The existence of chia seeds, which is an important nutrient with its rich protein, fat, and fiber content, dates back to ancient times. 100 grams of chia seeds are 486 calories and contain 42 grams of carbohydrates, 34 grams of fiber, 17 grams of protein, and 31 grams of fat. Daily consumption of 15 grams (2 tablespoons) of chia seeds is recommended for adults. This amount meets 42% of our daily fiber need with 11 grams of fiber content. It contains a high amount of calcium compared to milk and is also rich in omega-3 fatty acids, and chia seeds contain more omega-3s than salmon. It has a high antioxidant capacity and is a well-soluble pulp source. The tryptophan amino acid in it extends the satiety period. The gel-like structure formed when chia seeds come into contact with water also helps to stay full. You can soak chia seeds in liquid, grind them or consume them raw. When kept in milk, yogurt, or water, the chia seeds absorb the liquid and acquire a gel consistency. 1 teaspoon of chia seeds can be mixed with 3 teaspoons of warm water and waited for 15 minutes, taking the form of a gel, and can be used instead of 1 egg.
Chia seeds can be sprinkled on salads, desserts, or meals and consumed raw. If you wish, you can grind the chia seeds and sprinkle them on meat dishes or use them in bread making. Since it is very rich in protein, you can add it to your soups and make it more nutritious.