The Top 6 Benefits of Chia Seeds & How to Eat it in Your Daily Diet

What are Chia Seeds

When shopping for your regular goods at the local health store, most of us might have seen a pack of chia seeds being placed on their shelves.

It is an amazing superfood in that it has a high concentration of essential nutrients. The health benefits from this superfood have been proven and one can benefit greatly from including them in the diet.

Follow along as we explore this amazing food to see what marvelous value it has and learn a variety of ways to eat the chia seeds as a whole or use them as an ingredient in a number of preparations.

Chia Seeds’ Nutritional Profile

About Two tablespoons (1 ounce or 28 grams) of chia seeds provide about 140 calories, 4 grams of protein, 11 grams of fiber, 9 grams (5 of which are omega-3s), 18 percent RDA for calcium, 30 percent RDA for manganese, 30 percent RDI for magnesium, 27 percent RDI for phosphorus, and a fair amount of vitamin B1, B2, and B3 as well as trace minerals such as zinc, boron, and copper.

They contain the highest amount of omega-3 fatty acids of any plant. Chia seeds are a complete protein, which means they contain all nine essential amino acids that our body cannot process. This is especially amazing given that it’s only a single ounce, or 28 grams, or approximately two teaspoons.

Fiber is a must in everyone’s eating plan. Chia seeds include 12 grams of carbohydrates per ounce (28 grams). However, 11 of those grams contain fiber, which is not digested by your body.

Fiber does not elevate blood sugar levels or need the use of insulin. Despite the fact that it is a carbohydrate, its health effects are vastly different from those of digestible carbohydrates such as starch and sugar.

The digestible carb level is relatively low, at approximately one gram per ounce (28 grams). As a result, chia based meal is considered to be a very low-carb meal.

Fiber acts as a food for the good bacteria in our gut.

It was the staple diet of the ancient Aztecs and is now grown in Argentina, Bolivia, Mexico, Guatemala, Ecuador, and Australia.

Super Benefits of Chia Seeds

As per scientific studies conducted all over the world, there are always new and upcoming “superfoods” that provide our body with the nutrition that it needs to help us regain strength, boost our metabolism, or even help promote healthy brain functions. 

By consuming chia seeds holistically into our daily diet, we can be assured of outstanding overall health from this unusual yet popularly consumed food.

• Chia seeds contain an abundance of calcium which helps to promote healthy tissues throughout the body.  There is also an abundance of boron which boosts the body’s need to generate calcium and use calcium to promote strong and healthy bones.  Not only do these nutritional factors help to better your overall physical structure but they also help to boost the neurological function as well.
• It is especially high in Omega 3, which is important for controlling high cholesterol among other benefits such as thinning the blood. Proteins are the building blocks of the body and these super seeds contain enough plant-based protein to sustain a good muscular tone.
• Having a sufficiently hydrated body is extremely important and having chia seeds as a part of your diet will help to keep your body hydrated.  Each individual seed has the ability to soak up 10x more than its own weight in water.  When chia seeds enter your system, it will help you to maintain sustained hydration and help to balance the number of electrolytes in your system.
• Many health professionals believe that chia seeds might help people lose weight. Its soluble fiber absorbs a lot of water and expands in your stomach, which should make you feel full and slow down your digestion. Glucomannan, a soluble fiber that functions in a similar way (has expanding properties when soaked in liquid), has been studied in several studies and has been shown to help people lose weight. Furthermore, the protein in chia seeds may aid in suppressing hunger and food consumption.
• Chia seeds are abundant in fiber, protein, and omega-3 fatty acids, which may lower the risk of heart disease. Several research studies have looked at their advantages, however, the findings have been mixed. Chia seeds have been proven in rat tests to reduce triglycerides, inflammation, insulin resistance, and belly fat, among other risk factors. They may also help to boost “good” HDL cholesterol levels.
• It is easily digested unlike many other “superfoods” which can sometimes be hard on your stomach and may result in poor absorption. The chia seeds’ shells are simple to break down and that is how simple it is to eat chia seeds as a whole if you wish. Contrary to this, flaxseed has to be ground up consistently in order to be digested appropriately.

