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By Lee Ho-yeon, Editor
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The food we consume has a substantial impact on our bodies. Hippocrates, an ancient Greek physician known as the father of medicine, famously stated, “We are what we eat.” This sentiment emphasizes food's profound influence on human health. In contemporary society, where interest in health is continually rising, research on superfoods—foods rich in various nutrients and antioxidants that boost immunity—is becoming increasingly active. The "Know Your Superfoods" section in Mom & I aims to introduce the nutritional components, benefits, consumption, and cooking methods of various superfoods. The more you know, the more you can enjoy the taste and effects of superfoods! The January issue delves into chia seeds, a grain rich in omega-3 fatty acids and fiber.
Chia seeds, originating from the plant Chia, are native to central and southern Mexico and Guatemala. These seeds, when soaked in water, swell to 10-12 times their original size, providing a sense of fullness even with small quantities. Chia seeds are renowned for their rich nutrition, boasting high protein, minerals, and various amino acids. Remarkably, they contain omega-3 fatty acids eight times that of salmon, calcium five times that of milk, and magnesium fifteen times that of broccoli. Furthermore, 100g of chia seeds contain about 34.4g of fiber, equating to 138% of the daily recommended intake. This aids in weight management, constipation prevention, and blood sugar regulation. The abundant calcium supports bone health, while omega fatty acids help reduce cholesterol. Additionally, chia seeds contribute to detoxifying the body and demonstrate efficiency in addressing circulatory disorders associated with high-fat diets.
Caution is advised for those consuming chia seeds. Due to their high dietary fiber content, excessive intake may cause digestive issues, such as stomach discomfort or gas. It is recommended to consume about 15g per day. Individuals with low blood pressure should exercise caution due to the seeds’ blood pressure-lowering effects. Those allergic to sesame or mustard seeds should avoid consumption, and pregnant or breastfeeding women should consult a healthcare provider due to limited research in these areas.
Unlike flaxseeds, which need to be ground for absorption, chia seeds can be consumed whole and are easily incorporated into various dishes due to their mild flavor. Adding chia seeds to a nutrient-rich rice dish is a great idea. Another straightforward method is soaking chia seeds in water or a beverage at a 1:10 ratio for about 15 minutes to form a gel, which can then be added to yogurt, smoothies, cereals, or salads. Since chia seeds absorb a lot of moisture, it's important to drink plenty of water if consuming them unsoaked. Chia seeds are versatile in baking, suitable for making chia seed muffins and chia seed bread.
One of the simplest ways to consume chia seeds is by making tea. Add a spoonful of chia seeds to regular tea such as Pu’er, green, or citron tea. After a set time, strain and enjoy the tea. Since it's consumed as a beverage, there is no need to soak the seeds for too long.
Making pudding with chia seeds is easy, earning its popularity as a preferred method of consumption. Mix one cup of almond milk or fruit juice with ¼ cup of chia seeds. After about 15 minutes, the seeds swell, forming a jelly-like texture, transforming it into chia seed pudding which can be stored in the refrigerator for several days. As chia seeds are relatively flavorless, you can add toppings such as fruits and nuts according to your taste.
Mix ½ cup of peanut butter with ¼ cup of honey until smooth, then add cinnamon powder and ¼ tablespoon of salt. Incorporate 1 ½ cups oats, ¼ cup chia seeds, ¼ cup ground flaxseed, and ¼ cup coconut powder, and finally add ¼ cup of chocolate chips. Use a cookie scoop to form balls, which can be eaten immediately or stored in the refrigerator for later consumption.
Incorporate chia seeds into oatmeal for a nutritious breakfast. Boil two cups of water with cinnamon powder, add one cup of oatmeal when it starts boiling, and simmer for 5-8 minutes. After turning off the heat, season with salt and honey, and add chia seeds. Customize with nuts, fruits, or any desired toppings.
