Chia Seeds-Health Benefits And Recipes
What are chia seeds?
Chia seeds are small, oval-shaped seeds that come from the Salvia hispanica plant, which is a member of the mint family.
They have been a staple food in Mexico and Central America for centuries and have recently gained popularity as a health food due to their high nutritional value.
Health benefits of chia seeds?
- Chia seeds help lose weight, lower the risk of heart disease, reduce blood sugar levels, are good for anti-aging, and work as cell protectors.
- Chia is the ancient Mayan name for strength and these are being consumed by health-conscious people all over the world.
- 2 tablespoons of chia seeds contain 137 calories, 1 gm of carbohydrates, 11 gms of fiber, 4 gms of protein, 9 gms of fat, omega 3 fatty acids, calcium, magnesium, potassium, manganese, phosphorus, zinc, vitamin B1, B2, and B3.
- You can consume these power packed seeds in many ways.
- Mix some crushed chia seeds to flour or besan to make chapatis or chilla.
- Mix some chia seeds and oats to a bowl of milk in breakfast.
- Soak 2 tablespoons of chia seeds in water for 20 minutes and mix to a bowl of curd or yogurt.
- If you bake cakes at home, throw in some chia seeds to the ingredients to make them more healthy.
- Prepare lemonade at home and mix some soaked chia seeds into it.
Some More Potential Health Benefits Of Chia Seeds:
High in fiber:
Chia seeds are a good source of soluble and insoluble fiber, which can help promote regular bowel movements and improve digestive health.
Good source of protein:
Chia seeds contain all nine essential amino acids, making them a complete protein source. Protein is important for building and repairing tissues in the body.
Rich in omega-3 fatty acids:
Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, which have been linked to a number of health benefits, including improved heart health.
May help reduce inflammation:
Chia seeds contain antioxidants, which can help reduce inflammation in the body. Chronic inflammation is linked to a number of health problems, including heart disease, cancer, and arthritis.
May help improve blood sugar control:
Chia seeds are a good source of soluble fiber, which can slow down the absorption of sugar into the bloodstream and help improve blood sugar control.
May help with weight loss:
Chia seeds are high in fiber and protein, which can help you feel full and satisfied after eating. This may help reduce calorie intake and promote weight loss.
May help improve heart health:
Chia seeds contain a high amount of soluble fiber, which has been shown to help lower LDL ("bad") cholesterol levels, thereby reducing the risk of heart disease.
May help improve bone health:
Chia seeds are a good source of calcium, magnesium, and phosphorus, which are important minerals for bone health.
May help improve brain function:
Chia seeds are a rich source of omega-3 fatty acids, which are essential for brain health and function. Studies have shown that omega-3s may help improve memory and cognitive function.
May have anticancer properties:
Some studies have suggested that the antioxidant properties of chia seeds may have anticancer effects, although more research is needed in this area.
Here are easy recipes using chia seeds:
Vanilla Chia Seed Pudding:
 |
| Chia seed pudding is a mix of health and taste |
Ingredients:
1 cup unsweetened almond milk
1/4 cup chia seeds
1 tablespoon honey or maple syrup (optional)
1/2 teaspoon vanilla extract
Directions:
In a bowl, whisk together almond milk, chia seeds, honey or maple syrup (if using), and vanilla extract.
Cover and refrigerate for at least 2 hours, or overnight.
When ready to serve, stir the pudding to make sure the chia seeds are evenly distributed.
Serve with fresh fruit or nuts, if desired.
Chia Seed Smoothie:
 |
| Chia seeds smoothie is full of taste and nutrition |
Ingredients:
1 banana
1/2 cup frozen berries
1/4 cup Greek yogurt
1 tablespoon chia seeds
1/2 cup unsweetened almond milk
Directions:
Add all ingredients to a blender.
Blend until smooth.
Pour into a glass and enjoy!
Chia Seed Energy Bites:
 |
| Chia seeds are an excellent source of fiber, protein, omega-3 fatty acids |
Ingredients:
1 cup rolled oats
1/2 cup peanut butter
1/3 cup honey
1/4 cup chia seeds
1/4 cup chopped nuts (optional)
Directions:
In a bowl, mix together rolled oats, peanut butter, honey, chia seeds, and chopped nuts (if using).
Refrigerate the mixture for 30 minutes.
Once chilled, roll the mixture into small balls.
Store in an airtight container in the refrigerator for up to a week.
