Chia seeds 300g Makar

Chia seeds 300g Makar

Chia seeds or chia seeds (Salvia hispanica) come from Latin America, mainly Mexico and Guatemala. Chia seeds are an excellent source of protein and energy, as they contain as many as 18 amino acids (out of twenty-two available). Therefore, they are beneficial for vegetarians and athletes, and also for pregnant women due to the high content of minerals and vitamins. They have more omega-3 fatty acids than salmon. Sage seed oil contains about 60% of omega-3 acids (mainly ALA or α-linolenic acid).

Health properties of chia seeds and contraindications:

• improve the work of the digestive tract by minimizing constipation, positively affecting the development of intestinal flora
• help keep blood sugar at the right level and due to the high content of fiber (insoluble fiber predominates, most is lignin) are conducive to the fight against type 2 diabetes (by reducing insulin resistance)
• the presence of omega-3 fatty acids has a beneficial effect on the circulatory system, reducing the level of triglycerides and bad LDL cholesterol, while increasing the level HDL, reduces the risk of heart attack and stroke, improves its work and functioning by supporting memory and concentration, prevents senile dementia, Alzheimer's disease,
• omega-3 fatty acids and a large amount of B vitamins soothe the nervous system
• prevent macular degeneration in the eye (have a lot of vitamin A)
• due to the significant amount of potassium, they regulate blood pressure and the high content of calcium strengthens teeth and bones, while phosphorus prevents osteoporosis
• reduces the risk of developing breast and cervical cancer in women, prevents the formation of colorectal cancer
• have antioxidant, anti-inflammatory, anti-cancer, detoxifying, anti-allergic, anti-asthmatic, anti-fungal properties due to the high content of polyphenols, especially flavonoids
• however, very high intake of ALA by men may promote the development of prostate cancer, so do not exceed the norm of 1.5- 2 tablespoons a day
• with too much consumption, they can hinder the absorption of nutrients due to the large amount of fiber and even lead to the closure of the intestinal lumen

USDA nutrition and energy value 100g

Energy value: 486 Kcal

Nutritional value: 31g fat (including saturated fat 3.3g, monounsaturated 2.3g, polyunsaturated 23.7g), carbohydrates  42g (including fiber 34g), protein 16.5g, B vitamins (thiamine, niacin, riboflavin, folic acid), vit. And a bit of Vit. C and E, minerals: calcium 630 mg, magnesium 335 mg, phosphorus 860 mg, potassium 407 mg, iron 7.7 mg, manganese 2.7 g, zinc 4.6 mg

Among polyphenols, chia seeds contain phenolic acids (chlorogenic, caffeic, gallic, ferulic), flavonoids and especially flavonols (quercetin, kaempferol), anthocyanins and isoflavones (daidzein, glycitein, genistein).

Use of seeds in the kitchen

- as an addition to desserts (pudding, smoothies), cocktails, muesli, salads, yogurt, pastries, thickening soups and sauces, as a coating.

In Mexico, a popular dessert is Chia Fresca, which is made by pouring two teaspoons of seeds in a glass of water and adding juice after swelling lemon or lime and some sweet juice to taste.