Chia seeds (salvia hispanica) have become one of the most popular superfoods in the health community. They’re easy to digest when prepared properly and a very versatile ingredient that adds easily to recipes. Plus, chia seeds benefits are plentiful.
The chia seed is nutrient-dense and packs a punch of energy-boosting power. They said just one spoonful of chia could sustain them for 24 hours. Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.
Top 10 Chia Seeds Benefits
Being rich in so many key nutrients, research has uncovered that regularly eating chia seeds can improve your health in numerous ways. Some of the top chia seeds benefits are:
1. Skin and Aging
Researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70 percent of free radical activity.
2. Digestive Health
Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.
3. Heart Health
Chia seeds’ ability to reverse inflammation, regulate cholesterol and lowers blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when he or she regularly consumes chia seeds.
4. Help Treat Diabetes
Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina set out to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance, which are two factors in the development of diabetes.
5. Boost Your Energy and Metabolism
By adding a serving of chia seeds a day, you can help boost your metabolism and burn belly fat as well. Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity.
6. Stronger Bones
Just one ounce of chia seeds has about 18 percent of the recommended daily amount of calcium. Calcium is fundamental in bone health and helps maintain bone strength and mass.
7. Build Muscle and Lose Weight
Chia seeds also rank among the top plant-based sources of proteins.. This is another reason this super seed is great to consume for those trying to put on lean muscle, burn fat and balance blood sugar levels. It helps to maintain healthy body weight.
8. Fight Breast and Cervical Cancer
Thus, chia seeds are cancer fighting foods, yet another one of the amazing chia seeds benefits you can get when you consume them.
9. Dental Health
With chia seeds packed with calcium, phosphorus, vitamin A and zinc, it’s no wonder that they’re a top food to help your teeth. Calcium is the building block of your teeth and necessary for tooth health.
10. Healthy Pregnancy
Chia seeds is very beneficial for pregnancy as its a great source of omega 3 fatty acids, replenishes nutrient loss, controls blood sugar levels and thus prevents pregnancy induced diabetes, along with this its a great energy booster.It provides all necessary nutrients required for the foetal growth & brain development.
How to eat Chia seeds & Recipe-
How to Soak: To soak chia seeds, simply mix them in a 1:10 ratio chia to water. That’s about 1.5 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to two hours.
Since chia seeds can hold up to 12 times their weight in water, they’re wonderful to prevent dehydration. However, if you choose not to soak them, they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated.
Ground: Another option is to grind chia seeds in a coffee grinder or Vitamix to break down the hard outer shells before eating them, after grinding, chia seeds flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas. When grinding omega-3-rich seeds, however, it’s important to store them in a sealed, glass container in your refrigerator or freezer. (Source)
Chia seed pudding –
- 2 cups coconut milk (homemade or natural)
- 1/2 cup Chia Seeds
- 1/2 teaspoon vanilla extract
- 1/4 cup (or less) maple syrup (or sub any sweetener)
- Optional: 1/4 teaspoon cinnamon powder
- For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
- For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
- Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. Stir or whisk a few times within the first hour to help it gel evenly.
Banana & chia seeds muffins-
½ cup mild olive oil
2 large eggs, at room temperature
1 teaspoon vanilla
1⅔ cups flour
½ cup sugar
chia seeds- 2 tbsp
1 teaspoon baking powder
½ teaspoon baking soda
3 very ripe bananas, peeled and mashed
¾ cup raisins or sultanas
Preheat the oven to 350°F (180°C or 160° for a fan oven).
Grease and flour a 12 cup muffin pan or use paper liners.
Beat the oil and the eggs together in a medium bowl or jug.
Beat in the vanilla. Set aside.
In another, larger bowl, mix together the flour, chia seeds, sugar, baking powder and baking soda.
Add the oil and egg mixture to the flour mixture in the larger bowl and stir just until combined.
Stir in the bananas and the raisins.
Divide the batter between the muffin cups.
Bake for 15 to 20 minutes or until a skewer inserted in the muffins comes out clean.
Cool on a wire rack. Delicious served warm or at room temperature but don’t eat them straight out of the oven as the raisins will be very hot. source
Chia- Avocado Smoothie-
Smoothies are very healthy options for weight management and to stay fit . This Smoothie is rich in potassium, contains healthy fats, omega 3 fats, which stabilizes the blood sugar , reduces cholesterol levels, improves metabolism & maintains hormonal balance…must try !!
- chia seeds- 2tbsp
- avocado pieces- 1 cup
- kiwi pieces – half cup
- grated ginger – 2tbsp
- lemon juice – half cup
- banana pieces – half cup
- Low fat milk – 1 cup
- blend all ingredients in the blender
- process until smooth consistency
- serve chilled.