Ways to get health-benefits of these tiny & powerful seeds… !!!
Chia seeds are superstars loaded with nutrients and are rich in Omega-3. Its fiber,
calcium, potassium, and magnesium keep you full for a longer period.
But before we dive into the top 5 benefits that come from eating chia, let’s take a look at the
Nutrients available from chia seeds.
Chia seeds are:
- High in antioxidants
- High in vitamins and minerals (including calcium, potassium and magnesium)
- Contains 37% dietary fiber
- Contains 20% protein
- High in omega-3 fats (20% Omega-3 ALA)
But that’s just the highlights, chia seeds also contain vitamins A,B, E and D; minerals, including iron, thiamine, iodine, niacin and sulphur and essential fatty acids, alpha-linolenic and linoleic acid.
1. Boost Your Metabolism & Lose Weight
2. Promotes Heart Health
3. Improve Digestion
4. Skin & Aging
5. Stronger Bones
Here are some quick methods so that you can gain tons of benefits in a tasty way:
1. Chia Pudding:
Chia seeds can absorb many times their own weight in liquid, so when you soak them in water or milk overnight;
you get a dish that’s a lot like tapioca pudding in texture.
Add some sweetener (honey or maple syrup) and you get a healthy breakfast or snack that tastes delicious.
This gives you 4 grams of filling fiber and fortifying protein, and 150 calories, for a crunchy taste you can add some toasted nuts.
2. Healthy Chia Muffins:
They have a neutral flavor, so work in almost anything.
Toss a handful into healthy bars, or swap them for the poppy seeds in the streusel in these tasty muffins.
You can also use chia seeds in place of some of the flax seeds in homemade granola bars. Wherever you put them, they bring a happy bit of crunch.
3. Nutritious topping:
Add some crunch to your oatmeal or yogurt by sprinkling chia seeds.
Once they sit in liquid for a while, they form little gelatinous balls. Just 1 tablespoon of chia seeds gives you 5 grams of fiber and 3 grams of protein, as well as magnesium, iron, calcium, potassium, and omega-3, and has 60 calories.
The black & white seeds are equally good for you, so pick up whichever one you prefer.
4. Delicious Morning Breakfast Treat:
To try something different for breakfast, you could swap your usual cereal for chia cereal.
To make it, soak the seeds overnight in water or milk substitute like almond milk and top with nuts & fruits or cinnamon.
You can also use mashed banana and vanilla extract to make a delicious morning treat.
5. Juice-soaked Chia:
As you are aware, water isn’t the only liquid you can soak chia seeds in.
Add ¼ cup (40grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber & minerals.
All these methods to use chia seeds are very easy to make and simple ways for getting nutrients.
Do experiments with super-foods and stay healthy…!!!
M.Sc. (Dietetics and Food Service Management). Passionate about sharing the healthy & balanced lifestyle needs to be followed in today’s era. Determined to motivate people more about their health & nutrition, by analyzing their dietary concerns and daily life challenges.