Salvia Hispanica is a flowering plant where chia seeds come from. This plant comes under the Lamiaceae mint family. Southern and central Mexico are its natives or related to Mexico and southwestern United State’s Salvia Columbariae. The shape of the chia seed is generally oval, and its colour is grey with white and black spots. An average diameter of a chia seed is around 0.08 inch or 2 millimetres.
To get chia seed’s outer distinctive gel texture coating, you have to soak it in liquid for some time. This hydrophilic seed can absorb liquid 12 times its weight. In Mesoamerican culture, chia seed was consumed as a staple food. The crop is cultivated worldwide.
From the above article, you can get all the information about chia seeds, including their cost, chia seeds in Bengali name, their nutritional value, recipes, health benefits of chia seeds, their popularity and availability in the local area, etc.
| English name | Chia seed |
| Bengali name | Ciya Bija |
| Scientific name | Salvia Hispanica L. |
| Kingdom | Plantae |
| Family | Lamiaceae mint |
| Subfamily | Nepetoideae |
| Order | Lamiales |
| Genus | Salvia |
Chia seeds in Bengali name
Generally, Ciya Bija is the Bengali name of the chia seed. Only the rural people can’t understand the name chia seed. Otherwise, almost all Bengali people recognize the English name easily. Mostly, the people of West Bengal use this local name. Mostly the people in West Bengal, Tripura, and Assam of India, and most people of Bangladesh speak Bengali as their mother tongue.
Some Products of chia seed
Click here to check products of chia seed on amazon.
Nutritional value of chia seed
The nutritional content you get from a 100 grams serving of chia seed is –
| Energy | 485 kcal |
| Protein | 16.5 grams |
| Fat | 30.5 grams |
| Carbohydrates Dietary fibers | 42.2 grams 34.3 grams |
| Water | 5.8 grams |
| Minerals | Quantity | % daily value |
|---|---|---|
| Zinc | 4.6 mg | 48% |
| Phosphorus | 860 mg | 123% |
| Manganese | 2.72 mg | 130% |
| Potassium | 407 mg | 9% |
| Magnesium | 335 mg | 94% |
| Iron | 7.7 mg | 59% |
| Calcium | 631 mg | 63% |
| Vitamins | Quantity | % daily value |
|---|---|---|
| Vitamin A | 54 microgram | 7% |
| B1 ( Thiamine ) | 0.62 mg | 54% |
| B2 ( Riboflavin ) | 0.17 mg | 14% |
| B3 ( Niacin ) | 8.83 mg | 59% |
| B9 ( Folate ) | 49 microgram | 12% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.5 mg | 35 |
The most important contents of chia seed are minerals, fibres, antioxidants, micronutrients, protein, and most importantly omega – 3 fatty acids. All these nutrients play a significant role in supporting various systems and functions of the human body.
It is an excellent protein and amino acid source
You can use chia seed to complete your protein requirement. It has all nine vital amino acids. The human body can’t make amino acids by itself. So you can consume chia seeds regularly to have protein.
You can also get endogenous amino acids from chia seeds. Amino acids help to produce energy and run a smooth immune function in the human body. You can get different types of amino acids from chia seeds. Some of them are – glycine, aspartic acids, serine, alanine, and glutamic acids.
Chia seed is full of omega – 3 fatty acids
Healthy omega – 3 fatty acid ( polyunsaturated fat ) is an essential source of chia seed. It helps to avoid heart stroke and other heart-related diseases. Omega – 3 fatty acid is also helpful in preventing lupus, rheumatoid arthritis, and eczema. It may also protect you from dangerous diseases like cancer.
Chia seed contains healthy fats
Besides omega – 3 fatty acid content, chia seed has heart-healthy fats. You can get 9 grams of good fat ( this 9 gram includes 8 grams of heart-healthy fat ) from one serving of chia seed.
Chia seed is full of minerals
Chia seeds have minerals like zinc, iron, calcium, and magnesium. Zinc helps in cell growth and division. On the other hand, magnesium and calcium help to make the bones healthy and strong. Stop taking vitamins and supplements to get nutrients and consume chia seeds. It helps you to be healthy naturally.
The calorie content in chia seed is significantly less
If you want to consume chia seeds in your snack or meal. Then eat fearlessly. It provides a low-calorie content. You will get only 138 calories from a 28 grams serving of chia seed which is approximately two tablespoons.
