Health Benefits Of Chia Seeds
Chia seeds or the scientific name salvia columbariae is a plant originally from Mexico and Guatemala and belongs to the mint family.
They look like small black seeds and have been eaten as a food source by Native Americans for a really long time.
However, the use of chia seeds in the Native Americans and the North American region has declined.
Just recently chia seeds are beginning to appear again in ads and even celebrities have been introducing this amazing food into their diet.
So why are chia seeds so amazing? This is because of the many benefits that attached with consuming chia seeds.
1. Weight Loss
Chia seeds expand in your belly which helps you feel full and helps with losing weight. In addition, chia seeds contain a good source of fiber, protein, omega-3 fatty acids and good levels of carbohydrates; all these things help aid weight loss and helps manage a healthy weight in the long run.
2. Controls Blood Sugar Levels and Diabetes
Chia seeds contain a good level of carbohydrates, but what makes these carbohydrates so special is how they are released at a slower rate compared to other carbohydrates that are found in bread etc.
Therefore the need of insulin declines which means that the blood sugar levels and diabetes are controlled at a healthy level.
3. Helps Lower Cholesterol Levels
In chia seeds, there is a presence of alpha-linolenic acid and omegea-3 fatty acids and both of these things help reduce cholesterol levels. Not only do chia seeds lower cholesterol, but this power food lowers the cholesterol levels in a special way as studies have shown, to lower the bad cholesterol but also raises the good cholesterol.
4. Helps Maintain a Healthy Heart
Chia seeds are great to help maintain a healthy working heart. This is because chia seeds are rich in omega-3 acids which are considered a good fat. As it helps protect the heart and prevents the risk of heart diseases. By decreasing bad cholesterol, reducing inflammation and maintaining a stress-free cardiovascular system.
5. Rich in Omega-3 Properties
Chia seeds have 4900mg of omega-3 which makes it just as powerful as certain types of fish. These fatty acids are important to allow your body to function in a healthy and proper way.
Therefore, because of the high concentration of omega-3 fatty acids it helps reduce inflammation in the body. It also helps with symptoms of arthritis, osteoporosis, age-related dementia and many other conditions.
6. Contains Calcium for Bone Health
1oz of chia seeds contain 18% of your daily recommended amount of calcium; therefore having a high concentration of calcium even compared to skim milk.
This is a great health benefit as it helps with maintaining healthy bones, dental health, reduces the risk of osteoporosis and joint weakness.
7. Helps Improve Gastrointestinal Health
Chia seeds contain soluble fibers which help make sure that your overall gastrointestinal health is at its optimal level. In addition, they help make sure you are feeling full to help make sure that you do not over eat.
8. Aids in Energy Boost
Chia seeds are great if you are looking for a boost of energy because it contains a mix of carbohydrates, fiber, and omega-3 fats.
It also helps with fighting dehydration, sustains energy, reduces inflammation and speeds up recovery time.
This is why Chia seeds make a great pre and post workout snack.
9. Contains Antioxidants
Chia seeds have a great source of antioxidants which help give you energy, helps fight off colds and flus and reduces your risk of cancer.
10. Great Source of Protein
The reasons why chia seeds are a great pre and post-workout snack is because they are high in protein. 1 severing of chia seeds have 137 calories and 4.4 grams of fat. This means you are able to have natural protein which will help you feel full and satisfied before and after a workout.
How To Use Chia Seeds In Your Meals
There are many different ways you can incorporate chia seeds into your diet. You can simply put a teaspoon in your water, pudding, and even your cereal.
But there are also many recipes that you can make that also have chia seeds present in them.
It is important to remember that chia seeds are great to incorporate in your regular healthy diet but it is not a meal replacer.
Thick + Creamy Chocolate Pistachio Chia Shake
- 1/2 cup unsweetened almond milk, plus more to thin if desired
- 2 tablespoons black chia seeds
- 3 whole medjool dates, pitted
- 1/3 cup roasted + shelled pistachios, plus more for topping
- 3 frozen medium + very wipe bananas, peeled and sliced
- 2 tablespoons unsweetened cocoa powder
- 1/4 cup plain Greek yogurt
- 1 teaspoon vanilla extract
- In a small bowl mix together milk and chia seeds.
- Let sit for 10 to 15 minutes
- Add the pistachios and dates to the bowl of a food processor. Blend until mixture becomes finely chopped.
- Let the mixture blend for 5 minutes.
- To the blender add the chia seeds, milk mixture, frozen bananas, cocoa powder, Greek yogurt and vanilla extract.
- Blend until thick, creamy and smooth for about 3 to 4 minutes.
Source: Half Baked Harvest
Raspberry Coconut Chia Pudding Pops
- 1/2 cup lite coconut milk
- 1/2 cup unsweetened almond milk
- 3/4 cup raspberries
- 2 tablespoons chia seeds
- 1 tablespoon sweetened shredded coconut
- 8 drops Nu-Naturals liquid stevia
- Combine all ingredients in a large container. Mix well and close container; refrigerate for 4 hours so the chia seeds expand.
- Pour into 4 popsicle molds and freeze overnight
Source: Skinny Taste
Coconut Chia Protein Pancakes Recipe
- 1/4 cup pancake flour
- 2 tablespoons coconut flour
- 3 tablespoons vanilla protein powder
- 1/2 teaspoon baking powder
- Pinch sea salt
- 1 tablespoon chia seeds
- 1 tablespoon coconut flakes
- 1 egg
- 4 tablespoons almond milk
- Combine all the dry ingredients in a bowl. Then add wet ingredients and stir together.
- Heat a pan and coat with coconut oil.
- Pour 2 tablespoons of batter to form each pancake.
- Cook a few minutes. Once it starts to bubble on top, flip and cook an additional minute or two.
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.