What Are Chia Seeds?
Chia seeds (pronounced chee-ah) are tiny seeds that come from the flowering plant Salvia hispanica, which is part of the mint family. Chia seeds do not have a minty taste at all, their flavour is quite mild and slightly nutty. These tiny seeds have become increasingly popular in modern diets, however they have been consumed for thousands of years by ancient civilisations such as Aztecs and Mayans where they were valued as a staple food source. The word ‘ chia’ is actually the ancient Mayan word for ‘strength.’
Chia Seeds Nutrition
Although small in size, chia seeds are packed with many different nutrients. On average, around 3 tablespoons of these tiny seeds contains:
- Approximately 5064mg alpha linolenic acid (ALA), an omega-3 fatty acid
- Around 180mg calcium
- Approximately 95mg magnesium
- Around 2.5mg niacin (vitamin B3)
- Approximately 2.2mg iron
Should You Eat Chia Seeds Soaked or Raw?
Chia seeds can be enjoyed in a variety of ways; added to smoothies, baked into breads, sprinkled over cereal, or used in recipes like puddings and jams.
Soaking chia seeds before consuming them is a common preparation method. When soaked, they absorb liquid and form a gel-like consistency, which can improve texture and make them easier to incorporate into foods.
While chia seeds can be eaten raw, some people may experience digestive discomfort if they are consumed dry, particularly in larger amounts. This is due to their high fibre content and ability to absorb liquid. For this reason, soaking chia seeds or consuming them with adequate fluid may be better tolerated for some individuals.
Chia seeds can also be blended into smoothies or incorporated into recipes, depending on personal preference.
Why Do Chia Seeds Form a Gel?
When soaked, chia seeds develop a thick, gelatinous texture due to their soluble fibre content. This property makes them a useful ingredient in recipes.
In cooking, this gel can be used to:
- Create puddings and jams
- Add texture to smoothies
- Act as a plant-based egg alternative in baking
Easy Ways to Add Chia Seeds to Your Diet
Chia seeds are simple to include in everyday meals. Below are two easy recipes using soaked chia seeds.
Mixed Berry Chia Seed Jam
Ingredients:
- 2 tbsp. chia seeds
- 1 cup mixed berries (fresh or frozen)
- Juice of half an orange
- Zest of one small lemon
- 2 tbsp. maple syrup
Method:
- Add the berries and orange juice to a small saucepan over medium heat
- Mash the berries with the back of a spoon to your desired consistency
- Once bubbling, add lemon zest, chia seeds and maple syrup
- Stir until combined, then turn off heat
- Allow to sit for 15–20 minutes to cool and thicken
- Transfer to a clean jar and store in the fridge for up to 2 weeks
Choc Chia Pudding (serves 4)
Ingredients:
- ½ cup chia seeds
- ¼ cup cacao powder
- 4 tbsp. maple syrup
- ½ tsp. ground cinnamon
- 1 tsp. vanilla extract
- 1 ½ cups milk of your choice
Method:
- Sift cacao powder into a bowl to remove clumps
- Add chia seeds, maple syrup, cinnamon and vanilla
- Gradually add milk, mixing until smooth
- Cover and refrigerate overnight
- Serve with toppings such as fresh fruit, nuts or coconut
This information is general in nature and is not intended as dietary or medical advice. Individual needs may vary. Always read the label and follow directions for use.
References
Gunnars, K. (2018), 11 Proven Health Benefits of Chia Seeds, cited on 8.5.2020, accessed < https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section11>
My Food Data (2020), Chia Seeds, cited on 8.5.2020, accessed < https://tools.myfooddata.com/nutrition-facts.php?food=170554&serv=wt1&qty=1>
