It contains five times more calcium than cow’s milk, seven times more vitamin C than orange, three times more iron than spinach, and has more omega 3 fatty acids from salmon, and daily its recommended about 28 grams, or two teaspoons of this seed, which before consumption should be soaked in water to swell.
Chia seeds ( Salvia hispanica) are reasonably called a super-food because it does not contain gluten, and are an important antioxidant, have about 20 percent omega-3 fatty acids and are rich in protein, carbohydrates and essential minerals, such as calcium, phosphorus, magnesium, manganese, copper, zinc and iron. Otherwise, this annual plant of the mint family, whose fatherland are Mexico and Guatemala is known since times before Columbus and the Aztecs and Mayans and was appreciated by the ancient civilizations as a healthy and strong energy food.
Chia seeds can be in white, black, gray and brown color, they are long around 1 millimeter, and when you put them in water they are swelling and their size increases up to 12 times. They are among the easily digestible food, support the development of probiotic bacteria in the digestive system and regulate insulin levels and are considered to be useful in preventing diabetes. Because of the healthy omega-3 fatty acids consumption of these tiny seeds is good for the prevention of heart attack, and also for reduce high blood pressure. High percentage of calcium, phosphorus, vitamin A and zinc ranks Chia seeds as a guardian of the teeth, and the abundance of fiber is a good ally in losing weight, while antioxidants helps in fight against skin aging, accelerating its recovery.
Numerous healthy recipes recommend consuming seeds from Chia in shakes, as combination with fresh fruit, yogurt and honey. Daily should not be consume more than two teaspoons of dried seeds from Chia (about 28 grams). It is recommended always to be soaked in water until they swell (up to two hours), because the seeds in the dried form can be tricky to eat, because it is sticking to teeth and causes strong thirst.
Famous tennis player Novak Djokovic says he frequently eats Chia for breakfast in pudding and bananas. To make this pudding you need two teaspoons of Chia seeds that will be soaked in 2 deciliters water or almond milk, then add a banana or some other fruit that you like, a few nuts and 2 tablespoons of honey. You can prepare Chia pudding in evening and leave it overnight in the fridge, but in that case the water is added in the morning.