Black Chia Seed

Chia seeds are tiny black seeds from the plant salvia hispanica, which is related to the mint. There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America.Chia seeds were an important food for the Aztecs and Mayans back in the day.

They prized them for their ability to provide sustainable energy. In fact, "chia" is the ancient Mayan word for “strength”.Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood. But back then, chia seeds weren't staples in breakfast bowls and smoothies like current era. Some people mixed them with flour to make tortillas, while others combined them with water and cooked them to make a porridge or soup. The seeds even had medicinal uses, and were used to treat a range of ailments, from fever to inflammation.

Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids.They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health. Chia seeds are very easy to incorporate into a healthy diet and this is how most people doing it nowadays.

Benefits:

1.Increased Blood Levels of Omega-3: Chia Seed is very high in omega 3 fatty acid.

2.Improved Blood Sugar Control : Human studies show that bread made with chia seeds causes a reduced blood sugar response compared to more traditional breads Chia seeds help stabilize post-meal blood sugar levels and improve insulin sensitivity, which can translate to steadier, sustained energy. It has a great ability to convert glucose into a slow-release carbohydrate and positively impact satiety. That led to reduced appetite and desire to eat.

3.Lower Blood Pressure : Fiber contains in chia seeds do play a role in lowering blood pressure

4.Increased Fiber Intake - High fiber intake is linked to improved gut health and a lower risk of numerous diseases , What’s more, they’re particularly high in insoluble fibers, which have been linked to a decreased risk of diabetes, increased stool bulk, and reduced constipation. On top of supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and positive mood.That fiber also protects against heart disease by reducing cholesterol and triglycerides, increasing good cholesterol, lowering blood pressure, and inhibiting blood clots.

5.Chia seed are good for bones: It has a combination of calcium, magnesium, phosphorus and manganese minerals that are key nutrients tied to bone health. Calcium content of chia seeds make them a good source of minerals for those who would like to avoid dairy.

6.Chia seeeds are loaded with antioxidant : The health-protective antioxidants found in chia seeds are known to defend against oxidative stress. This is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects. This protection helps fend off aging and protects the brain, as oxidative stress is a causative factor in diseases like Alzheimer’s and Parkinson’s.

Serving ways:

• Sprinkle them on your salad for a flavor boost.

• Smoothies : A popular way to use chia seeds is in smoothies. A tablespoon is all you need to add texture and nutrients to your fruit and veggie smoothies.

• Salad dressing : Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice. Add about a tablespoon of seeds to most any salad dressing recipe. The more seeds you add, the thicker the dressing.

• Pudding: Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.

• Baked goods: You may also top muffins or quick breads with chia seeds before baking

• Chia drinks: Save money and make your own by adding 2 to 3 tablespoons chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.

https://www.healthline.com/nutrition/foods/chia-seeds#bottom-line