Nutritionally chia seeds are rich in fats, particularly polyunsaturated [including omega-3 fats] and monounsaturated fats, protein, antioxidants and calcium. They also contain a good amount of iron and other minerals like potassium, magnesium and phosphorus.

Source of omega-3

Omega-3 fatty acids are essential acids which are necessary but cannot be made by the body and hence have to be obtained from foods. They have been known to reduce inflammation and blood triglycerides, thereby helping to prevent heart disease and stroke among others. Like all plant sources [flax seeds, walnuts, leafy vegetables], the omega-3 present in chia seeds is in the form of ALA [alpha linolenic acid].

Two tablespoons of chia seeds contain about 4,500 mg of omega-3, which is a little less than flax seeds, the other power house of omega-3.

Source of fibre

Fibre helps not only to relieve constipation but also in lowering cholesterol and blood sugar levels. Two tablespoons of chia has about 10g of fibre. It is regarded as a good source of fibre as adults need about 25 – 40g of fibre per day. As foods with fibre take longer to digest, chia seeds may help in keeping you feeling full longer, just like other high fibre foods.

Weight loss?

Since chia seeds are rich in fibre, they are touted to help lose weight. When chia seeds are soaked in any liquid like water, milk or juice they absorb the liquid and get swollen. They can swell up to 10 times their dry weight and become a gel like substance. This property is used to advertise its ability to curb appetite. However, a study conducted by researchers at Appalachian University showed that it did not promote weight loss or alter any disease risk factors.

Chia seeds may not be suitable for patients taking blood pressure medication or blood thinners as there is a possibility of a drug-food interaction

Most researchers agree that chia seeds may have health benefits when taken along with a balanced diet and adequate physical activity but may not be a “miracle” food for all our lifestyle induced diseases like diabetes, obesity, heart disease and stroke.

Using chia seeds

Chia seeds have been used since ancient times, both whole as well as ground into flour. They have a longer shelf life too due to the antioxidants in them. It is great for vegans and for those who are gluten intolerant.

For vegans – Since chia forms a gel like substance when mixed with water, it can be used as a substitute for eggs in baking, making it a perfect egg substitute for vegans.

For gluten intolerant – Chia seeds are gluten free and hence make a great alternative for wheat, barley, oats.

Chia seeds are very similar to the sabja seeds [tulsi seeds which are used in falooda] that most Indians are familiar with. They have a mild nutty flavour and hence combine well with most dishes without drastically changing its taste. The soaked seeds are soft but have a crunch at the end which gives the dish a different texture.

Here are some ideas to include chia seeds in your diet

Breakfast: It makes a great substitute for cereal soaked in milk; use it in lieu of cereal [cornflakes, oats, muesli or wheat flakes] or add it along with them to make your breakfast more nutritious. It can also be added to dosa, idli batters for those looking for traditional Indian breakfast.

Snacks or dessert: Soak them in curd or juice and you have a pudding like dish. You can even add them to smoothies to add a nice crunch. It can be used in baking to make cupcakes, muffins and breads.

Lunch and dinner: The soaked seeds or the ground flour can be added to rotis, thalipeeth and parathas. You could add chia seeds to your chutney recipes too.

Is it worth the price?

With the apparent health benefits of chia seeds, the only deterring fact is the cost. At INR 200 – 250 for 100g, many may feel the pinch. Flax seeds are a better buy as they have slightly more omega-3 and you could buy a kg of flax seeds for INR 200.  But wait, here’s some good news—some farmers in Mysore are growing chia seeds and if the trend catches on, it might bring the prices down in the near future.

The post Chia seeds: Fad or superfood? appeared first on Complete Wellbeing.

