Add Chia seeds to any of your beverage and Drink.
The chia seed is nutrient dense and is used energy boosting power to supplement the diet.Chia means "strength" in the Mayan language. Chia seeds Botanical name - Salvia Hispanica have become one of the most popular superfoods in the health community. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes.
Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency!
Aztec warriors ate chia seeds to give them high energy and endurance. They said just 1 spoonful of chia could sustain them for 24 hours. Chia seeds also known as "runners food" because runners and warriors would use them as fuel while running long distances or during battle.
Not only that, but recent research has found that the chia seed benefits are even greater than we realized. Chia seed benefits include promoting healthy skin, reducing signs of aging, supporting the heart by lowering bad cholestrol and digestive system, building stronger bones and muscles, weight loss and more. Now they have even been linked to healing diabetes.
About Chia Seed
Chia seeds are a quick and easy-to-use source of protein, healthy fats, dietary fiber, minerals, vitamins and antioxidants.
Chia seeds may promote weight loss and reduce your risk of chronic disease Try chia seeds as a pudding, a topping, a spread or even in place of breadcrumbs on meat and fish.
Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -- specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Two tablespoons of chia seeds contain 18 percent of the RDI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
Benefits of Chia Seeds
1 ounce (28 grams) serving of chia seeds contains (1, 2):
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Health benefits of consuming chia seeds
Chia and the power of fiber
Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years. The Food and Nutrition Board of the National Institute of Medicine suggest that men under the age of 50 years should consume 38 grams of fiber per day and women under the age of 50 years should consume 25 grams per day.
For adults over 50 years of age, the recommendation for men is 30 grams per day, and for women, it is 21 grams per day. Most people consume less than half of that recommendation.
The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains.
Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.
Aside from chia seeds' fiber content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss.
Cardiovascular Health & cholestrol
Increased fiber intake has been shown to lower blood pressure and cholesterol levels. Moreover Omega3 promote healthy fat and lowers cholestrol. Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.
Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
High-fiber diets are associated with a lower risk of developing diabetes. Eating high-fiber meals helps to keep blood sugar stable.
Digestion and detoxification
A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.
Chia Seed and Weight Loss
Chia Seeds Can Eliminate Food Cravings
Although the Chia seeds do not have very high fiber content, it absorbs a lot of water and increase in volume many times making us fuller between meals.
There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.
Two tablespoons of chia seeds have almost 10 grams of fiber. That's around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
For the study, 90 overweight or obese adults consumed either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the results showed no impact on body mass, body composition, or disease risk factors.
Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. Still, if you eat too many throughout the day, you may go over your daily calorie limit.
The herbal seeds have been used achieve weight loss in most of the world for many years. Research reveals that the seed supplies tons of energy that ensure that you are active most of the time but you are not kept awake during the night, making them a great weight loss product. They hold a lot of water making them great in ensuring that you are not dehydrated during exercise and in the case of exposure to high temperature for a longer time.
How to add Chia Seeds into your diet
We are herewith explaining how you can complement your daily diet with Chia Benefits. The purpose is not to write the complicated recipes. We want your daily food to have the benefits of this marvelous product.
Add a spoon of Chia seeds to your Banana Shake and drinks shake with your break fast or after your evening Gymming.
Add chia seeds to your Raita, it may be raita of boiled potato or cucumber or any fruit raita that you daily eat.
Eat Fresh fruit salad after dinner, especially when it's got the extra benefit of omega-3 rich chia seeds added to it. Honey and lime, along with chia seeds, make an impressive dressing that is a good source of vitamin C, essential fatty acids, and has the ability to boost immunity. At the same time, the different fruit and berry varieties that you choose to use add to your fruit salad pack antioxidants and fiber into to this dessert.
Chia seeds can be eaten raw, or cooked and added to yogurt, cereal, and smoothies.
Add chia seeds to your Aloo Prantha, you will love the taste. There is nothing to complicate, just add haflf a spoon of Chia seeds in your each prantha.
Add lime or lemon juice and sweetener to taste. Stir (or shake) well to combine and enjoy! Note: Chia seeds will sink and collect at the bottom of the glass quickly. Give it a good stir as needed.
Chia seed drink ingredients
1 cup of the juice of your choice
1 cup water
3 Table Spoon chia seeds
How to make your own chia seed drink recipe
Warm your water, put in a cup and add your 3 TB of chia seeds. Stir well till the chia seeds are evenly dispersed and start to swell. Cover and put cup in the refrigerator. Let sit overnight.
The next day, get your cup out of the fridge. Your chia seeds should be blown up in size and totally gelatinous. Your "water" should now be a thick gel.
Mix 1 cup of your chia seed gel with 1 cup of the juice of your choice and mix well. This recipe serves 2.
How to Use Chia Seeds
Chia seeds can be used in various recipes and added to favorite foods. Depending on the texture you want to accomplish, there are several ways to use them:
Most sources recommend soaking chia seeds for the most benefit. Since they are hydrophilic, they will attract water in the body if not soaked or added to liquid, so if you choose not to soak them, it is best to drink a lot of liquids after consuming them. Additionally, at least one person has gotten chia seeds lodged in his throat after attempting to consume them dry, so it is not recommended to consume them un-soaked (they are difficult to chew).
Another way to use them in recipes is to grind them up into a fine powder. This is especially helpful when you are using them as a thickener or want to get the benefits without changing the texture of a food. There is also some evidence that it may be easier for the body to absorb chia seeds when they are powdered before eating. See below for ways to incorporate ground chia seeds as an egg substitute or thickener.
If adding directly to foods or recipes that contain liquid, it isn't necessary to soak or grind chia seeds first. They can be added directly to smoothies, soups, drinks, or even meat dishes to thicken without needing to soak first.