All about the popular superfood–Chia seeds

Raise your hands if you too bought a pack after watching an influencer eating ‘the fancy’ Chia seeds and losing weight in just a few weeks. Well, I did it. 

I also did not know a thing about its nutritional value and how to incorporate it into my meals. 

I did not lose any weight also. 

What I did do is finish that pack of seeds because I loved them so much. Today, Chia seed pudding is one of my favourite go-to desserts. It has become one of my favourite ingredients to add a dose of nutrition to my food now. 

While many think that Chia seeds have become popular recently, it has been popular for ages. 

You’ll be surprised to know that the number of Chia seed popularity has increased by 859% since 2009. Why? Well, a major contribution to this popularity goes to the novel food approval it received in 2009 and of course to the information on its high nutritional value which resurfaced after this approval. 

But that’s not it. These tiny seeds were popular in the 1980s too. This superfood was made popular in the form of Chia Pets. This included a terracotta figurine to grow chia sprouts. 

But wait? Do you still eat it only because it is delicious and you have seen people eat it without really knowing what they do for you? Ahhhh…

Let me take you on a chia seed tour today through this blog. You will learn everything about chia seeds–their nutritional value, their benefits, and how to eat them. 

Ch-Ch-Ch-Chia….The history 

Scientifically known as Salvia hispanica, or Salba Chia, chia seeds are small, oval-shaped seeds. They are derived from a herbaceous plant called Salvia hispanica L., which is a member of the mint family. Some common names for chia seeds include chia, Salba chia, and Mexican chia.

Chia seeds have a rich and fascinating history that dates back to ancient civilizations in Mexico and Central America. Its known existence dates back to 3500 BC when the Aztecs and Mayans believed in the power of chia seeds. They used it as a source of energy and included them in their daily diet. 

The seeds were also used in religious ceremonies and were believed to have medicinal properties. With the fall of the Aztec Empire, the use of chia seeds declined but they continued to be used by some indigenous communities. 

In recent years, chia seeds have experienced a resurgence in popularity as they are now widely available in health food stores and are often used as an ingredient in a variety of dishes. 

They are now commercially grown in the United States, Australia, and Argentina as well, apart from their origin places like Mexico, Guatemala, and Peru. 

How do Chia seeds taste?

Chia seeds have a subtle, nutty flavour with a slightly crunchy texture. They can be consumed raw and whole. 

Chia seeds tend to expand and become gelatinous when soaked in liquid, which changes their texture. You get a gel covering the nutty seed.  

Chia seeds do not offer a very strong flavour of their own and thus make for a very good ingredient to add to dishes. It offers a lot of texture to the dish while making it nutrient rich. 

This is why they are now added to a variety of dishes, such as smoothies, yoghurt, oatmeal, and baked goods, to add a boost of nutrients without altering the flavour greatly.

What are the nutritional values of Chia Seeds?

Even though we know chia seeds, we don’t know the nutrients it provides us with. 

Have a glance at the nutrition you get in one spoon of chia seeds. You’ll be amazed at how much this tiny seed stores inside it. 

The nutrition supplied by chia seeds helps our body in the following ways: 

• High fibre helps promote digestion and bowel regularity, and may also help to lower cholesterol levels and blood sugar.
• Omega-3 fatty acids, a powerful antioxidant, are essential fatty acids important for heart health, brain development and function, and inflammation.
• Protein is essential for building and repairing tissues in the body.
• Calcium is an essential mineral that helps build and maintain strong bones and teeth. It also plays an important role in muscle function, nerve signalling, and regulating the heart’s rhythm. 
• Phosphorus plays a key role in the formation of bones and teeth. It also helps to filter waste from the kidneys and aids in the use of vitamins.
• Magnesium plays an important role in various bodily functions. It is required for more than 300 biochemical reactions in the body. It helps regulate the functions of nerves and muscles, blood sugar levels and blood pressure. 

What are the benefits of chia seeds?

Chia seeds come with a plethora of health benefits. They provide a lot of nutrients that support the development of a healthy body. 

Disease-fighting power from antioxidants 

Chia seeds are high in antioxidants which help protect the body against damage from free radicals. These free radicals are molecules capable of causing cell damage and premature ageing and also the development of certain chronic diseases in the body. 

Chia seeds contain quercetin and kaempferol, as well as polyphenols like chlorogenic acid and caffeic acid. These are believed to have cardiac, hepatic protective effects, anti-ageing and anti-carcinogenic characteristics.

Chia seeds improve heart health

Not trying to be poetic here but chia seeds help boost your heart’s health. The presence of Omega3 fatty acids lowers the risk of cardiac disease by promoting a healthy heart. Being rich in fibres, it also helps in reducing the risk of high blood pressure aiding your heart’s health. 

Chia seeds Help in weight management 

One spoonful of chia seed contains 5.5 grams of fibre. This soluble fibre absorbs water and expands. Typically, chia seeds can absorb 12 times their weight in liquid. So whether you eat it after soaking or add it in its original form into your diet, it makes you feel full. You don’t feel hungry despite eating less. Thus, aiding your weight management while supplying essential nutrients. 

