Chia Seeds (تخم شربتی)

Common Names: Chia Seeds, Tukhm-e-Sharbati
English Name: Chia Seeds
Urdu Name: تخم شربتی
Scientific Name: Salvia hispanica
Dietary Information: Halal, Vegetarian

Description

Chia Seeds are small, nutrient-rich edible seeds valued for their fiber, plant-based protein, omega-3 fatty acids, minerals, and naturally occurring antioxidants. When soaked in water or another liquid, they absorb moisture and develop a distinctive gel-like coating, making them a versatile ingredient for everyday meals and beverages.

Their mild flavor allows them to blend easily into smoothies, yogurt, chia pudding, drinks, and desserts. The gel-forming texture also makes chia seeds useful for naturally thickening certain recipes. They are naturally cholesterol-free and trans-fat-free.

With their combination of fiber, healthy fats, protein, and minerals, Chia Seeds are a convenient addition to a balanced diet and a popular choice for mindful eating and everyday nutrition.

Nutritional Information

Per 28 grams of Chia Seeds:

• Calories: 140 kcal

• Protein: 4.7 g

• Fat: 8.7 g

• Vitamin B1: 0.20 mg

• Vitamin B2: 0.10 mg

• Vitamin B3: 2.50 mg

• Vitamin B9: 13.89 mcg

• Vitamin C: 0.5 mg

• Vitamin E: 0.14 mg

• Phosphorus: 244 mg

• Calcium: 179 mg

• Magnesium: 95 mg

• Manganese: 0.77 mg

• Zinc: 1.3 mg

• Iron: 2.19 mg

• Copper: 0.26 mg

• Selenium: 15.65 mcg

• Potassium: 115 mg

• Sodium: 4.54 mg

• Dietary Fiber: 9.8 g

The nutritional composition can vary depending on seed variety, growing conditions, and processing methods.

Naturally Occurring Compounds

Chia Seeds contain naturally occurring antioxidant compounds, including quercetin and chlorogenic acid. They are also naturally rich in fiber and omega-3 fatty acids, along with minerals such as calcium, magnesium, phosphorus, manganese, zinc, and iron.

Potential Benefits

As part of a balanced diet, Chia Seeds may provide several nutritional benefits:

• Supports digestive wellness: Their high fiber content may support regular bowel movements and healthy gut function.

• Helps promote fullness: Chia Seeds absorb liquid and expand into a gel, which can contribute to a feeling of fullness when included as part of meals.

• Provides omega-3 fatty acids: Their healthy fat profile includes plant-based omega-3 fatty acids.

• Supports bone nutrition: Calcium, phosphorus, and magnesium contribute important nutrients for maintaining normal bone health.

• Provides antioxidant compounds: Quercetin and chlorogenic acid are naturally occurring compounds with antioxidant properties.

• Nutrient-dense addition to meals: They provide protein, fiber, healthy fats, and a range of essential minerals in a small serving.

These nutritional properties may support general wellness, but Chia Seeds should not be considered a treatment or cure for any disease.

Healthy Daily Serving Size

The provided serving size is 28 grams daily, containing approximately 140 calories.

How to Use Chia Seeds

Chia Seeds are easy to add to both traditional and modern recipes:

• Chia pudding: Soak them in milk or a plant-based beverage until they form a gel.

• Smoothies: Blend or stir soaked chia seeds into fruit and yogurt smoothies.

• Yogurt: Sprinkle them over yogurt for added texture and nutrition.

• Breakfast: Add to oats, cereal, or other breakfast dishes.

• Desserts: Use them in homemade puddings and other chilled desserts.

• Beverages: Soak in water or other drinks before consuming.

• Recipe thickener: Their natural gel-forming ability can help add thickness to suitable recipes.

About Fruity Nuts

At Fruity Nuts, Chia Seeds are part of a broader selection of seeds, nuts, spices, Dry Fruits, and natural food products for everyday use. Discover more nutritious and traditional pantry ingredients at fruitynuts.pk.