You can get plant-based protein from chia seeds
If you are searching for a plant-based protein source to consume. Then there is no better option than a chia seed. You can make any recipe a protein-rich food by adding chia seeds. You can get 5 grams of protein from a single serving of chia seed.
Health benefits of chia seed
You can recognize chia seeds as a fantastic source of powerful antioxidants, minerals, and vitamins. Examples of some antioxidants in chia seed are Quercetin, Caffeic acid, Kaempferol, and Chlorogenic acid. You can get significant health benefits through these nutrients. Some health benefits of chia seed are –
1. Chia seed helps to decrease radicals
If your body has some free radicals, the antioxidants present in chia seed help to reduce them. Free radicals may be the region of cell damage and oxidative stress. Conserving antioxidant-rich food like chia seed may help reduce many risks of diseases related to free radicals, like cognitive decline, heart diseases, and some particular types of cancer. With immense health benefits, the antioxidant compound of chia seed also protects the delicate fat of chia seed.
2. Chia seed helps to keep the human heart healthy
Quercetin is a well-known antioxidant present in chia seed which helps to fight against heart disease and various health conditions. The fibre content in chia seeds is also very high. Fibre helps to reduce developed heart disease risks and lowers high blood pressure.
You can find soluble fibre in chia seed which helps lower the blood’s bad cholesterol level ( LDL ). Chia seed is high in omega – 3 fatty acid content and helps control heart diseases. As per a survey, the heart patients who regularly consumed chia seed got eye-catching results.
3. Chia seed helps to control the level of blood sugar
According to various studies, foods high in fibre can improve the blood sugar level and reduce insulin resistance. Chia seed is one of the fibre-rich foods. It also helps to decrease the risk of type-2 diabetes and metabolic syndrome. According to some research, pieces of bread with chia seeds may trigger the response of low blood sugar levels compared to traditional slices of bread.
4. Chia seed helps reduce inflammation
Chronic inflammation may be the leading cause of severe health issues like cancer and heart disease. Chia seed has an antioxidant named Caffeic. This antioxidant helps to fight against inflammation problems in the human body. The leading cause of inflammatory diseases is the presence of Inflammatory markers in the body. You can reduce these Inflammatory markers by consuming chia seeds regularly.
5. Chia seed healthily helps in weight management
You can get 39% of fibre from the total needed fibre daily from only 1 ounce or 28 grams of chia seed. Chia seed has soluble fibre. If you soak chia seeds in water, it absorbs water and expands in the stomach. Thus you feel full for an extended period. The feeling of fullness can keep you away from overeating. This way, chia seed helps you eat less and manage your weight.
6. Chia seed helps to keep your bones healthy
Nutrients like phosphorus and magnesium are essential to keep your bones healthy. Both nutrients are present in chia seeds. You can get 18% of the needed calcium from one ounce of chia seed. It is essential to keep your muscles and bones healthy and smooth the functioning of nerves. Compared to dairy products, there is more calcium content in chia seeds.
7. Chia seed can relieve constipation
The insoluble fibre in chia seed doesn’t dissolve in liquid. The insoluble fibre present in chia seed absorbs fluids. In this way, chia seed helps to create soft and bulky stools. Taking chia seeds helps to loosen the poop and relieve constipation pain if you are suffering from constipation problems.
References- healthline
some photo of chia seeds
Cost of Chia seeds in Bengali areas
In India, you must spend approximately Rs 350 to Rs 600 to buy 1kg of chia seed. This trendy superfood falls on the higher side of cost. But compared to its benefits and nutritional value, it is cost worth it. The cost may vary depending on the packaging, online or offline source, quality, and brand-to-brand. You can buy approximately 1kg of chia seeds in Kolkata by spending around Rs 400 to Rs 550. Rs 400 to Rs 800 is the approximate cost of 1kg of chia seeds in Bangladesh, which is a little expensive.
Popularity and availability of Chia seeds in Bengali area ( West Bengal, Assam, Tripura, Bangladesh and other Bengali areas)
The United States and China are most famous for cultivating chia seeds. But in India, it is cultivated in Neemuch and Mandsaur. But nowadays, Uttar Pradesh is also trying to cultivate chia seeds in Siddapur and Amseruva. Also, in Karnataka, 20000 farmers grow chia seeds on approximately 20,000 acres.
