Chia seeds - Nature Cures®

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Also known as Salvia hispanica.

Chia is a species of flowering plant in the mint family, Lamiaceae) native to central and southern Mexico and Guatemala. Chia seeds are tiny but packed full of elements that can be a highly nutritious addition to the diet. They contain up to 23% more protein content than that found in whole grains and cereals and chia’s protein is complete with all essential amino acids and is gluten free. Because of the protein and fibre content, they are a good choice for vegetarians and vegans and anyone suffering with digestive issues or gluten intolerance.

Chia seeds are rich in antioxidants that protect the body from free radical damage which can help to prevent cancer forming. These seeds also contain more calcium than milk, three times more iron than spinach and fifteen times more magnesium than broccoli.

The outer part of the seed is very rich in soluble fibre and this forms the gel, protecting the seed from drying out. The gel forms a physical barrier between the carbohydrates and the digestive enzymes that break them down.

The carbohydrates are digested eventually, but at a slow and uniform rate. There is no insulin surge or spike needed to lower the blood sugar level after eating chia which is beneficial for diabetics. The water-retaining ability of the gel also helps level out the water intake and retains electrolyte balance.

Using chia seeds instead of eggs

Chia seeds can be used in place of eggs in many recipes. Simply combine one tablespoon of chia seeds with three tablespoons of water and let it sit for about 10-15 minutes until it thickens into a gel-like consistency. This gel can then be used as a 1:1 substitute for an egg in various recipes like beef burgers, cakes, pancakes, quick breads, muffins etc.

Beneficial compounds in chia seeds

Caffeic acid
Carotenoids
Chlorogenic acid
Fibre
Kaempferol
Myricetin
Omega-3 and omega-6 fatty acids
Protein
Phytosterols
Polyphenols
Quercetin
Tocopherols

Minerals in chia seeds

Vitamins in chia seeds

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