Chia seed is a healthy and gluten-free food with its high quality fiber and protein, rich vitamin, mineral and antioxidant content. When water is added to soy milk, rice milk or almond milk, the seeds swell to form a satisfying gel. With this gel-like structure, it can also be used in cooking recipes instead of eggs. Those who are allergic to or do not consume eggs can add 2 tbsp of water to 1 tablespoon of chia seeds and use the gel-like mixture as a binder instead of eggs in their recipes. Chia seeds are hearty as well as beneficial content. The neutral taste of chia seeds allows them to be consumed easily with sweet and salty foods. However, chia seeds are also rich in calories.
Chia seeds are the seeds of the Salvia Hispanica plant, which belongs to the genus of sage plants. The plant is originally native to South America. They are tiny, black or white seeds. It contains plenty of fiber and Omega-3 fatty acids. Unlike most plant foods, chia seeds contain all nine amino acids, making them a good plant-based source of complete protein. In 100 grams of chia seeds, 34 grams are fiber and more than 16 grams are high-quality proteins. With its high fiber content, it helps digestion and the seeds can swell and provide a permanent feeling of satiety. Chia seeds contain quality fatty acids. It contains alpha-linolenic acid, a polyunsaturated fatty acid. From here, the body can produce certain amounts of long-chain Omega-3 fatty acids such as EPA and DHA. In addition, these beneficial fatty acids are thought to be anti-inflammatory.

 

 

Chia seeds contain plant-based Omega-3 fatty acids. Studies have shown that Omega 3 fatty acids lower cholesterol, regulate heart rhythm and help cardiovascular health. Studies have shown that chia seeds effectively lower triglyceride and blood pressure levels in healthy subjects. It has an important place in bone health with its minerals such as calcium, magnesium and phosphorus. It is a suitable source of Omega-3 for vegan and vegetarian diets that do not consume animal foods. Chia seeds also benefit long-term diabetes patients with their high fiber and Omega-3 fatty acid content. Because it contains complex carbohydrates, it regulates blood sugar and protects against insulin resistance. Chia seeds provide benefits for the immune system, including various T cells and B cells. Omega-3 supports the function of innate immune cells. Omega-3 increases the activity of immune system cells, helping the body destroy damaged cells and pathogens. Omega-3 fatty acids are also embedded in the cell walls of neutrophils (white blood cells), allowing them to migrate more flexibly and faster to areas where they are needed. Chia seeds prevent constipation with their high fiber content. Fiber is especially important for digestive system health. Chia seeds help soften the stool and add bulk to the stool, making it easier and faster to pass through the intestines. Along with fiber intake, plenty of water should be consumed. Chia seeds contain phenolic compounds with antioxidant properties such as chlorogenic acid, caffeic acid, quercetin and campherol. Foods containing campherol show anticancer potential and reduce the risk of cancer. Camperol is effective against various types of cancer, including breast cancer, liver cancer, brain cancer, colon cancer, and more. Chia seeds also help protect against free radicals.