Chia seeds a native of Mexico and Guatemala, have been used by people for about 5,500 years for its impressive health benefits from foods to medicines to cosmetics’. ‘Chia’ means strength, and this tiny superfood comes packed with the nutritional power of Omega 3 fatty acids, protein, dietary fibre, vitamins, minerals, and antioxidants. The mild, nutty aroma of Chia seeds makes it an ideal choice for nutrition bars, bread and cookies and as well as an egg substitute.
Explore the health benefits of Chia seeds
Chia seed is super high in fibre (both soluble and insoluble) helps regulate bowel functions and promote the digestion process. The insoluble fibre helps food move easily through the digestive system and the soluble fibre keeps the colon hydrated and ensures easy digestion. In addition, Chia seeds aids in detoxification and elimination of harmful toxins from the body. It also works as a prebiotic that support the growth of probiotics in the gut.
Chia seeds are loaded with nutrients and a great source of iron. The goodness of iron helps to cleanse the body and increases the red blood cell count. Consuming 2 tablespoons of chia seeds daily provides your body with 2.2 milligrams (12% of the RDA) of iron which helps to improve the haemoglobin levels.
According to the UCSF Medical Center, report the presence of alpha-linolenic acid in chia seeds can help prevent breast cancer. Chia seeds oils help to reduce tumour growth and inhibits the replication of cancer cells.
The abundance of Omega 3 fatty acids in chia seeds lower blood cholesterol, reduces triglycerides, lowers the risk of irregular heartbeat, lowers blood pressure and slows down the accumulation of arterial plaque and prevents coronary heart disease.
Promotes Skin Health
Chia seeds are one of nature’s richest source of antioxidant foods. Antioxidants speed up the skin’s revamp and prevent further damage. Consuming chia seeds can avert premature skin ageing due to inflammation and free radical damage.
How Much Chia Seeds Per Day?
You can take about 20 grams of chia seeds twice a day. You can add them in your smoothies in soaked form, powder it up and add them to your favourite dishes, breakfast cereals, or pudding, and used an egg substitute due to its richness of protein.
The best way to add chia seeds in your daily regimen is to toss them into nutritious smoothies or juices. Chia means stamina and a great vegetarian food loaded with a bundle of nutrients.
Oatmeal Apple Chia Seeds Smoothie
2-3 tbsp oatmeal
1 cup milk
1 cup chopped apple
½ cup sliced banana
1 tbsp chia seeds
2 tsp finely chopped almonds
In a blender add all the ingredients and blend well into a fine consistency.
Pour the smoothie into a glass, top it with chia seeds and stir well.
Garnish with chopped almonds, a delicious smoothie is ready to be served chilled.
The rich array of antioxidants aids in energy production, being a good source of fibre keep you satiated, controls hunger pangs and also aids to lose weight. Furthermore, chia seeds are a plant source of omega 3 fatty acids which lower the risk of heart disease.
Oatmeal is a great source of carbs which provide you with needed energy to kick start your day. Apple and banana provide you with your daily dose of essential vitamins and minerals. Almonds are an amazing source of healthy fats confers to boosts immunity and memory.