5 Top Benefits and Easy Recipes of Chia Seeds
What Is Chia Seed?
Chia seeds are small and either black or white.
They are from the Salvia hispanica plant, which is native to Mexico and Guatemala. Like flax seeds, they are a nutrient-dense food that is rich in fiber, protein, omega-3 fatty acid and a number of vitamins and minerals. Chia seeds have been grown for thousands of years and were a staple diet for the Aztecs and Mayans.
Chia seeds can be consumed raw or cooked and have a mild, nutty flavor. They are frequently added to smoothies, baked goods, yoghurt, and muesli. Its a common component in puddings and other desserts because they absorb liquid when soaked and take on a gel-like structure.
Chia seeds are also popular among athletes and health enthusiasts as they can help boost energy levels, improve athletic performance, and promote overall health and wellbeing.
Health Benefits of Chia Seeds
1. High in nutrients:
Chia seeds are loaded with calcium, phosphorus, magnesium, fiber, protein, omega-3 fatty acids, and other minerals.
2. Improve heart health:
Chia seeds can assist in lowering LDL (bad) cholesterol levels, blood pressure, inflammation, and other risk factors for heart disease.
3.Help with digestion:
It has high fiber content which can aid in promoting regularity and sound digestion
4.Help with Weight Loss:
Chia seeds, which are low in calories but abundant in fiber and protein, can aid in appetite suppression and weight loss.
5.Improve Exercise Performance:
Chia seeds' protein, carbs, and omega-3 fatty acids may aid in increasing workout endurance and performance.
Nutritional Value of Chia Seeds
The Nutritional Value present in it are :-
Recipes of Chia Seeds
It is a superfood that may be prepared in many different ways. To help you get started, consider these basic recipe suggestions:
#1.Pudding:
In a dish or container,
· Combine 1 cup of milk (almond, coconut, or regular),
· Add 1/4 cup of chia seeds,
· Add your preferred sweetener (honey, maple syrup, etc.).
· Place in the fridge overnight or for at least four hours.
Chia seeds will soak up the liquid, resulting in a thick, pudding-like consistency.
#2.Smoothie:
· Mix one cup of your preferred fruit (frozen berries work great)
· Add half a cup of milk,
· Add One tablespoon of Chia seeds
· Add few cubes of ice in a blender until smooth
Enjoy it as a nutritious breakfast or snack that is refreshing.
#3.Crackers:
To make the dough,
- Combine 1 cup of whole wheat flour,
- 1/2 cup of Chia seeds,
- 1/4 cup of extra virgin olive oil, and
- Add 1/2 cup of water.
On a floured board, roll out the dough and cut it into crackers. Bake for 10–15 minutes, or until crisp, at 350°F.
#4. Salad Dressing:
· Add 1 tablespoon of chia seeds,
· Add 1/4 cup of olive oil,
· Mix 1 tablespoon each of apple cider vinegar, honey, and mustard in a small bowl.
· To taste, add salt and pepper to the food.
To make a delicious and healthful salad dressing, drizzle over your preferred green vegetables.
Conclusion:
Chia seeds are very healthy and have a number of advantages. They are an excellent source of fiber, protein, good fats, as well as a number of vitamins and minerals. It have been linked to a wide range of health advantages, including better digestion, reduced inflammation, weight loss, and a lower risk of chronic illnesses like heart disease and type 2 diabetes.
They are a convenient and adaptable dietary option because they are also gluten-free and simple to include in a range of dishes. It should be included in a well-balanced diet and should be eaten in moderation, just like any other food.