Chia seeds are from the mint family native to central and southern Mexico, where we get them from. They have been cultivated and eaten for about 4.000 years in South America!
These seeds are what we call “hygroscopic” which means that they have the ability to absorb liquids. They can actually absorb up to 12 times their weight in liquid when soaked, and develop a sort of “gel” texture. 100g chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. They are also very rich in B vitamins, thiamin and niacin, riboflavin and folate. A bunch of minerals are also provided such as calcium, iron, magnesium, manganese, phosphorus, and zinc. This is why we call them “superfoods”.
Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. The gel from the seeds may be used in place of eggs in cakes while providing other nutrients, and is a common substitute in vegan and allergen-free baking.
There is no much difference between white and black chia seeds in terms of nutrients, taste and usage.