Enhances digestive health 

The dietary fibres in chia seeds support your digestive system and simultaneously your bowel movement. Chia seeds form a gelly substance when soaked which improves your digestion and encourages prebiotic growth in your gut. Prebiotics serves as food for the healthy bacteria in your stomach which improves your overall gut health. 

Chia seeds are gluten-free 

Gluten is a protein found in true cereal grains like wheat, barley, etc and since chia seed is not a true cereal grain it is gluten-free. This makes it a great option for people with gluten sensitivity or celiac disease.

Promotes bone health 

Chia seeds contain several nutrients that promote bone health like Calcium, phosphorus, magnesium, etc. These minerals aid in maintaining bone mineral density which in turn promotes bone health. 

How to use chia seeds?

Chia seeds are a highly versatile ingredient that can be used in a variety of ways. This is attributed to its nearly tasteless taste that does not leave its taste in the dish but adds a texture.  

Some popular ways to use chia seeds are:

1. As a thickener: Chia seeds can be mixed with water or other liquids to form a gel-like substance that can be used as a thickener in recipes like puddings, jams, and sauces.

2. In baked goods: Chia seeds can be added to baked goods like bread, muffins, and pancakes for added nutrition and a subtle crunch.

3. In smoothies: Chia seeds can be added to smoothies for added fibre, protein, and healthy fats.

4. As an egg substitute: Chia seeds can be mixed with water to form a gel that can be used as a vegan egg substitute in recipes like cakes and cookies.

5. As a topping: Chia seeds can be sprinkled on top of yoghurt, cereal, or oatmeal for added texture and nutrition.

6. In salads: Chia seeds can be mixed with salads to add some extra fibre and protein.

7. In desserts: You can make chia pudding or add chia seeds to your desserts to add a crunch to your dessert to balance the sweetness. 

8. As chia flour: This is an addition to alleviating the meals with nutrients. You can add chia flour to your atta or any other flour for nutrition. 

Chia Seed recipes 

As already mentioned, Chia seeds are very versatile. This is why it can be used in a variety of recipes in so many ways. Here are a few recipe ideas to get you started:

Chia seed pudding: This one is my personal favourite. Mix chia seeds with milk, a sweetener like honey, and vanilla extract(if available) and refrigerate overnight to make a creamy and satisfying pudding. Additionally, you can replace milk with coconut milk, and add fresh fruits to it like bananas, strawberries and some nuts to make a complete dessert. It is highly satiating and healthy. 

Chia curd rice: This is a perfect dish for people on diet. Soak chia seeds in water. Add curd to it when soaked. Season with salt and pepper. Add curry leaves, peanut and mustard seed tempering and enjoy. A healthy alternative to the traditional South Indian curd rice.   

Chia seed jam: Mix chia seeds with mashed berries and sweetener, and cook for a few minutes to make a quick and easy jam. You can use this in your breakfasts or make a quick evening snack.

Chia seed smoothie bowl: Blend chia seeds with your favourite fruit, yoghurt, and milk to make a thick and nutritious smoothie bowl. A perfect breakfast option.

Chia seed pancakes: Who does not like I’m pancakes? And this is the best way to make it healthy. Mix chia seeds into your pancake batter for added nutrition and a subtle crunch.

Chia seed paratha/dosa: Adding chia seed to your regular dosa batter along with vegetables of your choice to make healthy-tasty dosa. Similarly, you can add chia seeds to your dough to make parathas and rotis.

Chia seed salad dressing: Mix chia seeds with olive oil, lemon juice, and herbs to make a flavorful salad dressing. 

Chia seed and Oat breakfast bowl: Mix chia seeds, rolled oats, milk and your favourite fruit, nuts and honey to make a delicious and nutritious breakfast bowl. You can also layer your bowl with yoghurt and the ingredients of your choice. You can add a pinch of cocoa powder and cinnamon to turn it into a chocolaty delight. 

Chia seed energy bars: Mix chia seeds with nuts, seeds, dried fruit, and honey to make a healthy and satisfying snack or breakfast on the go. This is an amazing breakfast option for those looking for an instant boost of energy. 

Chia Fresca: A traditional beverage from Mexico and Central America, made from chia seeds, lime, honey, pink salt and water.

These are just a few ideas to help you incorporate chia seeds into your daily meals. If you can get creative with your recipes, you can add chia seeds to many other dishes as well.

Conclusion

Chia seeds are also known by several other names:

• Mexican chia: This name is used to distinguish chia seeds from other types of chia seeds, such as Salba chia.
• Aztec gold: This name references the historical use of chia seeds by the Aztec civilization.
• Indian Running food: This name references the fact that the Tarahumara Indians of Mexico used chia seeds as a source of energy during long-distance running.
• Runner’s food: This name references the fact that chia seeds were traditionally used by runners and other athletes as a source of energy.

All these names were given to this superfood because of the nutrients present in it. Now, when you eat chia seeds you will know the benefits of eating them. 

Replace your desserts with chia pudding, add chia to your meals and add them to drinks daily to alleviate nutrition intake easily and make your tummy happy. 

I have and so should you!

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