Chia seed

Botanical Name: Salvia hispanica L.
Common Names: Chia, Chia Seeds
Family: Lamiaceae (Mint family)
Origin: Native to Central and South America, historically cultivated by Aztec and Mayan civilizations

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Description:

Chia seeds are tiny, oval-shaped seeds — typically black, grey, or white — that come from the Salvia hispanica plant. Despite their size, they are packed with essential nutrients, earning them the status of a superfood.

When soaked in liquid, chia seeds absorb up to 10–12 times their weight in water, forming a gel-like coating. This unique property makes them valuable in recipes for natural thickening, hydration, and satiety.

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Key Features:

• Nutrient-Dense: Loaded with fibre, omega-3 fatty acids (ALA), plant protein, antioxidants, and essential minerals.

• Hydrophilic: Absorbs water to form gel, aiding digestion and hydration.

• Versatile & Neutral Flavour: Easily incorporated into sweet or savoury dishes.

• Plant-Based & Allergen-Free: Naturally gluten-free, vegan, and keto-friendly.

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Culinary Uses:

• Hydrated in liquid: To make chia pudding, smoothies, overnight oats, or egg substitutes.

• Dry use: Sprinkled on cereals, yogurt, salads, or baked into breads, crackers, and muffins.

• Binding agent: Used as a vegan egg alternative in baking (1 tbsp chia + 3 tbsp water = 1 egg).

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Nutritional Value (per 100g, approx.):

• Calories: ~480 kcal

• Protein: ~16g

• Fat: ~30g (including ~18g omega-3 ALA)

• Carbohydrates: ~42g

• Fibre: ~34g

• Calcium: ~630 mg

• Magnesium, Phosphorus, Potassium, Iron, Zinc, and Antioxidants

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Health Benefits:

• Heart Health: High in omega-3s, which help reduce inflammation and support cardiovascular function.

• Digestive Support: Rich in soluble fibre, aiding digestion and promoting a healthy gut.

• Weight Management: Helps increase fullness and reduce appetite due to high fibre and gel-forming ability.

• Bone Strength: Excellent source of calcium, magnesium, and phosphorus.

• Blood Sugar Control: Slows digestion and helps stabilise blood sugar levels.

• Antioxidant Protection: Fights oxidative stress and supports cellular health.

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How to Use:

• Chia Pudding: Soak 3 tbsp chia seeds in 1 cup of milk or plant milk for 2–4 hours or overnight.

• Smoothies: Add 1 tbsp directly or pre-soaked.

• Baking: Add dry to doughs, granola, bars, or muffins.

• Egg Replacement: Mix with water and rest for 10–15 mins to bind ingredients in vegan recipes.

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Storage:

• Store in a cool, dry place in an airtight container.

• Shelf life: Up to 2 years due to high antioxidant content, which prevents rancidity.

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Allergen & Dietary Information:

• Naturally gluten-free, nut-free, soy-free, and non-GMO.

• Suitable for vegan, paleo, keto, and low-carb diets.

• Free from known allergens; generally well-tolerated.

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Cultural & Historical Note:

The word “chia” means “strength” in the Mayan language. Ancient warriors consumed chia seeds for endurance and energy — a tradition reflected in modern fitness and wellness trends.