For a long time unknown to the general public, chia is now recommended by most nutritionists. Do not stop at its small size, this seed contains indeed many assets which can contribute to the preservation of your health and the reinforcement of your immune system. Want to know more about this miracle seed? Then take the time to read the text below!
What are chia seeds?
Chia comes from a plant called Salvia Hispanica, which belongs to the Lamiaceae family, which also includes lavender, peppermint, sage and patchouli. Salvia hispanica is used by the Man since the ancient times. The Aztecs and the Mayans had already noticed the capacity of the seed to give energy to the body.
This plant is easily identifiable. It is about one meter high and produces purple or white flowers every year depending on the climate. It is these flowers that produce the seeds. Their color can also vary from dark brown to very light brown. In rare cases, white or even gray seeds can also be found. In no case, the color influences positively or negatively the natural benefits of the seed. So don’t listen to those who would dare to claim otherwise. The seed is also distinguished by the sweetness of its fragrance. Some people find it has a nutty taste that allows it to be easily integrated into a classic diet.
To deepen this presentation of the chia, do not hesitate to take advice from a nutritionist or a specialized salesman. You can also use the web to obtain additional information. Click here for more information! At the same time, you will have access to a richly endowed online store with quality products offered at unbeatable prices.
Incomparable nutritional properties
If the external aspects of chia and its seed are remarkable, the most surprising is actually inside. In terms of nutrition, the composition of chia is simply unparalleled! Most specialists recommend consuming only thirty grams a day. However, this low dosage is sufficient to ensure the intake of many essential nutrients. In certain circumstances (and in particular within the framework of a use intended for the preparation of a sporting competition), the recommended proportioning can then pass to fifty grams per day.
To measure all the interest of the seed of chia, here what contains a portion of thirty grams:
- Low caloric intake: only 160 kcal
- 11 g of fiber
- 10 g of lipids
- 4 g of protein
- 5.15 g of omega 3 and 1.9 g of omega 6
- 1,1 g of saturated fat
- 0.7 g of monounsaturated fat
From the point of view of the recommended daily allowances (RDA), this same thirty gram portion ensures :
- Calcium: 18% of RDA
- Phosphorus: 27% of RDA
- Manganese: 30% of RDA
- Magnesium: 35% of RDA
Finally, it is also interesting to note that these seeds also contain significant amounts of zinc, potassium and various vitamins. This product is also gluten-free.
Multiple and varied interests
Chia does not require any particular medical recommendation to be consumed by the general public. Everyone is free to use it whenever they want. Nevertheless, this seed is sometimes prescribed in certain specific cases. It is for example the case of all those who suffer from constipation. The high fiber content of chia is an ideal solution in such circumstances. It is also recommended for diabetics (to better regulate blood sugar) and for those who need to consume omega 3.
The particular composition of chia is of great interest to those who follow a vegetarian or vegan diet. They indeed require important contributions in vegetable proteins. Finally, more and more sportsmen and sportswomen of high level also consume it regularly. This seed allows them to face heavy workloads within the framework of a preparation to a big competition. It provides them with strength while reducing the risk of muscular injury.
A phase of indispensable preparation
It is quite possible to consume the seeds without any preparation beforehand. Nevertheless, it is strongly recommended to soak them in water. By hydrating the seeds, you will indeed release all the nutritive substances. Afterwards, you can use them crushed, roasted or cooked according to your preferences. You may be surprised to learn that these seeds are able to absorb up to twelve times their weight in water. Few plants can say as much!
Soaking is something that anyone can do. Although any liquid can be used, it is strongly recommended to use water. You will place in a container ten volumes of water for one volume of seed. For a portion of thirty grams, you will use 300 ml of water. Let it sit until a relatively compact jelly forms. In most cases, this process takes between one and two hours.
How to cook these seeds?
You just have to go on the web and consult the specialized sites to realize the important number of recipes at your disposal. You will be able to incorporate these seeds easily into your food habits. For example, you can sprinkle them on a salad, a pasta dish or when cooking meat. You will also find that by lightly toasting the seed, new flavors are created!
You will also be able to use chia to compose good small dishes. It is also possible to combine them with various cereals (oats, barley, wheat) to prepare “homemade” energy bars! An excellent idea for all the sportsmen eager to consume quality products, isn’t it? Finally, the nature of the soaked seeds is perfect for cooking dishes such as pudding, smoothie or jelly. To sublimate its flavors, do not hesitate to add spices (cinnamon, honey, ginger and many others) in the vegetable milk during the preparation phase.