Among nutrient-rich foods, nuts and certain seeds have always stolen the limelight. Chia seeds are a super hit when it comes to health benefits. Once you read the enormous health benefits of super Chia seeds on health, it will be hard to keep it away from your next shopping list.
How to buy Chia seeds?
Chia seeds come in 2 varieties, white seeds, and black seeds. You can buy any of them to avail the benefits of chia seeds. You need to avoid the red seeds as they are yet immature. You also need to make sure that the seeds are not black in color as they may be weed seeds. Let us now see the benefits of chia seeds.
Benefits of chia seeds:-
Chia seeds have numerous health benefits. As the saying goes, “All good things come in small packages”, Chia seeds are the best example to live by it.
Let’s see the benefits of chia seeds one by one.
1] Chia seeds help in weight loss –
Chia seeds help in weight loss by increasing metabolism. Chia seeds when taken as a pre-workout snack will help in increasing your stamina to burn out more calories and stretch your workout timings. Chia seeds are full of fiber and help by satisfying your hunger. Making you feel full. Chia seeds can be very helpful in ladies with Pcod and Pcos problem. Chia seeds help against bloating.
2] Chia seeds help in diabetes –
Chia seeds have a tendency to absorb a lot of water and swell up, this helps in slowing down the digestion process and hence slow release of sugar in the blood. This helps a type 2 diabetic person to manage his blood sugar levels well. This will help in keeping you full for longer and hence avoid overeating.
3] Chia seeds help in maintaining teeth and bone health –
Chia seeds are super sources of calcium and all the other minerals that are important for bone and teeth health. Chia seeds actually contain more calcium than dairy products. For people who do not consume dairies, chia seed comes as a blessing in disguise.
4] Chia seeds improve Heart health –
Several studies are being conducted on the effects of chia seeds on heart health. A study at Cleveland suggested that chia seeds improve blood pressure levels in type II diabetics. The study also suggested that chia seeds have a positive effect on other markers of heart health. It improves the HDL cholesterol (good cholesterol) and decreases the bad cholesterol and triglyceride levels in the blood of a type II diabetic.
There are certain studies that have not been very conclusive of the benefits of chia seeds on heart health. Chia seeds are a good source of fiber, omega 3, and protein and they definitely are the best choice of food for your heart’s health.
5] Chia seeds are a good source of protein –
We all know that proteins are the building blocks of our bodies and proteins have such important functions that are crucial for life processes. Chia seeds are protein by 14 % of their weight.
This helps chia seeds to be counted as a superfood for weight loss. It not only reduces appetite and makes you feel fuller for longer, but it also suppresses hunger. Wow! These features are just what a weight watcher desires.
6] Chia seeds are full of Antioxidants –
The department of Food and Nutrition of Purdue University in Indiana conducted a study on Chia seeds in 2008 and found that chia seeds contain a very good amount of antioxidants.
7] Chia seeds are a good source of Omega 3 –
Chia seeds are advertised as a good source of Omega 3 fatty acids, but it is important to know the underlying facts. It is true that Chia seeds contain more omegas 3 than salmon fish. But amongst the different types of omega 3 fatty acids, chia seeds provide ALA (Alpha-Linolenic Acid). Ala has to be converted to its active form to be of use to us. However, humans are inefficient in converting these acids into the active form. And hence their consumption would hardly make any difference or benefit us. If you are looking to supplement omega 3 in your diet, you could rather choose flax seeds.
You can make a variety of dishes with chia. Berry chia Smoothie is my easy breakfast option on busy mornings :)
You will love this chia Smoothie made with coconut milk and berries. Just Top with your favorite seasonal fruits, nuts and enjoy it !!
So, what are you waiting for? just note down this yummy recipe…:)
Berry Chia Smoothie
• ▢260 g | 1 1/2 cups mixed frozen berries blueberries, raspberries, blackcurrants, blackberries
• ▢120 ml | 1/2 cup coconut milk
• ▢20 g | 1/4 cup gluten-free oats
• ▢2 tbsp date syrup
• ▢1 tbsp almond butter optional
• ▢1 tbsp chia seeds.
• ▢for the Topping
• ▢handful walnuts or nuts of choice
• ▢handful of fresh raspberries
• ▢handful dried cherries or goji berries finely chopped
Measure the frozen berries and allow them to partially defrost at room temperature.
Put all the ingredients for the smoothie in a blender and process until you have the right consistency. It should be smooth and slightly thick.
Pour the smoothie into a bowl and layer the toppings over the surface. Serve immediately.