Chia Seeds (Tukhm-e-Sharbati)

Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. From adding them to prepared dishes or as a topping on oatmeal, cereals, or smoothies, you can easily incorporate chia seeds into many foods to give them a nutritious boost.

What are chia seeds?

Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, a member of the mint family native to Central America. These small seeds have been a part of human diets for over 5,000 years. Chia seeds were a staple food for the Aztecs and Mayans.

Health benefits of chia seeds

Chia seeds are packed with nutrients that may support numerous health benefits. Among them:

• reducing blood pressure
• lowering cholesterol levels
• supporting digestive health
• aiding in weight management
• reducing inflammation
• helping to control diabetes
• protecting against chronic disease
• improving anxiety and depression.

When chia seeds are ingested, they form a gel-like substance in the stomach that can increase your feeling of fullness and decrease your appetite and calorie intake.

How to incorporate chia seeds into your diet

It’s very easy to incorporate chia seeds into your diet. You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food. Chia seeds have a mild flavor, so they are not likely to affect the taste of your food.

Another popular way to get chia seeds into your diet is to make a simple chia pudding. When mixed with liquid, chia seeds develop a gelatinous coating, expanding in size and creating a pudding-like consistency.

• Add 2 tablespoons of chia seeds into 1/2 cup of milk (almond, soy, and dairy all work). Use a mason jar or other container with a lid.
• Close the lid tightly and shake well. Wait 10 minutes, then shake again, making sure there aren’t any clumps.
• Refrigerate for at least 15 minutes, though overnight or for least four hours will allow the pudding to thicken better.

Add berries, nuts, cinnamon, and a touch of sweetener.