You can order chia seeds from online websites. The brands available in online stores offer you organic chia seeds at a low cost or a discounted price. There is no deficiency of chia seed you can find in India. India also imports chia seeds from the United States, South Korea, and Peru.
People worldwide, including India, love to consume chia seed due to its high nutrient, protein, mineral, omega – 3 fatty acid content. It provides so many health benefits.it is also easy to consume.
Recipes of Chia seeds in Bengali areas
There is no need for cooking or grinding chia seeds. You can consume them soaked in water or any juice. You can add chia seeds to the pudding, omelette, baked goods, or smoothies. You can also eat chia seed by sprinkling it on yoghurt, vegetables, cereal, or dishes made with rice. It works as a binding agent.
Chia seed is a healthy food to keep your body stronger and healthier. There are so many recipes available to make it tastier too. Some of them are – chia pudding with different types of fruits, teff bran chia bread, chia seed cracker, mango and chia seed smoothie, grain-free chia seed omelette, keto smoothies with chia, cacao, and avocado, etc.
Conclusion
Although its a small appearance, chia seed is full of nutrients. You can add this ancient staple food to your diet to make your lifestyle healthy. Chia seed helps to improve blood sugar management, supports healthy bones, and promotes a healthy heart. You can use this versatile seed in any recipe. In the ancient period, people consumed chia seeds for religious rituals, medicinal purposes, and cosmetics. Today, it is used worldwide.
Chia seed contains very good quality and essential antioxidants, minerals, fibres, and omega – 3 fatty acids. If you want to grab all possible benefits, you should incorporate them into your regular diet.
Hope the above article can provide you with all the information about chia seeds and fulfil all your queries like – chia seeds in Bengali, their cost, health benefits, the nutritional value of chia seeds, famous recipes, popularity and availability in the local area, and many more.
Frequently asked questions
What are the health benefits of chia seeds?
Chia seed contains antioxidants, minerals, fibres, and omega – 3 fatty acids. These elements provide so many health benefits. Some of them are –
1. Chia seed helps to decrease radicals
2. Chia seed can provide you relief from constipation
3. Chia seed helps to keep your bones healthy
4. Chia seed helps in weight management in a healthy way
5. Chia seed helps to reduce inflammation
6. Chia seed helps to control the level of blood sugar
7. Chia seed helps to keep the human heart healthy
8. Chia seed helps to boost your dental health
9. Chia seed fight against breast and cervical cancer
What are the side effects of chia seeds?
As such, there is no record of severe side effects of chia seed. But in some cases, some people may face some issues by consuming chia seeds. It is generally due to the over-eating of chia seeds. If you consume more chia seeds than the requirement, you may face some health issues like allergic reactions, digestive issues, or weight gain.
1. Digestive problems
2. Choking hazard
3. Vomiting
4. Itching on lips or tongue
5. Diarrhoea
6. anaphylaxis
How can you add chia seeds to your diet?
There is no need for cooking or grinding chia seeds. You can consume them soaked in water or any juice. You can add chia seeds to the pudding, omelette, baked goods, or smoothies. You can also eat chia seed by sprinkling it on yoghurt, vegetables, cereal, tortillas, granola bars, energy bars, or dishes made with rice.
What is chia seed?
Salvia Hispanica or chia seeds are famous as superfoods. They grow on a flowering plant which comes under the mint family. A long time back, they are generally cultivated in South and North America. The recipes of these versatile tiny seeds are effortless and easy to digest. These seeds contain omega – 3 fatty acids, fibre, protein, antioxidants, calcium, and manganese. They help your body to maintain the functions properly in so many ways. They protect your hair, teeth, bone, heart, skin, and whatnot.
So you should add chia seeds to your regular diet. But first, you should consult with your doctor or dietician and ask them for the correct quantity to avoid any side effects.
| Chia seed | Sabja seed |
|---|---|
| Chia is rich in omega – 3 fatty acid and protein contents. | Sabja seeds are rich in minerals and omega – 3 fatty acids. |
| It helps in digestion because of its high fiber and low carb content. | It provides an effect of soothingness to the stomach and reduces combat acidity. |
| It is useful in promoting endurance and energy. | It promotes healthy hair and skin. |
| Chia seed helps to stabilize the level of blood sugar. | It works as a body coolant and detoxifying agent. |
