Everyone has a friend who always raves about how chia seeds have improved her life. In fact, chia seeds are probably familiar to anybody who pays even a passing attention to their food. For good reasons, this previously overlooked food item has quickly attracted a lot of attention. In actuality, it has developed into a mainstay superfood today. These seeds may appear small, but they are mostly packed with high levels of protein, fibre, and omega 3.
Let us reassure you that chia seeds are worth all the hype, despite being the newest hot superfood at the moment. Chia seeds have been consumed by people for countless years. Chia seeds are made from Salvia hispanica, a desert plant that belongs to the mint family and provides a tonne of nutrition in a tiny package. Chia seeds are a nutritious powerhouse, according to health professionals. But what are chia seeds exactly? Why are they good for our body? How can we include them in our diets? Here is everything you require to know.
What are chia seeds?
Chia seeds have long been recognized as a food that increases the consumption of all the necessary nutrients. Chia seeds can be used in practically any meal, from salads to smoothies. How about chia seeds, though?
Chia seeds, as their name implies, are tiny, round “seeds” that can be black, white, or brown in hue. It comes from the flowering plant Salvia hispanica, a member of the mint family. It is a crop that can be sustained and requires minimal water to thrive. Superfood chia seeds are surprisingly simple to absorb. This adaptable component has the capacity to absorb liquids up to 12 times its weight. Chia seeds really create a gel around themselves when combined with liquid, which is what gives the mixture its uniquely texture.
Chia seeds are a small but powerful ingredient that can transform any ordinary dish into a balanced, nutritious meal. Numerous nutrients, including fibre, protein, manganese, calcium, antioxidants, and omega-3 fatty acids, are present in chia seeds. Naturally, these have several health advantages. Chia seed consumption regularly helps to support healthy skin, stronger bones, and a reduction in the visible signs of ageing.
Chia seeds were once known as the runner’s diet because they provided energy for soldiers who engaged in long distance running or prolonged combat. Chia seeds are said to have the ability to cleanse the blood and enhance digestion in Ayurveda. Additionally, it promotes renal function and provides the highest level of hydration. Chia literally means “strong” in the Mayan language. Therefore, you can depend on a chia seed recipe to give you a boost whenever you feel a little low on energy.
Health benefits of chia seeds:
Chia seeds offer a wealth of nutritional and health benefits since they are nutrient-dense. Indeed, according to specialists, chia seeds are great for a diet that promotes weight loss. Not only that, but they are also known to strengthen the heart, encourage improved digestion, and aid in controlling your appetite. Additionally, chia seeds are well known for preventing diabetes and cancer. Continue reading to learn in full about the amazing health benefits of chia seeds and why you should start include them in your diet right away.
1. Encourages healthy digestion-
Chia seeds can meet up to 44% of your daily fibre needs thanks to their abundance of over 11 g of fiber in only one ounce. Chia seeds help to improve overall digestion because they contain a lot of fibre. The fibre in chia seeds can treat almost anything, whether it’s the prevention of constipation or a healthy bowel movement. Additionally, it works as a prebiotic to feed the good bacteria in the gut. Not only that, but it also helps you feel full for a long time by absorbing precisely the appropriate amount of water. It aids in breaking any eating habits that are excessive.
2. Encourages healthy skin-
Antioxidants found in chia seeds are remarkably abundant and effectively combat free radicals. This prevents oxidative stress and any skin damage brought on by dangerous free radicals. Additionally, it encourages quicker tissue recovery and safeguards against any potential skin injury. When it comes to antioxidant content, chia seeds are among the food items that rank highest. You must take into account incorporating it into your diet to stop any early signs of ageing and to offer protection from any environmental harm.
3. Enhances heart health-
Chia seeds are incredibly high in fibre, heart-healthy lipids, and antioxidants. They are really good for our heart health because of this. It not only encourages the management of cardiovascular illnesses but also their prevention. It is well recognised to stop any signs of inflammation while also maintaining normal blood pressure and cholesterol levels. Chia seeds actively lower blood pressure, control cholesterol levels, and avoid any inflammation thanks to their high omega-3 fatty acid content. This reduces the chance of developing coronary heart disease.
4. Aids in controlling blood sugar levels-
Chia seeds can actively aid in controlling the body’s blood sugar levels. Chia seeds have been found in studies to aid in the control of normal blood sugar levels due to its high content of fibre and alpha-linolenic acid. In actuality, it aids in the battle against type 2 diabetes.
