Chia seeds are fairly new in the Indian market. An unfamiliar food ingredient till recently, chia seems to have caught the attention of health-conscious consumers in the last few years.
Chia Seeds has become a common ingredient in western countries due to its health benefits, and the awareness is growing in India too.
Why is chia gaining so much attention, you might ask? Chia seeds are storehouses of nutrition. They are rich sources of omega 3 fats, protein, calcium, fibre, zinc, manganese and phosphorus. Chia has the highest amount of omega 3 fats amongst plant foods. 100 g of edible chia seeds contain approximately 15 g of protein, 37 g of dietary fibre, 23 g of polyunsaturated fats (PUFA) of which omega 3 fats are much more than omega 6 fats, 630 mg of calcium, 950 mg of phosphorus. Being gluten-free, chia can be used by celiac patients. Chia seeds are also a source of antioxidants like chlorogenic acid and quercetin.
Although chia seeds have an excellent nutrition profile, they cannot be used as a single food ingredient to fulfil the human nutrition requirements but could form a part of a healthy and well-balanced meal plan that provides complete nutrition. When used as a part of a balanced diet, chia seeds may offer health benefits by aiding the prevention of various chronic diseases. Emerging research suggests that chia seeds when included in healthy meal plans may help to lower cholesterol, triglycerides and improve blood pressure. Animal studies also show that chia seeds can help in weight loss and increase satiety, probably due to its fibre content.
Chia seeds can be used as toppings on breakfast cereals, in snacks, in health bars, in desserts, and so on. The seeds can also be sprouted and used in salads. You can munch on them anytime.
A word of caution – people with dysphagia (difficulty in swallowing) should eat chia seeds with care or under medical advice.