🌿 Chia Seeds Overview
Chia seeds are small black or white seeds from the plant Salvia hispanica, native to Central America. Known as a superfood, they are packed with fiber, omega-3 fatty acids, protein, antioxidants, and essential minerals like calcium, magnesium, and phosphorus. Despite their tiny size, chia seeds are incredibly nutrient-dense and offer a wide range of health benefits.
When soaked in water, chia seeds develop a gel-like coating, making them an excellent ingredient for healthy puddings, smoothies, oatmeal, and baking recipes. Their ability to absorb up to 10–12 times their weight in water makes them ideal for improving satiety, hydration, and digestion.
⭐ Key Benefits of Chia Seeds:
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Promote digestive health due to high fiber content
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Support heart health with plant-based omega-3s (ALA)
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Aid in weight management by increasing fullness
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Enhance energy and endurance
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Help maintain healthy blood sugar levels
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Rich in plant-based protein, perfect for vegetarians and vegans
Chia seeds are gluten-free and easy to incorporate into daily meals, making them a smart and versatile addition to any health-conscious diet.
Reference & Research:
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"Salvia hispanica L.". Germplasm Resources Information Network. United States Department of Agriculture. 2000-04-19. Retrieved 2012-03-21. |
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a b Cahill, Joseph P. (2003). "Ethnobotany of Chia, Salvia hispanica L. (Lamiaceae)". Economic Botany 57 (4): 604–618. doi:10.1663/0013-0001(2003)057[0604:EOCSHL]2.0.CO;2. |
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Kintzios, Spiridon E. (2000). Sage: The Genus Salvia. CRC Press. p. 17. ISBN 9789058230058. |
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Anderson, A.J.O. and Dibble, C.E. "An Ethnobiography of the Nahuatl", The Florentine Codex, (translation of the work by Fr. Bernardino de Sahagún), Books 10-11, from the Period 1558-1569 |
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Mark Griffiths, Editor. Index of Garden Plants. (Portland, Oregon: Timber Press, 2nd American Edition, 1995.) ISBN 0-88192-246-3. |
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Chia: The Ord Valley's new super crop |
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The European Union, "Commission Decision of 13 October 2009 authorising the placing on the market of Chia seed(Salvia hispanica) as a novel food ingredient under Regulation (EC) No 268/97 of the European Parliament and of the Council" (L294/14) 2009/827/EC pp. 14-15 (November 11, 2009) |
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a b c USDA SR-21 Nutrient Data (2010). "Nutrition Facts for Seeds, chia seeds, dried". Nutrition Data. Retrieved 2010-11-29. |
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USDA SR-21 Nutrient Data (2010). "Nutrition Facts and Analysis for Seeds, flaxseed". Nutrition Data. Retrieved 2010-11-29. |
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USDA SR-21 Nutrient Data (2010). "Nutrition Facts and Analysis for Seeds, sesame seed kernels, dried (decorticated)". Nutrition Data. Retrieved 2010-11-29. |
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Ulbricht C et al (2009). "Chia (Salvia hispanica): a systematic review by the natural standard research collaboration". Rev Recent Clin Trials 4 (3): 168–74. PMID 20028328. |
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Cahill 2003, p. 605 |
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Jamboonsri, Watchareewan; Phillips, Timothy D.; Geneve, Robert L.; Cahill, Joseph P.; Hildebrand, David F. (2011). "Extending the range of an ancient crop, Salvia hispanica L.—a new ω3 source". Genetic Resources and Crop Evolution (Springer) Online First. doi:10.1007/s10722-011-9673-x. | |
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