By: Tini Thangjam
Have you ever desired to become as strong as superman?I’m sure at least once this thought has crossed your mind. No worries, superfoods can help you be one. Not physically as strong but it will make your immune system buff up. Many of you might be imagining what superfoods are. Let me quench your thirst, they are basically foods that offer maximum amount of nutrients with fewer calories. It is also believed that they offer a handful of health benefits that go beyond its nutritional value. Today I will be discussing about a specific superfood; chia seeds.
These are the seeds of Salvia hispanicaa pseudocereal which is native to Mexico. They have a rich history which can be dated back to the Aztecs and the Mayans. During those civilizations chia seeds were considered a staple and was even offered to the Aztec priesthood. For centuries they were consumed for their health benefits however, later on they were largely overlooked. Not until the 1990s they gained popularity and recently marking a milestone with their market expanding exponentially.
It has become the talk of the town due to it being rich in omega-3 fatty acids. ALA (alpha-linolenic acid) is a type of omega-3 fatty acid which is present in chia seeds. It is helpful in reducing cholesterol levels, enhancing cognitive abilities and protecting against inflammation.They contain around 16% protein but it differs with the type of chia seeds consumed which helps in generating energy for performing bodily functions. Even more notably it has an abundant amount of all the essential amino acids needed by us. Based on personal preference one can either select to consume black chia seeds or white chia seeds. They do not differ much however, a significant difference is that black chia seeds have slightly more protein content whereas, white chia seeds contain more amounts of omega-3 fatty acids.
In addition, they contain fibers which we all know is beneficial for the heart, bowel movement and in reducing glucose levels.Chia seeds contain as much as 34g of dietary fiber in 100g of the seeds. It also exhibits prebiotic effect; stimulating human microflora present in the gastrointestinal tract.
Moreover, they consist of antioxidants such as tocopherols (Vitamin E) which protects our cells against the free radicals that destroy our cells causing illness and aging. Not only do they contain Vitamin E, but also B vitamins such as niacin and thiamin.Furthermore, chia seeds have been linked to improved bone health. They are an excellent source of calcium, magnesium, manganese and phosphorus, which are essential minerals for maintaining strong and healthy bones.These minerals work together to, prevent bone loss, improve bone density and reduce the risk of conditions such as osteoporosis.
But we should be aware that they contain phytic acid which are also present in many other seeds. This acid binds with minerals and inhibits its uptake. There is a simple method to solve this problem. Just soak the chia seeds in water for some minutes and the phytic acid is released no more being able to block the nutrients being absorbed in the body. After soaking, the chia seeds expand and form a gel like texture. Furthermore, this similar expansion by absorbing liquid occurs in the stomach after its consumption. This slows down digestion and prolongs the release of nutrients into the bloodstream.It can help prevent sudden spikes and crashes in energy levels, making it easier to maintain a healthy weight.
They can be made into a wide variety of products. As they are gluten free and vegan friendly they can be easily incorporated into anyone’s diet. The can be consumed by mixing in water or other beverages such as fruit juice and milk. In addition, the can be made into chia puddings or can be incorporated in soups. An interesting use for chia seeds is that they can replace eggs in baking. In India, it is quite popular to see them being consumed as ‘kheer’.
Therefore, if you are looking for a heart-friendly, omega-3 rich diet with a healthy amount of proteins and micronutrients I highly suggest to incorporate chia seeds. By understanding the nutritional value and potential health benefits of chia seeds, individuals can make informed choices about including them in their diet.
(The writer has finished her Bachelors in Food Technology from College of Food Technology CAU, Lamphel, Manipur.)
