Chia seeds, superfoods against various diseases & bull; hello healthy

What are chia seeds?

Chia seeds are the small seeds of the plant Salvia hispanica , a type of mint plant. Chia seed color varies from black, gray, and black with white patches. It is oval in shape with a size of about 1-2mm. Chia seeds come from the regions of Central America and South America. The word chia itself also comes from the Mayan language which means strength.

Initially, chia cultivation as a staple food was only practiced by tribes in Mexico and Guatemala, but currently chia cultivation is not limited to America, but has grown to Australia and Southeast Asia. In Indonesia, you can get chia seeds in supermarkets and specialty stores that sell healthy food ingredients. The preparations also vary, some are still in the form of whole grains or in the form of other commercial products such as cereals, snacks, etc.

What are the ingredients and benefits of chia seeds?

Chia seeds contain many substances that are beneficial to the body such as omega 3 fatty acids, fiber, antioxidants, and minerals. 1 serving of chia seeds (about 30g) contains 138 calories, 9 grams of fat (mostly unsaturated fats - healthy fats), 10 grams of fiber, and 6 grams of protein. Another advantage of chia seeds is that they do not contain gluten and are rich in antioxidants.

The benefits of omega 3 fatty acids for the body include:

1. Lowering triglycerides and cholesterol which can then help lower blood pressure and prevent heart disease
2. Helps the body deal with inflammation
3. Cardioprotective (protects the heart) and hepatoprotective (protects the liver)
4. Helping the body overcome diabetes
5. Protects the body from inflammatory joint conditions, auto immune disease , and cancer.

The fiber and omega 3 fatty acids in chia seeds are very high. According to research, fiber and omega 3 fatty acids help reduce the risk of heart disease. The mechanism of each of the benefits of the omega 3 fatty acids mentioned above still needs to be further investigated.

Some media claim that consumption of chia seeds is also useful for suppressing hunger, balancing blood sugar, improving heart conditions, lowering cholesterol, trigislerides, blood pressure, and helping to lose weight. Unfortunately, there are no scientific reports that support the link between consumption of chia seeds and weight loss benefits. In a study conducted by Nieman et al, it was concluded that consumption of chia seeds as much as 50g / day every day for 12 weeks had no effect on body mass, body composition, or disease risk factors in men / women who were overweight or obese.

How do you use chia seeds?

Chia seeds can be eaten raw or mixed into dishes. Chia seeds taste similar to peanut flavor, suitable for use in both sweet and savory dishes. Chia seeds can be sprinkled on cereals, salads, or rice. Chia seeds can also be added to smoothies, yogurt, and puddings. When mixed with liquid, chia seeds will expand and change in texture to a jelly-like texture.

For those of you who are vegetarian or allergic to eggs, chia seeds can also be used as a substitute for eggs when making cake dough. The trick is to mix 1 teaspoon of chia seeds with 2 tablespoons of water. One tablespoon of the chia seed mixture can replace 1 egg. For those of you who have a gluten allergy, chia seeds can be consumed because chia seeds do not contain gluten.

How many chia seeds can we consume in a day?

The dose of chia seed consumption is influenced by age and existing health conditions. Currently, there is no scientific information that can be used as a definite guide range the amount of chia seeds that can be consumed. In 2000, the US Dietary Guidelines recommend that the use of chia seeds per day should not exceed 48g / day. The European Commission allows the use of chia seeds in bakery products a maximum of 5%.

How do you store chia seeds?

Due to their high antioxidant content, chia seeds do not spoil easily, they are safe to store for up to several months in a dry, cool place.