Contents:
- Medical Video: Benefits of Chia Seeds
- What is chia seed?
- What are the ingredients and benefits of chia seed?
- How do you use chia seed?
- How many chia seeds can we consume in a day?
- How do you save a chia seed?
Medical Video: Benefits of Chia Seeds
What is chia seed?
Chia seed is a small grain of plants Salvia Hispanica, one type of mint plant. The chia seed color varies from black, gray, and black with white patches. The shape is oval with a size of about 1-2mm. Chia seed comes from the regions of Central and South America. The word chia itself comes from the Mayan language which means strength.
At first, cultivation of chia as a staple food was only carried out by tribes in Mexico and Guatemala, but currently chia cultivation is not limited to America, but has expanded to Australia and Southeast Asia. In Indonesia, you can get chia seed in supermarkets and specialty stores that sell healthy food ingredients. The preparations also vary, some are still in the form of whole grains or in the form of other commercial products such as cereals, snacks, etc.
What are the ingredients and benefits of chia seed?
Chia seed contains many substances that are beneficial to the body such as omega 3 fatty acids, fiber, antioxidants, and minerals. In 1 portion of chia seed (around 30g) it contains 138 calories, 9 grams of fat (mostly in unsaturated fats - healthy fat), 10 grams of fiber, and 6 grams of protein. Other advantages of chia seed are not containing gluten and rich in antioxidants.
Benefits of omega 3 fatty acids for the body include:
- Reducing triglycerides and cholesterol which can then help lower blood pressure and prevent heart disease
- Helps the body overcome inflammation
- Cardioprotective (protects the heart) and hepatoprotective (protects the liver)
- Helps the body deal with diabetes
- Protecting the body from inflammation of the joints, auto immune disease, and cancer.
The fiber and omega 3 fatty acids in chia seed are very high. According to research, fiber and omega 3 fatty acids help reduce the risk of heart disease. The mechanism of each of the benefits of the omega 3 fatty acids mentioned above still needs further investigation.
Some media claim that the consumption of chia seed is also beneficial for holding back hunger, balancing blood sugar, improving heart conditions, lowering cholesterol, trigislerida, blood pressure, and helping to lose weight. Unfortunately there are no scientific reports that support the link between consumption of chia seed and the benefits of weight loss. In a study conducted by Nieman et al, it was concluded that consumption of chia seed as much as 50g / day every day for 12 weeks had no effect on body mass, body composition, or risk factors for disease in men / women who were overweight or obese.
How do you use chia seed?
Chia seed can be eaten raw directly or mixed into cooking. The taste of chia seed is similar to peanut flavor, suitable for use in both sweet and savory dishes. Chia seed can be sprinkled on cereals, salads, or rice. Chia seed can also be added to smoothies, yogurt and pudding. When mixed with liquid, the chia seed will expand and change its texture to jelly.
For those of you who are vegetarian or allergic to eggs, chia seed can also be used as an egg substitute when making cake dough. The method is to mix 1 tsp chia seed with 2 tablespoons of water. One tbsp of chia seed mixture can replace 1 egg. For those of you who have gluten allergy, chia seed can be consumed because chia seed does not contain gluten.
How many chia seeds can we consume in a day?
Chia seed consumption dose is influenced by age and existing health conditions. At present there is no scientific information that can be used as a definite guideline range the amount of chia seed that can be consumed. In 2000, the US Dietary Guidelines recommend daily use of chia seed may not exceed 48g / day. The European Commission allow the use of chia seed in bakery products to be as much as 5%.
How do you save a chia seed?
Because of its high antioxidant content, chia seed is not easily damaged, it is safe to store for several months in a dry and cold place.
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