Also called makhanphal in Hindi, the butterfruit was not a common local fruit and was grown exclusively in Coorg at that time. The fruit by itself was pretty bland like plain butter but my curiosity led me to start gathering more information about it from my friends—this was a time before the internet era. I was vaguely told that the best way to eat them was to cut them when they were ripe, scoop and mash the pulp in some milk and sugar. The resulting concoction was absolutely divine—it had a buttery feel in the mouth and a subtle, delicate flavour, something that reminded me of tender coconut. We were hooked on this dessert for a long time. That it could also be made into savory preparations was something I realised only when I was in the US where I tasted guacamole.

Though avocados are now grown in various parts of India—mostly Karnataka, Kerala, Tamil Nadu and some parts of Maharashtra—they are believed to have originated in Mexico and Central America. Once shunned by health enthusiasts because of their high fat content [around 21g in a medium sized fruit], they are now being revered as one the healthiest fruits. This change came about when researchers found that the mono-unsaturated fat [MUFA] in avocados are good for keeping the heart healthy and may also help in controlling blood sugar levels. A recent study suggests that people who eat about half an avocado at lunch tend to snack less later in the day and hence it can be a great food for weight watchers.

Besides the MUFA, the avocado is also a good source of polyunsaturated fats [PUFA], fibre, protein, the antioxidant lutein and around 20 different vitamins and minerals including potassium and manganese, making it one of the most nutrient dense fruits. It offers myriad of health benefits like lowering cholesterol, controlling blood pressure, preventing cancer and relieving constipation.

In India, butterfruit is mainly used in milkshakes or ice-creams, but it can also be used as:

• Dips: Guacamole is made by mashing the pulp and adding freshly chopped onions, tomatoes, coriander leaves, lime juice, salt and a dash of pepper [or chopped green chillies].
• Spreads: Use it in lieu of butter, cheese, jam or mayonnaise on your toast, in your sandwiches, wraps or rolls and you’ll have a healthy, cholesterol-free, better-than-butter spread.
• Salads: Dice the pulp and add it to salads or mash it and use it as a creamy dressing for your salads.
• Topping: Use it as a topping on soups, pizzas or even as frosting on cakes!
• Sauces and soups: Make your pasta healthier by using an avocado sauce instead of the creamy white sauce or make a cold soup with it.
• Baby food: Its creamy consistency and rich nutrients make it a great addition to a baby’s diet.

Avocados can also be used for non-culinary purposes. Their natural oils make them an excellent choice for face packs to moisturise the skin, treat sunburns, under eye bags and wrinkles. It can also used as a hair conditioner and a skin cleanser. Avocado oil can be used for cooking, as a dressing for salads and also for cosmetic purposes and as a massage oil.

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Tips for buying, storing and using avocados

Though it isn’t a very popular fruit in India due to its bland taste, you can occasionally find locally grown avocados some time between August – October. Imported varieties may be available throughout the year. Here are some tips for those who are new to the fruit and would like to try it:

• Indian avocados are pear shaped and usually have a smooth, shiny exterior. Over the years I’ve learnt this the hard way that buying the hard, unripe ones are a hit and miss affair, which may or may not ripen using traditional methods such as keeping them with other fruits, wrapped in a newspaper or buried in raw rice. To be on the safer side, I now buy them when they are slightly soft to touch. But do make sure that they are not too soft and don’t have brown sunken spots.
• You can store the ripe one in the refrigerator for a day or two—but do keep checking it as they tend to go from ripe to overripe pretty fast.
• Cut it lengthwise in half [around the centre seed]. Remove the seed, and then scoop out the flesh with a spoon. The pulp should be light green.
• You can slice, dice or mash the pulp depending on how you want to eat it.
• Avocados, like apples and bananas, tend to get oxidised on exposure to air. This can be prevented by adding some lime juice to them after they are cut.

With so many benefits, it’s only a matter of time before the Indian consumer will become aware of it and be able to develop a taste for this healthy fruit. Once the demand for it increases, I’m sure it’ll be found more easily in the market. Until then, keep a watch for this superfood and do give it a try.

The post Why you should try avocados (and how to buy them) appeared first on Complete Wellbeing.