There is no doubt that chia seed benefits are numerous for such a tiny seed.

Incorporating Chia Seeds into Your Daily Diet

You may have had chia seed pudding or some fancy chia drinks at your favorite healthy restaurant. The challenge arises when there arises a need to prepare chia seeds’ based preparation at home, or for that matter, how to eat chia seeds, and the way they should be consumed.

• Perhaps, the simplest way of consuming chia seeds is, by soaking them in juice and adding nuts and raisins. Kickstart your day & include this preparation in your breakfast. In its dried form, it can be sprinkled over salads as this superfood adds up to the nutrient content of fruits and vegetables.
• Keep chia seeds in moist conditions for a couple of days & your chia sprouts are ready to be eaten. This process multi-folds the nutritious value of chia seeds as it is common with other seeds & lentils that have been consumed as sprouts.
• Due to chia seeds’ neutral flavor, they can be put in your fruits or veggies-based smoothies. Add a tablespoon or two to your smoothies for an added burst of fiber, protein, and healthy fats.
• Most chia seed puddings start with a milk base and chia seeds. Simply combine your chia seeds with your preferred milk in a container or dish, refrigerate, and set aside overnight. A rich and creamy pudding will be ready for you in the morning. To enhance flavor, mix in your favorite ingredients like chocolate, berries, and nuts.
• Adding chia seeds to your oatmeal is another wonderful way to incorporate them into your mornings. You can either mix the chia seeds into the oatmeal while it’s cooking or sprinkle them on top at the end. You may also cook a bowl of overnight oats with chia seeds. This can help thicken your oats while also adding some protein. It will also add some oomph to your preparation.
• Chia seeds may be thrown into any soup, hot or cold, just like they can be tossed into any salad. They may be used as a garnish or thrown into the broth to provide texture and thicken the soup.
• Chia seeds may also be used to bread fish, poultry, and pork. They can be mixed with breadcrumbs for a textural coating, or they can be ground into powder and used alone. Chia seeds may also be used to thicken homemade burgers or meatballs, whether they’re prepared with meatballs or vegetarian alternatives.

Delicious Ways to Eat Chia Seeds: Popular Recipes

Chia Gel: Chia seeds absorb a lot of water (up to ten times their weight in liquid!). 1 cup liquid, ¼ cup seeds, mix thoroughly, and cover Allow it to rest for approximately 15-20 minutes, or until the texture changes to soft gelatin. Keep refrigerated for up to a week. To increase nutritious content and produce a thicker, more pleasant consistency, add to smoothies and soups.

Chia Pudding: For a dessert variant, combine ¼ cup of seeds with one cup of liquid, such as milk (almond, soy, or dairy all fine) or 100% fruit juice. Allow to sit in the refrigerator for at least 15 minutes. If preferred, top with nuts, fresh fruit, or cinnamon.

Chia Sprouts: Spread chia seeds in a single layer on a terracotta saucer or unglazed clay dish (approximately a teaspoon is adequate to provide ample area for growth). Spray the seeds several times with water and cover them with plastic wrap or a clear glass dish. Place in a sunny location. Spray every morning and evening for 3-7 days, or until green shoots develop. Garnish salads and sandwiches with these microgreens.

Egg substitute: This may be used in baking to substitute entire eggs. 1 tablespoon whole chia seeds or 2 teaspoons powdered chia seeds with 3 tablespoons water equals 1 entire egg. Allow the mixture to settle for at least 5 minutes, or until it thickens to the consistency of uncooked scrambled eggs.

Take away

Now that you know the potential health benefits of chia seeds, and how to eat or add them to your favorite preparations. The implementation of these “super seeds” into your daily diet will ensure that you keep shining with supreme health with expected long-life longevity. The benefits of chia seeds seem to be never-ending as they provide the body with many essential nutrients that are used to promote healthy and stable growth.

Citation

https://www.bobsredmill.com/blog/healthy-living/ways-to-incorporate-chia-seeds-into-your-diet/
https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#TOC_TITLE_HDR_11
https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

Featured pic: Food photo created by devmaryna – www.freepik.com

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