What Are Chia Seeds?
Chia seed can be defined as a plant with beneficial content in the category of plants called honeybabagil. Chia seeds contain minerals, vitamins, omega-3 It contains fat and protein and is also very rich in nutritional value. It is described as a powerful source of fiber and antioxidants. Chia seed benefits include anti-inflammatory, energy-boosting, and digestive benefits. The benefits of chia seeds are not only these, they also protect and strengthen heart, bone, teeth and skin health.
How Much Chia Seed Is Used Daily?
It is sufficient to consume 1-2 tablespoons of Chia seeds for the daily need of vitamins and minerals. It is not recommended to consume chia seeds, which have high nutritional value, more than the amount of food recommended by the doctor or dietitian.
Chia Seed Calories
Chia Seed contains 33,80% carbohydrates, 13,28% protein, and 24,71% fat. In the content of Chia Seed 4,20 Carbs (g), 1,65 Protein (g), 3,07 fat (g), 3,44 fiber (g), 1,60 Sodium (mg), 63,00 Calcium(mg), contains. The calorie value of Chia Seeds can be listed as follows;
It has an average of 1 calories with 49 tablespoon of Chia seeds. In addition, 1 tablespoon of chia seeds contains 2 grams of Protein, 4 grams of Carbs.
1 spoon of chia seeds is 10-20 grams on average. So 100 grams of chia seeds is 480 calories. In addition, the daily consumption recommendation of chia seeds is an average of 20 grams, that is, as much as a food paper. 1 tablespoon of chia seeds contains 49 calories. Chia seeds belong to a gluten-free food category. It contains a high amount of calcium compared to milk and has a rich nutritional value in terms of omega-3.
What Are the Benefits of Chia Seeds?
The benefits of chia seeds can be listed as follows;
· Delays aging.
Protects and supports skin health.
Protects and supports digestive health.
Protects and supports heart health.
It is the food of choice in the treatment of diabetes
· Increases energy.
Protects and supports dental health.
It has the ability to regulate metabolism.
Protects and supports bone health.
· Supports weight loss.
It is qualified as a protein source for vegans.
It can be consumed instead of milk.
· Does not contain gluten.
How to Eat Chia Seeds?
Chia seeds can be consumed using different recipes. Especially chia seeds are preferred with fruits, vegetables and yoghurt.
Chia seeds can be sprinkled as seeds on cereal, rice, yogurt or vegetables, or consumed by swelling chia seeds in water or milk. It is possible to consume chia seeds without any processing. Chia seeds can also be sprouted and consumed. Consuming sprouted chia seeds makes it easier to digest, and the nutritional values in the seed are absorbed by the body more quickly. Sprouted chia seeds can be added to salads, sandwiches, meals.
The best way to get the vitamins and minerals in chia seeds into the body is to grind or soak the seeds. To soak chia seeds, it is recommended to put about 1.5 tablespoons of chia seeds in a cup of water and leave them for about 1 hour.
Chia seeds are an excellent source of protein for vegetarians and vegans. Contains high quality protein from most plant foods. Protein can be taken into the body by making chia seed pudding with soy milk and crushed almonds. Chia seeds are rich in antioxidants. Chia seeds can be stored in a cool, dry place for up to four years without spoiling.
Who Cannot Use Chia Seeds?
The situations in which the consumption of chia seeds is not recommended can be listed as follows;
Pregnant women are not recommended to consume chia seeds.
Chia seeds blood pressure It is not recommended for people who use the drug and use diabetes medication.
It has an allergic nutritional value and it is not recommended for people who are susceptible to allergic reactions to consume chia seeds.
It is also recommended that people with swallowing difficulties consume chia seeds carefully.
Dry form should not be consumed.
It is recommended that people with blood coagulation disorders or patients taking blood thinners should consult their doctor about chia seed consumption.
Chia seeds have the ability to lower blood pressure. Patients with low blood pressure are advised to be careful when consuming chia seeds.