In recent years, as diseases such as cancer, diabetes, cardiovascular diseases and obesity have increased, people's tendency towards foods rich in functional nutrients such as dietary fiber, antioxidants, n-3 fatty acids and proteins has increased. Let's take a look at chia seeds, which are known as superfoods and have become popular in recent years, especially with their fatty acid content and antioxidant capacity.
First of all, if we look at its origin, it is known that chia has been used since the Aztecs and Mayans, as a part of traditional medicine, in making medicine, as a dye by separating the seed oils, and to increase the endurance of warriors. It derives from the Spanish word chien, meaning oily.
What are its benefits?
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It has been stated that chia seeds can help protect against chronic diseases such as diabetes, cancer, cardiovascular diseases and obesity, as they contain high amounts of functional nutrients.
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Chia contains 42.1 g carbohydrates, 30.7 g fat and 16.5 g protein in 100 grams and provides an average of 486 kcal of energy.
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The seed contains high amounts of omega 3 (n-3), one of the essential fatty acids. The n-3 content of chia seeds is higher than quinoa seeds.
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The protein content was found to be higher than oats, rice, wheat and corn.
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Balances blood sugar.
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Helps lower bad cholesterol.
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It protects dental health as it contains plenty of calcium. It helps muscle development and prevents diseases such as osteoporosis.
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It also contains phenolic components with antioxidant properties. Antioxidants are effective in diseases such as signs of aging, cancer, heart diseases, Alzheimer's, degeneration of brain neurons and cataracts.
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It delays aging as it is a powerful source of antioxidants.
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Chia seeds help control appetite with the dietary fiber it contains. It has been used in diets aimed at body weight control by reducing the feeling of hunger, and it has been reported that it may be effective in reducing the risk of cancer, diabetes and cardiovascular disease.
Na How is it consumed?
It is consumed as a seed, by making flour from chia seeds, by separating its oil and as a nutritional supplement and by adding it to various foods. For example, chia seeds and flour can be added to muesli, bread, cakes, desserts and various smoothies. Chia seeds have the ability to hold water up to 27 times their own weight and quickly form mucilage when encountered with water. Therefore, it is frequently used in the food industry.
According to the United States Dietary Guideline, chia seed consumption for adults should not exceed 48 g/day. Because consuming high amounts of chia seeds can cause problems such as gas and bloating in the gastrointestinal system.
I'm adding a few chia recipes for you to try at home. Try it, you'll love it too.
Chia dessert bowl:
Ingredients:
2 tablespoons of chia seeds
1 glass of milk
1 medium-sized peach
3 tablespoons of oats
1 teaspoon of cinnamon
1 teaspoon honey
4-5 raw almonds
Preparation:
Take chia, oats, cinnamon and honey in a bowl in the evening. Add 1 glass of milk to it and leave it in the refrigerator until the morning. Mix it once in the morning with the help of a spoon. Decorate with sliced peaches and almonds. Here it is ready.
Chia omelet
Ingredients:
1 tablespoon chia seeds
2 tablespoons milk
2 eggs
3 tablespoons of curd cheese
1 teaspoon of salt
1 teaspoon of black pepper
Preparation:
Add milk and chia seeds to a bowl. After mixing well, wait for it to gel for 10 minutes. Break the eggs into a bowl and whisk. Put the chia and cheese into this bowl, crush them and mix them and add salt and pepper. Cook in a pan with 1 teaspoon of oil. Your omelette is ready.
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