5. Increases energy and improves exercise performance-
Chia seeds are well known for being an ideal snack for athletes. They have the capacity to provide all the necessary energy by supplying vital carbohydrates and boosting the muscles’ ability to store glycogen. Studies have also revealed that chia eating improves exercise performance and workouts more so than the use of sports beverages. In addition, unlike sports drinks, it doesn’t contain extra sugar, preservatives, or tastes, making it a surprisingly potent ingredient in energy drinks.
Chia seeds are also incredibly high in protein, which aids the body in gaining strength and muscle building. Chia seeds have been shown in studies to be a good post-workout food because they support the repair of muscle tissues and significantly speed up muscle recovery.
6. Beneficial to bone health-
Chia seeds have also been shown to increase bone density and bone strength. It’s even been linked to major bone-related diseases like osteoporosis. Chia seeds function as a nourishment for the bones since they include large amounts of calcium and manganese. This is so because calcium is crucial for maintaining bone density and strength. Additionally, manganese has a crucial role in bone metabolism. It is astounding that just one ounce of chia seeds can provide our body’s requirements for 30 percent of manganese and 18 percent of calcium.
7. Helps in managing and weight loss-
Chia seeds naturally contain a lot of protein, which helps to build leaner, stronger muscles and to burn fat while controlling hunger and appetite. In fact, research have indicated that consuming more chia seeds can boost weight loss. It functions by lowering calorie intake while reducing any food cravings. Another study has demonstrated that chia seeds lower ghrelin levels, the hormone that stimulates hunger. The finest part of chia seeds is that they stifle appetite while keeping the body’s energy levels stable.
8. Stop the spread of cancer-
Alpha-linolenic acid (ALA), a form of omega-3 fatty acid that has the ability to combat cancer, is abundant in chia seeds. According to research published in the Journal of Molecular Biochemistry, alpha-linolenic acid effectively aids in the reduction of cells that might cause breast and cervical cancer. In fact, it’s almost astonishing how effectively chia seeds may kill cancer-causing cells while sparing all other bodily cells.
9. Enhances dental health-
Calcium, phosphorus, zinc, and vitamin A are all abundant in chia seeds, which contribute to the general improvement of dental and oral health. While zinc aids in preventing the formation of tartar and the mineralization of teeth brought on by plaque, calcium, the component of teeth, contributes to maintaining general health. Additionally, zinc has a lot of antimicrobial properties that aid in preventing foul breath. For healthier, stronger teeth, vitamin A and phosphorous are also quite important.
10. Simple to include in a daily diet-
Chia seeds also have the outstanding benefit of being quite simple to add into our everyday diet. Their flavour is unique but not overpowering, tasting almost exactly like poppy seeds. Additionally, they have the ability to give your food a fantastic texture. They can be a useful addition to practically all of your recipes because they don’t need to be cooked first. Consume it uncooked or simply sprinkle it on your sweets, rice, yoghurt, veggies, smoothies, cereal, or even juices; they’ll mix in without overpowering the flavour. Additionally, because of their capacity to absorb water, chia seeds can be used in recipes in place of eggs to improve the consistency of sauces.
How may chia seeds be included to your diet?
No matter which variety you choose—black, white, milled, pre-hydrated, or dried—chia seeds are all quite simple to include in a regular diet. However, incorporating dried chia is the simplest and most well-liked method. In addition, for better skin health, people choose chia seed oil, which may be used topically. It’s crucial to choose organic chia seeds no matter what variety you choose.
All you need to know is which chia seeds recipes are the most efficient after you know what to choose from the grocery store aisles. Although chia seeds can be included in practically any recipe, the most popular chia seed recipes are listed below to help you get the most out of this beneficial ingredient.
- Chia pudding with chocolate throughout the night
- Oats with chia seeds and carrot cake
- A traditional chia seed pudding
- Oats with chia seeds but no grains
- Chia seed and coconut yoghurt smoothie
- Smoothie with chocolate, chia seeds, and avocado
Do chia seeds have any side effects?
Chia seeds must be used in moderation, just like any other food item. Because of their high fibre content, chia seeds may cause adverse effects including stomach discomfort if they are consumed in excess, although these can typically be avoided by drinking lots of water.
Chia seeds are wonderfully full of health benefits, including supporting a healthy heart, fostering healthy skin, and helping with weight management. They are simple to add into any diet and virtually entirely satisfy the body’s nutritional needs. They can be a tasty method to provide a variety of healthy nutrients, whether you add them to smoothies, protein bars, oatmeal, yoghurt, or baked goods.