Salvia hispanica, also known as Salba chia or Mexican chia, is a flowering plant that belongs to the mint family. Chia seeds are the edible seeds of this plant. The seeds are indigenous to Mexico and Guatemala and have a lengthy history. In prehistoric Mesoamerican and Aztec cultures, they were an essential crop. The seeds played a significant role in the people's meals and had medicinal uses. In several nations now, including Mexico, Guatemala, Peru, Argentina, Australia, and the United States, chia is grown commercially. It is commonly acknowledged that the seeds are a nutrient-dense supplement to balanced diets.
Chia seeds provide 39% of the daily recommended amount of fibre in a 1-ounce serving. When you eat the seeds, their soluble fibre absorbs water, causing them to expand in your stomach and giving you a greater sense of fullness. Chia seeds can assist you in maintaining a healthy weight by making you feel fuller even when you eat less. You can club Chia seeds with different fruits and ingredients to make a nice meal for yourself. Mangoes are the best thing to mix with chia seeds as it enhances the flavour of the dish.
Fights Free Radicals
Chia seeds include antioxidants that can aid in your body's battle against free radicals. Cell damage and oxidative stress are results of free radicals. By consuming foods high in antioxidants, you may be able to lower your chance of acquiring a variety of conditions brought on by free radicals, such as heart disease, dementia, and some cancers.
Better Heart Health
Quercetin, an antioxidant found in chia seeds, can lower your chance of acquiring a number of illnesses, including heart disease. The seeds include a lot of fibre, which can lower high blood pressure and lower your risk of heart disease.
Improves Blood Sugar Levels
Fibre levels in chia seeds are high. Fibre may help to lower insulin resistance and improve blood sugar levels, which lowers your chance of developing metabolic syndrome and type 2 diabetes, according to studies. Additionally, studies have shown that chia seed bread causes a lower blood sugar response than conventional bread, reducing the risk of high blood sugar.
Reduce Inflammation
Heart disease and cancer are two illnesses that can be exacerbated by chronic inflammation. Chia seeds include the antioxidant caffeic acid, which can aid in the body's battle against inflammation. Regular use of chia seeds may also aid in lowering inflammatory indicators, which frequently point to the presence of an inflammatory condition.
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Ingredients
1. 1/2 Cup yoghurt
2. 1 Fresh mango
3. 1 tbsp chia seeds
4. 2-3 Crushed digestive biscuits (optional)
5. 1 tbsp honey/castor sugar
6. Mint leaves for garnishing
Method
1. Mix the yoghurt with honey and castor sugar (optional). Skip this step if you like natural sweetness.
2. Chia seeds can be added to yoghurt. If you wish to thin out the yoghurt, add a little water.
3. Mix the yoghurt and chia seeds. For at least 45 minutes, let the mixture rest in the refrigerator. Chia seeds taste finest after a long soaking period.
4. Place a layer of the chia yoghurt mixture on top of the cubed mango. Rest it in the refrigerator for 15 to 20 minutes.
5. Garnish with crushed digestive cookies and mint leaves before serving. It has a faint flavour of "cheesecake" due to the biscuits.
