Chia seeds are said to be a superfood, but what are their effects?
Chia seeds became popular in the United States and are now attracting attention as a superfood in Japan as well. Chia seeds are a mint plant that was an important food source for the ancient Maya and Aztecs, but they are also a superfood that is surprisingly packed with nutrients that modern people tend to lack. We will explain the actual effects of chia seeds, which are said to be good for dieting, relieving constipation, boosting the immune system, preventing osteoporosis, and improving mental and mental health.
Chia seeds have long been believed to have medicinal properties
Chia seeds have only recently been gaining attention in America and Japan, but in central Mexico they have been one of the main agricultural products since around 1000 BC. Cultivation continued until around the 16th century, but after the Spanish occupation, cultivation was banned due to their connection to Aztec religion.
Legend has it that “eating about one tablespoon of chia seeds will help you survive for a day.” Warriors apparently ate chia seeds as a source of stamina. The Aztecs are said to have used them for their medicinal properties as well.
The three great things about chia seeds: easy, low calorie, and high nutrition
First of all, chia seeds do not need to be cooked, and can be easily used by simply mixing them with other ingredients. When they absorb water, the surroundings of the chia seeds become gelatinous.
The nutrients contained in one tablespoon (12g) of chia seeds are 58 calories, 2g protein, 4.1g dietary fiber, 76mg calcium, 40mg magnesium, 0.55g zinc, 0.93mg iron, and 2.14g omega-3 fatty acid (ALA). It is difficult to understand just by listing the numbers, so let’s explain them one by one.
Note: To make it easier to understand how much nutrition chia seeds contain compared to other foods, we have compared it with the amount of 58 calories, which is the same as one serving (1 tablespoon) of chia seeds.
Amazing dietary fiber
According to the National Health and Nutrition Survey, dietary fiber is a nutrient that is insufficient in both men and women. Chia seeds contain a whopping 4.1g of dietary fiber. Brown rice, which is known to be high in dietary fiber, contains only 0.5g, and soybeans contain only 2.2g. Burdock, the king of dietary fiber, contains 5.1g of dietary fiber, but it is not as easy to eat as chia seeds. Dietary fiber has various roles, such as helping to maintain satiety and diet, relieving constipation, slowing down changes in blood sugar levels, improving cholesterol, and preventing diverticulitis.
Amazing amount of omega-3 fatty acids
Omega-3 fatty acids are nutrients that are said to be important not only for heart health but also for mental and mental health. Chia seeds contain 2.14g of omega-3 fatty acids (ALA). Even if you eat the same amount of calories of walnuts, which are known to have a lot of omega-3 fatty acids, you will only get 0.8mg. Although the types of omega-3 fatty acids are not the same, even mackerel, which is the top animal source, contains 0.4 to 1g for the same calorie. Chia seeds have the most.
Amazing calcium
As is well known, calcium intake is far below the recommended amount for both men and women. A lack of calcium can lead to osteoporosis, cognitive impairment, high blood pressure, and other conditions. Chia seeds contain 76mg of calcium. Milk, known for its high calcium content, contains 96mg, and cheese contains 110mg. Although the content is slightly lower than that of top dairy products, chia seeds are at the top of plant-based foods. Broccoli, known for its high calcium content, contains 67mg. Chia seeds also excel in calcium content.
Iron content is amazing
According to the National Health and Nutrition Survey, both men and women have an average iron deficiency, but women are particularly far below the recommended amount. Iron deficiency can weaken the immune system and make you more prone to fatigue. Chia seeds contain 0.93mg of iron. Beef liver, known for its high iron content, contains 1.8mg of iron per 58 calories, and sesame seeds contain 1mg of iron. By comparison, chia seeds have a superior iron content. Spinach contains 5.8mg of iron per 58 calories, but you need to eat a considerable amount (290g). We can’t eat a lot of spinach every day, and chia seeds are also good at iron.
Zinc is also amazing
The average intake of zinc is also below the recommended amount for both men and women. A lack of zinc can cause a decrease in immune function, mental disorders, and taste disorders. Chia seeds contain 0.55g of zinc. Almonds, known to be rich in zinc, contain 0.4g, sesame seeds contain 0.6g, and eggs contain 0.6g. It can be said that chia seeds are also rich in zinc.
Magnesium is also amazing
The average intake of magnesium is also below the recommended amount for both men and women. Magnesium is important not only for bone health, but also for mental and nervous function. Chia seeds contain 40mg of magnesium. Soybeans, known to be rich in magnesium, contain 35mg, almonds contain 30mg, and sesame seeds contain 34mg of magnesium. Here too, chia seeds are good. Sesame seeds are often featured, but the difference between chia seeds and sesame seeds is that if sesame seeds are thin, the shell gets in the way and it is thought that the nutrients cannot be fully utilized. There is also a concern about oxidation. On the other hand, it is said that even if chia seeds are eaten raw, the nutrients can be properly utilized by the body due to the differences in the properties of their shells.
Delicious and effective ways to eat chia seeds
In Mexico and Central America, a drink called “Chia Fresca” seems to be popular. Chia seeds are mixed with water, lime or lemon, sugar, and cooled with ice. When mixed with water, it thickens to a nice texture. There are many ways to enjoy chia seeds, such as mixing them with cereal, mixing them with yogurt, or grating them and baking them in muffins or bread.
How to eat chia seeds recipe 1: Easy jiggly jelly-like
Ingredients: 2 servings
4 tablespoons chia seeds 330ml coffee milk (soy milk, almond milk, etc. are all OK)
Optional sweetener: honey, sugar, etc.
Optional fruit
How to make:
Mix chia seeds with milk. Be careful not to mix well, as the chia seeds will stick together. Leave in the refrigerator for a few hours and it’s done!
How to eat chia seeds recipe 2: Easy chia seed yogurt
Ingredients: 2 servings
Chia seeds 2
tablespoons Yogurt for 2 servings
Fruit
(optional) Directions:
Mix ingredients well. Leave to sit for a few hours and it’s done.
How to eat chia seeds recipe 3: Easy breakfast
Ingredients: 2 servings
250ml oats (also known as oat flakes, rolled oats, oatmeal oats) (about 1 teacup) 250ml
milk (soy milk, nut milk, etc., as desired)
125ml yogurt
2 tablespoons chia seeds
2 tablespoons honey (as desired amount)
Optional fruit toppings
How to make:
Mix all the ingredients. The oats have already been steamed, so you can just mix them together. If you add too much, it will become a little watery, but you can also mix the fruit the night before. Leave it in the refrigerator overnight and it’s ready. A taste that both children and adults can enjoy.