Make Sure You Have A Little Bit Of Chia In Your Life
Described as a ‘superfood’ by many, tiny chia seeds pack a powerful nutrient punch
Health experts will tell you that labelling chia seeds as ‘superfood’ is largely a marketing exercise, but there is no denying that these tiny seeds are packed with a gamut of nutrients. Although cultivated since 3500 BC, chia seeds have gained popularity as a ‘health food’ only recently. Because of their neutral flavour and nutty texture, you can add them to just about anything without overpowering the main flavours of your dish.
Chia seeds contain heart-healthy omega-3 fatty acids, fibre, protein and minerals such as calcium, zinc and phosphorus. Fibre, for instance, can check sudden spikes in blood sugar levels after eating a meal.
They also contain all the nine essential amino acids, which our body cannot make and have be sourced from outside through our diet. According to Harvard T.H. Chan School of Public Health, two tablespoons of chia seeds contain roughly 140 calories, 4 grams of protein, 11 grams of fibre, 7 grams of unsaturated fat, 18 per cent of the recommended dietary allowance (RDA) for calcium and trace minerals like zinc and copper.
Ought to eat
This wonder seed can be added to milkshakes, smoothies, juices. You can also have them with your breakfast cereals like oats and muesli to get that extra health kick early in the day. If you love salads, feel free to add some chia seeds on top for that extra texture and nutrition. Chia seeds can be added to your baked goodies and desserts as well.
You can even replace eggs with chia seeds in your baking recipe. Instead of an egg, mix two teaspoons of ground chia seeds with three tablespoons of water. Allow this mix to sit for 5-6 minutes and then add it to your recipe—chances are you will not complain about the consistency.
Since chia seeds tend to swell, it is best if you consume already-soaked chia seeds or have them with slightly liquid foods like yogurt. Don’t consume dry chia seeds.