Benefits of Chia Seeds: Nutrition | Recipes | Weight Loss
Let’s help you find a nutritional snack rather than an unhealthy food you have been hogging on. We have added chia seeds to our diet. Have you?
Nutritional Value of Chia Seeds
Talking about health, chia seeds are one of the healthiest foods on the face of the earth. Also categorised as a superfood or functional food, chia seeds have several health benefits that will allure you to the other side of life - the healthy side. These little seeds are rich in polyunsaturated fat (Omega-3 Fatty Acids), fibre, protein, calcium, phosphorus, magnesium, manganese, zinc, and some more vitamins. If chia seeds nutrition is of such high value, then why are we not adding them to our daily diet?
Chia Seeds Benefits
Talking about the benefits, we have known the nutritional value of these little seeds. Other than that, chia seeds reduce your appetite, hence chia seeds help in weight loss. With such massive nutrients, it adds a small number of calories to your body.
What are the health benefits of eating chia seeds?
- Chia seeds are loaded with antioxidants that help in reducing the pace of ageing. It makes your hair and skin look healthy. According to some, these seeds are a fountain of youth. It also helps in reducing the risk of cancer cells striking your body.
- With a high amount of fibre, your stomach will be full at all times, and it will help in keeping the health of your belly in check. It even keeps up the tolerance of glucose and insulin, which makes it beneficial for diabetic patients as well. Hence, it answers your question – how are chia seeds helpful for a diabetic person?
- With the intake of chia seeds, you increase the intake of omega-3 fatty acids. Unfortunately, there are only a few sources of omega 3 fatty acids, and chia seeds are one of them. It helps in improving sleep, reduces depression, and there is lesser risk of heart diseases.
- We keep finding little munch-ons to fill our stomachs without looking for nutritional value. Chia seeds can be a great evening snack and provide the needed protein for our body.
- Chia seeds have more calcium than dairy products. It can be difficult to digest, but it’s true. Hence, if you have gone vegan, it can be your game-changer, and if you still consume dairy, you can mix it up with yoghurt to have the best of both worlds.
How to Prepare Chia Seeds?
It is a common question that most people have once they have discovered this gem and its benefits: How to eat chia seeds or how to drink chia seeds? There are numerous chia seeds recipes that you can follow to increase the intake of the little seeds. The most basic way is to put chia seeds in water and keep it overnight to consume them the next day.
Chia, just like flax, is extremely ‘hydrophilic,' meaning the seeds absorb water and form a viscous liquid gel. They can carry 9-12 times their body weight in water and absorb it quickly, in less than 10 minutes.
If we talk about the fancy intake, you can store the water filled with chia seeds in the refrigerator and add the same in your smoothies and soups to add nutritional value.
You can even make a pudding out of it by adding the seeds in milk or juice and let it sit for 15 minutes in the refrigerator to have it later. You can add toppings of your choice to give your touch.
In your baking sessions, your egg can be replaced by chia seeds. Instead of one egg, use a tablespoon of whole chia seeds or two tablespoons of ground chia seeds with three tablespoons of water, and you’re good to go!
Storing Chia Seeds
Any type of seed should indeed be stored in an airtight container in the refrigerator at a consistent temperature. Seeds can be stored in a closed container in the kitchen away from heat factors (cold, dark, and dry), but they last longer if kept in the refrigerator or freezer. Transparent containers or bags should be avoided since light accelerates the deterioration process. Whenever purchasing, choose vacuum-sealed packaging since less exposure to oxygen is always preferable due to the unsaturated oils' susceptibility to oxidation.
Some people believe that chia seeds have a slight nutty flavour, while others claim that there is no distinguishable flavour, however if there is a bitter taste, your chia seeds have gone rancid and should be discarded.
Side Effects of Chia Seeds
Many people ask, “Are there any side effects of consuming chia seeds?”.
To answer your question, excess of anything is bad. This rule applies to chia seeds as well. There are no major side effects of the seeds, but an excess of these seeds can cause abdominal pain, constipation, diarrhoea, and other stomach-related problems. Consume them in the right amount as it can even choke your throat.
With such great nutritional value, start adding chia seeds to your diet and start noticing the healthy behavior of your body.