Chia seed is one of the foods that has gained popularity in the realm of healthy eating in recent years and is constantly referred to as a "superfood." So, should these tiny seeds really be in the spotlight? Moreover, why does NASA recommend this food for astronauts? Let’s explore the lesser-known aspects of chia seeds!
1. What is Chia Seed and Why is it So Popular?
Chia seed is the seed of the Salvia hispanica plant and is primarily native to Mexico and Guatemala. While the Aztec and Maya civilizations used chia seed as one of their staple food sources, it was seen as a food that increased strength and endurance.
Today, chia seed has gained popularity due to its extremely high nutritional value, versatility, and positive effects on health.
NASA considers chia seed to be one of the most valuable foods that can be grown in space. Its small footprint, nutritional density, and long shelf life make it a fantastic alternative for astronauts.
2. Nutritional Values of Chia Seed
These tiny grains contain incredible nutritional density. Just 2 tablespoons (approximately 28 grams) of chia seeds contain the following nutrients:
Fiber: 10 grams (40% of the Daily Value)
Protein: 5 grams
Omega-3 Fatty Acids: 4.9 grams
Calcium: 18% (Quite high compared to milk!)
Vital minerals such as Magnesium, Iron, Phosphorus, and Zinc
Antioxidants
With these features, chia becomes a providing energy, muscle-developing, and long-lasting satiating food.
3. Health Benefits of Chia Seed
Satiation and Weight Control
The high fiber content of chia seeds slows down the digestive process and provides a feeling of fullness for a longer time. When in contact with water, it gains a gelatinous structure, filling the stomach and preventing hunger crises.
Gut-Friendly and Digestive Aid
Thanks to its high fiber content, chia supports gut health and prevents constipation. Its prebiotic effect helps nourish beneficial gut bacteria, aiding the regular functioning of the digestive system.
Omega-3 Reservoir: Supports Brain and Heart Health
Chia seed is known to be the highest plant-based omega-3 source after fish. Omega-3 protects heart health, reduces inflammation, and supports brain functions.
Balances Blood Sugar
Rich in fiber and protein, chia prevents sudden spikes in blood sugar after meals and is beneficial food for diabetes patients.
Supports Bone Health
The calcium, magnesium, and phosphorus in chia seed help maintain bone health and can reduce the risk of osteoporosis.
4. How to Consume Chia Seed?
Chia seed is a neutral-tasting and aroma food, making it combinable with a variety of dishes. Here are the most popular consumption methods:
🥄 Chia Pudding: Mix with milk or plant-based milk and let it sit for 4 hours. You can consume it by adding fruit on top. 🥤 Add to Smoothies: You can supplement with fiber and omega-3. 🥗 Sprinkle on Salads: Adds extra nutritional value. 🥖 Use in Baking: Can replace eggs. (1 tablespoon chia + 3 tablespoons water = equivalent to 1 egg) 💧 Mix with Water and Drink: A natural energy-giving sports drink!
Final Word: Is Chia Seed Really a Miracle?
Chia seed is definitely a food worth adding to your diet due to its nutritional value and health benefits. These tiny seeds, favored by NASA, provide energy to your body, keep you full for a long time, and support your overall health.
Why not incorporate chia seeds into your nutrition?