Chia seeds are beneficial as they are gluten-free. You can consume it by those who are gluten-intolerant, which increases their scope of reaching out to people in the market. They do not contain cholesterol. This factor is helpful as people who have high cholesterol can consume them as well, they are quick to fix the diet if a strict diet cannot be maintained and have proved to be valuable, not only do they help in weight reduction, but also increased energy and better complexion.
The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel. Just 100 grams of chia seeds can load you up with some of the most essential nutrients including iron, calcium, thiamin, manganese, magnesium, zinc, phosphorous, B vitamins, folate, and riboflavin. The abundance of nutrients and minerals in Chia Seeds helps in weight loss, improving bone health, enhances digestive health, and many other benefits.
Some of their benefits include:
- Heart Health: Chia seeds’ ability to reverse inflammation, regulate cholesterol, and lower blood pressure makes it extremely beneficial to consume for heart health. It also reverses oxidative stress so one is less likely to develop atherosclerosis when they’re regularly eating chia seeds.
- Helps Treat Diabetes: Because chia seeds are rich in ALA (alpha-linolenic acid) and fiber they can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance – which are two factors in the development of diabetes.
- Boost Energy & Metabolism: Some recent studies concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but WITHOUT the sugar.
- Stronger Bones: One ounce of chia seeds has 18% of the recommended daily amount of calcium which we all know is very important for maintaining good bone health, strength, and mass. Chia also contains boron which helps metabolize calcium, magnesium, manganese, and phosphorus for the healthy growth of bones and muscles.
- Fights Breast and Cervical Cancer: Chia seeds are rich in alpha lineic acid (or ALA) which is an Omega-3 fatty acid. It was recently found ALA limited the growth of cancer cells in both breast and cervical cancers in addition to causing the death of cancer cells without harming the healthy cells.
- Improves Dental Health: Nutrients such as zinc, phosphorus, calcium, and vitamin A are great for your teeth. The presence of calcium in chia seeds helps strengthen your teeth, making them great for dental health. At the same time, zinc keeps tartar at bay, by preventing plaque from building up. Also, due to its antibacterial effects, the germs responsible for bad breath cannot sustain themselves. Phosphorus and vitamin A keep your mouth healthy and add to the strength of your teeth.
Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice to make Chia Fresca.
Make a Pudding: As chia seeds can absorb large quantities of liquid, you can soak them in milk or water overnight. The next day, they will transform this mixture into a pudding-like texture. You can convert this into a delicious pudding by adding cacao/cocoa powder, maple syrup, almond milk/regular milk, and vanilla extract. Blend all these items together until the texture becomes creamy and smooth. Store this pudding in the refrigerator for at least three to five hours, before consumption.
Make a Smoothie: You can also choose to drink. Simply put together 2 cups of bananas, 1.5 cups of water, and 2 tablespoons of chia seeds, and blend them. You can then add a peeled orange, a cup of frozen blueberries, and one cup of strawberries, before blending again.
It’s a worthwhile endeavor to add chia seeds into your diet, and luckily, there are many simple ways to consume them! The seeds have a bland flavor, so you can add them to virtually any dish. We hope you've included Chia Seeds in your diet.