The best things in life often come in small packages and this clearly holds true for chia seeds. In fact, the benefits of chia seeds are never-ending. These tiny seeds are a powerhouse of nutrition capable of nourishing the body from within resulting in renewed skin, hair, and overall health. Historical observations reveal that chia seeds are native to Mexico. They were frequently used in the Mayan and Aztec cultures. They are loaded with many vitamins and nutrients that can magically solve most of your wellness needs.
The nutritional profile of chia seeds
Chia seeds are often termed as ‘superfoods’ due to their superior nutritional profile. They contain all the essential amino acids which make them a great source of protein. They are rich in healthy fats such as omega fatty 3 acids. In fact, chia seeds have 10 times more omega-3 than salmon and five times more calcium than milk. They also contain other essential vitamins like thiamine, potassium, calcium, zinc, manganese, phosphorous, folate, and magnesium.
In case you are still not convinced to buy a pack of these super healthy seeds, then here are some more benefits of chia seeds that should make you believe in their power.
Benefits of chia seeds for overall health and wellbeing
Keeps you regular
One of the best ways to avoid constipation is to have a sufficient amount of fiber every day. A diet that is rich in fiber aids easy bowel movements leading to a healthy and clean digestive system. Just 1 tbsp of chia seeds can give you 4 grams of fiber. It is a quick and easy way to add more fiber to your diet.
Beneficial for skin
In order to slow down the aging process of the skin, it is essential to eat an antioxidant rich diet every day. They help fight free radicals resulting in younger-looking skin that looks radiant for a long period of time. Chia seeds are loaded with antioxidants. Make sure to add a tsp of chia seeds to your meals every day.
Great for hair-growth
Chia seeds have high amounts of omega-3 fatty acids. These essential fatty acids help stimulate hair growth. Along with omega-3, chia seeds are also loaded with protein and copper. Protein is extremely important for hair growth. It also adds strength & shine to the hair. Copper helps keep the hair color stay intact.
The benefits of chia seeds are not just limited to skin and hair but they also extent inner wellbeing. Since they have 5 times more calcium than milk, they prove to be a perfect substitute for dairy. In case you are a vegan or want to avoid dairy due to allergies or intolerance then chia seeds will effectively fulfill all your calcium needs.
Chia seeds have a high amount of fiber. Eating chia seeds regularly will keep you feeling full for a long time. This will help you control unnecessary binging, thus leading to weight loss.
Blood sugar balance
One more benefit is their ability to balance blood glucose and insulin resistance. In a 2017 study, it has been reported that chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This helps manage type 2 diabetes.
Omega-3 fatty acids help build cell membranes in the body as well as the brain. Chia seeds being high in omega-3 fats can be a great help to promote healthier brain function and keep depression at bay.
How to use chia seeds for weight loss
Chia seeds are super versatile seeds. They can be used both, dry as well as soaked. However, whenever using them dry, try to avoid directly sprinkling them on food. It is always better to grind them into a powder before adding them to food, this aids better absorption.
Here are some healthy recipe ideas using chia seeds that help you gain the full benefits of chia seeds in an easy and tasty manner:
2 cups of coconut milk
3 tablespoon of chia seeds
1 tsp of vanilla extract
1 tablespoon of pomegranate seeds
1-2 tsp stevia powder/Honey
How to prepare
Pour coconut milk into a bowl and add the chia seeds, dates, and stevia. Mix and place it in the fridge and let it sit for 4-5 hours or overnight. Once they are soaked, they will swell to form a thick pudding-like consistency. Take them out from the fridge and sprinkle the pomegranate seeds before serving.
1 cup ripe mangoes
2 teaspoon chia seeds
2 teaspoon honey or stevia
1 cup almond milk
1-2 ice cubes
How to prepare
Mix chia seeds with some hot water and set them aside to soak for a few hours. After a few hours, you will find that they have become soft and puffed up. Now they are ready to use. In a blender, place the ripe mangoes, stevia, and almond milk and blend them together into a smoothie. Pour it into serving glass. Now add the soaked chia seeds jelly on it. Decorate with small cubes of ripe mangoes before serving.
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Additional ways to use chia seeds to gain its benefits
- Sprinkle some chia seeds over your salad
- Add it to overnight oats
- Use them to thicken soups
- Sprinkle on muffins
They can be used in many ways and can be easily added to smoothies, soups, oatmeal, or salads. They are a great way to support the body’s metabolism and improve immunity. Make sure to buy good quality chia seeds and start incorporating them into your daily diet.