored and vision improves.
Chia seeds are recommended for people with problems with the musculoskeletal system, because the calcium content in this product helps to strengthen the health of bones and teeth.
The content of phosphorus favorably affects the improvement of memory, and tryptophan improves mood and restores sleep.
Separately, I would like to note that chia seeds contain substances that prevent the occurrence of breast, colon and prostate cancer.
Many experts recommend consuming no more than 1 tablespoon (15 grams) of chia seeds per day.
Composition and calorie content of chia seeds
| Caloric content for 100 grams | 486 kcal |
| Proteins | 16,5 g |
| Fats | 30,7 g |
| Carbohydrates | 42,2 g |
The harm of chia seeds
Despite all the positive qualities of chia, do not forget that this product also has contraindications.
When is it better to stop eating chia seeds?
- If you have an allergic reaction to this product.
- If you are hypotensive. This superfood reduces blood pressure.
- It is forbidden to use this product while taking aspirin, as chia seeds have anticoagulant properties (thin the blood).
- Pregnant women should consult their doctor before using chia.
Keep in mind that every body is different. And when using and the amount of chia seeds in food, consult your doctor first.
The use of chia seeds in medicine
Chia seeds contain many vitamins, trace elements and minerals that have a positive effect on human well-being.
The use of grains is used both for preventive and therapeutic purposes. For example, chia seeds are recommended for use by athletes during intense exercise, as the elements included in the composition restore the immune and nervous systems of the body.
In medicine, chia seeds are used as a natural antibiotic. They have an antibacterial agent, and also help the body fight infectious and bactericidal disorders.
With the systematic use of chia seeds, blood pressure and blood sugar levels normalize in the human body, the intestinal microflora is restored, and metabolism improves.
Cooking application
Most people who lead a healthy lifestyle consider chia an integral part of their diet. They are eaten both raw and added to smoothies, yogurts, cereals, smoothies and salads. For example, you can grind chia seeds in a coffee grinder and add the resulting “flour” to bread or pancakes.
A distinctive feature of chia is that they need to be soaked before eating. So the seeds increase in volume, they are easier to eat, and they are of great benefit to the body.
Smoothies with banana, chia and coconut milk
| Banana | 2 pc |
| Coconut milk | 250 ml |
| Blueberries (frozen) | 100 g |
| Seeds of chia | 1 tbsp |
Cut bananas into rings and put in the freezer for 15 minutes. Chia pour 100 ml of milk and leave for 15 minutes.
Put blueberries, bananas and chia in a blender bowl. Add remaining coconut milk and beat until smooth. When serving, you can decorate with grated chocolate and coconut flakes.
Fruit salad with chia seeds
| Banana | 2 pc |
| Apple (seasonal) | 1 pc |
| Orange | 1 pc |
| Kiwi | 1 pc |
| Kishmish | 10 pc |
| chips of coconut | 1 tbsp |
| Seeds of chia | 1 tbsp |
| Drinking yogurt | 150 ml |
| Lemon juice | 2 tbsp |
We clean the apple from the core. Banana cut into rings. Cut the grapes in half. Kiwi, apple and orange cut into cubes and put in a salad bowl with other fruits. Drizzle with lemon juice, sprinkle with chia seeds and coconut flakes. When serving, season with yogurt.
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How to select and store chia seeds
When buying chia seeds, pay attention to the smell. It must be neutral. If the smell from the seeds is sharp, this indicates improper transportation and that the goods are expired. This product is not recommended for consumption.
Chia seeds should be stored in a dark and dry place in an airtight container.
Subject to storage recommendations, superfood can lie for several months.