Chia seeds have been consumed by humans for a long time. There is some evidence that humans began using Chia seed around 3500 BC. Aztec and Mayans have been grinding it into flour, pressing it for oil, or drinking it straight with water. “Chia” is the Mayan word for strength. It is said that Aztec warriors consumed it before going into battle as it gave them an energy boost. It has also been documented that the Tarahumara tribe in Mexico ran ultra marathons (typically a distance of more than 100 km) at incredible speeds with minimal or no injuries. The tribe’s choice of energy drink? A drink made of Chia seeds mixed in water with sugar and lime.
Here is what makes Chia a super-food:
- Rich source of Omega-3 fats: Chia contains more than 8 times Omega-3 fats than Atlantic Salmon, that is itself considered to be one of the richest source of Omega-3 fats. Research has shown that Omega-3 fats reduce inflammation and may lower risks associated with diseases like hypertension, heart disease, and arthritis.
- Source of Calcium: Chia has more than 5 times Calcium than 2% Milk.
- Great source of Fiber: Just an ounce of Chia seed can give you more than 40% of your daily requirement.
- Iron: Chia has 2.7 times iron than raw spinach.
- Great source of protein: 20% protein by weight. More protein than beans, soy, or peas.
- Vitamins: Contains vitamins B, D, and E.
- Boron: Chia also contains boron that is need by bones.
Chia has an amazing ability to absorb water. In about 10 minutes it will absorb water 10 times its weight to form a gel. This is great as when consumed this gel coats the inside of our intestinal track and slows down absorption of food. This keeps us hydrated and satiated for long and helps control blood sugar levels.
Chia is tasteless and can be mixed with any traditional recipe. However it helps to keep in mind that Omega-3 fats are sensitive to heat so it may be best if you add Chia on top after cooking just before consuming your food. The best way to consume Chia is by soaking it in water for 10 minutes. Alternately you can blend it in your mixer with the juice you are making.
Chia caution: Since Chia is rich in fiber you want to make sure you consume enough water after you consume Chia. Also keep in mind that Chia is rich in phosphorous. This should make you cautious not to consume too much Chia as it can upset the Calcium/Phosphorous balance in our bodies. (This is more relevant for those on Paleo diet.) For this reason Chia should not be consumed as a staple. Restrict yourself to between 1 to 2 tablespoons of Chia per day.
For all the benefits it offers, Chia has the potential to become a Superfood. More so because Chia is so easy to incorporate in your existing recipes. So are you ready to make Chia a part of your daily diet? If you think Chia can benefit you and others please share this post by pressing the Like or Share button.
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Credits:This has been written by Raj Shah and edited by Ketna Shah.