Chia Salvia Hispanica

What do chia seeds look like?

Chia seeds are the most valuable part of the plant called Spanish sage. At first glance, they resemble poppy seeds. They are oval in shape and very small, with a diameter of one grain being about 1 minimeter. They range in color from dark brown to black. There are also white and light red varieties. These inconspicuous grains contain enormous power!

Ingredient Content in 100 [g]

• Calories (energy value) 486 kcal / 2034 kJ
• Protein 16.54 g
• Total fat 30.74 g
• Saturated fatty acids 3.330 g
• Monounsaturated fatty acids 2.309 g
• Polyunsaturated fatty acids 23.665 g
• Omega-3 fatty acids 17.830 g
• - Alpha-linolenic acid (ALA), 18: 3 17.830 g
• - Eicosapentaenoic acid (EPA), 20: 50 g
• - Docosahexaenoic acid (DHA), 22: 6 0 g
• Omega-6 fatty acids 5.835 g
• Carbohydrates 42.12 g
• Dietary fiber 34.4 g
• Vitamin A 54 I.U.
• Vitamin D 0 I.U.
• Vitamin E 0.5 mg
• Vitamin C 1.6 mg
• Vitamin B1 0.62 mg
• Vitamin B2 0.17 mg
• Vitamin B3 (PP) 8.83 mg
• Vitamin B9 (folic acid) 49 µg
• Vitamin B12 0 µg
• Calcium 631 mg
• Iron 7.72 mg
• Magnesium 335 mg
• Phosphorus 860 mg
• Potassium 407 mg
• Sodium 16 mg
• Zinc 4.58 mg
• Copper 0.92 mg
• Manganese 2.72 mg
• Selenium 55.2 µg
• Cholesterol 0 mg
  
  

Where do they come from?

The cultivation of chia seeds was widespread as early as 3400 B.C.E. The beneficial properties of chia seeds were appreciated by the Aztecs and Mayans. At that time, Spanish sage was used to produce oil and flour, which enriched the diet of that time. They were also added to paints and cosmetics and used in religious ceremonies. Currently, the plant is also very popular in these areas. The greatest amounts of Spanish sage are grown in Argentina, Bolivia, Mexico, Guatemala and Ecuador.

What does chia taste like?

These tiny grains are virtually tasteless. Their neutrality is their advantage because they take on the flavor of the liquid in which they are soaked. You can combine them with yoghurt, juice or milk. They are the perfect addition to cocktails and desserts. They increase their volume many times and take on a jelly-like form.

How do chia seeds work?

In 2009, the European Food Safety Authority recognized that chia seeds are safe for health and classified them to the group of the so-called "Novel food".

What do chia seeds give you?

According to scientists, they should be part of the daily diet, especially among people with cardiovascular problems due to the high content of polyunsaturated fatty acids. The acids present in the seeds can help reduce the concentration of bad cholesterol in the blood, have a positive effect on the nervous system, improve the condition of the skin and help lower blood pressure. So there is no doubt why you should eat chia seeds.

Chia seeds - health properties, calories, side effects

Chia seeds, i.e. Spanish sage, are a unique source of vitamins, minerals, Omega 3 and 6 acids. Antioxidants contained in chia seeds slow down the aging process and prevent certain diseases, including cancer, atherosclerosis or stroke.

Chia seeds are said to be one of the healthiest foods in the world.

Chia seeds - properties

The small size of chia seeds are beneficial for the human body. The fatty acids contained in them: omega-3 (18 g in 100 g) and omega-6 (6 g in 100 g) support the work of the circulatory system. They reduce the risk of heart attack and atherosclerosis.

They also contain B vitamins, as well as potassium, phosphorus, magnesium and calcium, which is very important for the skeletal system.

Other properties

of chia seeds Consuming the seeds helps to lower the level of cholesterol and triglycerides in the blood, and also affects the development of the immune system and the organs of vision. Other properties of chia seeds are that they delay cellular aging because they contain antioxidants. The so-called antioxidants protect against the development of free radicals responsible for the occurrence of cancer and diabetes.

Chia seeds - calories

Although these exotic beans are high in calories, chia seeds are good for weight loss. There are about 485 kcal in 100 grams, but about 16.5 g is protein, 31 g fats, 42 g carbohydrates and as much as 34.5 g is fiber. The seeds have an amazing ability to swell, which, combined with a large amount of fiber, ensures a feeling of fullness for a long time.

How To Eat Chia Seeds?

Chia seeds can be found in ready-made products: bread, bars, cookies and cookies, but it is worth using them every day at home. If we bake bread ourselves, we can add them instead of sunflower or pumpkin seeds or mix with other additives.

Chia seeds - how to prepare?

Chia beans are also an ideal ingredient in cocktails, salads, muesli, and puddings. To make a delicious chia seed pudding, you need to pre-soak it

Chia seeds - how many a day?

Due to the high calorific value of the seeds and the swelling capacity of the seeds, their consumption should be kept in moderation. There is a known case of an American who had to undergo surgery after the swollen seeds closed his intestinal lumen. It is recommended that the "dose" of grains per day should not exceed 3-4 teaspoons. Larger amounts may affect the body's ability to absorb other nutrients.

Table of nutritional values in 100 g of the product: Nutritional value: 100 g The energy value is 2096 kJ / 505 kcal Fat: - Saturated fatty acids 31 g 3.3 g Carbohydrates: - sugars 25 g 0 g Fiber 23 g Protein 20 g salt 0.04 g