Chia seeds

The chia plant originates from Mexico and belongs to the sage family. Chia seeds contain five times more calcium than milk, more iron than spinach, and more antioxidants than blueberries, including phenolic acids. This combination of nutrients makes chia seeds a so-called superfood. They are also considered beneficial for digestion and satiating due to their high fiber content. Similar to basil, psyllium, or flax seeds, they form a gel-like consistency when combined with liquid or moist foods. In this process, the seeds increase in size nine to ten times. They act as a thickening agent and are well-suited as a vegan substitute for egg whites or gelatin. Chia seeds are most commonly used in muesli, yogurt, or baked goods. In January 2013, the European Food Safety Authority (EFSA) approved chia seeds as a novel food ingredient with extended uses. Baked goods, cereals, and nut-fruit mixes may contain a maximum of 10% chia seeds. The EFSA recommends consuming no more than 15g of unprocessed chia seeds per day until long-term studies are available.