Chia Seed Jam:
 |
This home made Chia seed jam is better and healthier than those available in market |
Ingredients:
2 cups fresh or frozen berries
2-3 tablespoons honey or maple syrup
2 tablespoons chia seeds
Directions:
In a saucepan, heat the berries over medium heat until they start to break down and release their juices.
Stir in the honey or maple syrup and simmer for 5-10 minutes.
Remove from heat and stir in the chia seeds.
Let cool for 10-15 minutes until the mixture thickens into a jam-like consistency.
Transfer to a jar and store in the refrigerator for up to a week.
Our Other Must-Read Articles:
Chia Seed Crackers:
| Chia seed crackers are an excellent source of fiber, protein, omega-3 fatty acids |
Ingredients:
1/2 cup chia seeds
1/2 cup water
1/2 cup almond flour
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
Directions:
Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
In a bowl, mix together the chia seeds and water and let sit for 10-15 minutes until the mixture thickens.
Add the almond flour, sea salt, garlic powder, onion powder, and dried oregano to the bowl and mix until well combined.
Transfer the mixture to the prepared baking sheet and spread it out into a thin layer.
Bake for 15-20 minutes, or until the edges start to brown.
Remove from the oven and let cool for a few minutes before breaking into pieces.
Serve as a snack or with your favorite dip.
Chia Seed Salad Dressing:
 |
| This salad dressing makes your salad more healthy and nutritious |
Ingredients:
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon honey
1 tablespoon dijon mustard
1 tablespoon chia seeds
Salt and pepper to taste
Directions:
In a bowl, whisk together the olive oil, apple cider vinegar, honey, dijon mustard, and chia seeds until well combined.
Season with salt and pepper to taste.
Let sit for 5-10 minutes to allow the chia seeds to thicken the dressing.
Frequently Asked Questions chia seeds:
Here are some frequently asked questions and answers about chia seeds:
Q. Are there any potential side effects of eating chia seeds?
A. Chia seeds are generally considered safe to eat and do not have any known side effects.
However, it is important to drink plenty of water when consuming chia seeds, as they can absorb a lot of liquid and may cause digestive issues if not consumed with enough liquid.
Q. Are chia seeds gluten-free?
A. Yes, chia seeds are naturally gluten-free and can be enjoyed by people who have celiac disease or a gluten intolerance.
Q. Can chia seeds be consumed during pregnancy or breastfeeding?
A. Chia seeds are generally considered safe for pregnant and breastfeeding women to consume in moderate amounts.
However, it is always best to consult with a healthcare provider before making any significant changes to your diet during pregnancy or breastfeeding.
Q. Can chia seeds be used as a weight loss aid?
A. Chia seeds may help with weight loss due to their high fiber and protein content, which can help you feel full and satisfied.
However, it is important to remember that weight loss should be achieved through a combination of healthy eating and regular exercise, and chia seeds should be consumed in moderation as part of a balanced diet.
Q. Can chia seeds be used to replace eggs in baking recipes?
A. Yes, chia seeds can be used as an egg substitute in baking recipes. To make a chia seed egg, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 5-10 minutes until the mixture thickens.
This can be used as a replacement for one egg in recipes such as muffins, cookies, and pancakes.
Q. Are there any cautions or warnings when consuming chia seeds?
A. While chia seeds are generally considered safe to eat, there are a few cautions and warnings to keep in mind.
Chia seeds can absorb a lot of liquid and may cause digestive issues if not consumed with enough liquid.
It is also important to consume chia seeds in moderation, as they are high in calories and fat.
Additionally, some people may be allergic to chia seeds, so it is important to be cautious when trying them for the first time and to stop consuming them if any adverse reactions occur.
Q. How much chia seeds should I consume per day?
A. There is no official recommended daily intake for chia seeds, but most health experts recommend consuming 1-2 tablespoons per day.
It is important to consume chia seeds in moderation, as they are high in calories and fat.
Q. Can chia seeds help lower cholesterol?
A. Chia seeds may help lower cholesterol levels due to their high fiber content. Fiber can help reduce LDL (bad) cholesterol levels in the blood.
However, more research is needed to fully understand the effects of chia seeds on cholesterol levels.
Q. Are chia seeds suitable for people with diabetes?
A. Chia seeds may be beneficial for people with diabetes, as they can help regulate blood sugar levels due to their high fiber and protein content.
Q. Can chia seeds be used to make a vegan cheese substitute?
A. Yes, chia seeds can be used to make a vegan cheese substitute by mixing them with nutritional yeast, garlic powder, and other seasonings.
This can be used as a topping for pizzas, pastas, and salads.
Comments
Post a Comment