Chia Seeds: Nutrition And Recipes

Chia seeds come from southern and central Mexico mint families. They are grey with black or white markings and hold 12 times their weight in water.

In addition, they are chock-full of a wide variety of nutrients, which help manage diabetes and a wide variety of other health problems and medical illnesses.

Chia seeds offer various benefits, most of which are true. However, these little seeds are potent in many ways. Therefore, try to include chia seeds in your diet in multiple ways, as we will detail in this blog.

Nutrition Of Chia Seeds

The following nutritional benefits can be obtained from consuming one tablespoon of chia seeds.

• Calories-  73 kcal
• Fat- 4.60g
• Protein- 2.50g
• Carbohydrates-  6.30g
• Fibre-  5.2g
• Potassium- 61mg

Health Benefits Of Chia Seeds 

1. High Omega-3 Fatty Acid Content

Chia seeds contain a high amount of the essential fatty acid known as alpha-linolenic acid (ALA), which is beneficial for the treatment of a variety of conditions, including high cholesterol and other heart-related disorders.

Chia seeds, an ancient grain, are quite popular. Alpha-linolenic acid comprises 65% of its oil, according to an April 2016 Food Science and Technology Journal analysis. This chemical gives chia seeds omega-3s. According to researchers, this fatty acid benefits asthma, diabetes, cardiovascular disease, and inflammatory bowel syndrome.

2. Weight Loss-Friendly

Chia seeds are becoming increasingly popular, especially among those seeking to reduce body fat. Chia seeds have a high fibre content, which causes them to keep you full for a more extended amount of time. This reduces your desire for sweet foods and causes you to consume fewer calories, which aids in the process of weight loss.

3. Cure Constipation

Chia seeds contain a high concentration of soluble fibre, which, when combined with water, transforms into a gel and swells. It prevents constipation and bloating while adding bulk to the stools and making the bowels easier.

4. Chia Seeds Are Loaded With Antioxidants

Chia seeds are loaded with antioxidants, which help combat the free radicals that are produced by the body. This helps to lower the risk of developing chronic diseases and maintain healthy, youthful skin.

A March 2016 study on the nutrients of chia seeds found antioxidants like chlorogenic acid, caffeic acid, myricetin, and quercetin. Plant polyphenol quercetin contains anti-carcinogenic, anti-inflammatory, and antiviral properties.

5. Improves Metabolism

Chia seeds are loaded with beneficial nutrients, including magnesium, zinc, iron, and vitamin B, which all speed up the metabolism and boost energy levels. Thus encouraging fat-burning and healthy weight loss.

6. Control Your Blood Lipids

Chia seed's omega-3 fatty acids lower LDL and raise HDL, lowering the risk of stroke and heart attack and controlling blood pressure. Chia seeds reduce plaque formation in the arteries by lowering triglycerides.

7. Reduces Diverticulosis

Diverticulosis creates an intestinal pouch that may or may not cause inflammation. Chia seeds reduce inflammation and smooth the intestinal lining with omega-3 fatty acids.

Chia seed's omega-3s and vegetarianism help reduce diverticular disease, according to NCBI research.

8. Produces Electrolytes

Mineral-rich chia seeds improve heart and muscle function. Chia seeds are also an excellent source of potassium, which helps lower blood pressure throughout the body.

Chia Seeds In Your Diet

Add chia seeds to your diet with these methods. See!

• Fruits and chia seeds in yoghurt. This will improve gut health by adding fibre and nutrients.
• Detox water boosts immunity and fullness.
• Use salads. Chia seeds can be added to any salad with one spoon. Chia seeds absorb water from the gut and swell, so drink plenty of water throughout the day and after the salad.
• To stay full longer, soak cereals like oats for 15 minutes before breakfast.
• Mix while creating smoothies, but let it swell before adding it to give it a gel-like texture.

Chia Seed Recipes

1. Fruit Chia Pudding

Omega-3 and fibre make it a satisfying treat.

Ingredients

• Milk (low fat)- 1 cup 
• Chia seeds- 1 ½  tbsp 
• Vanilla extract- 2-3 drops 
• Salt for taste
• Honey- 1 ½ tsp
• Apple/strawberry- A few slices 

Preparation Method

1. Mix milk, chia seeds, vanilla essence, salt, and honey in a large bowl.
2. Chill for 2 hours to thicken.
3. Serve with sliced fruit.

2. Chia-Kokum Drink

Ingredients

• Chia seeds- 1 tsp
• Powdered sugar- 1 tbsp
• Semi-dried kokum- ⅓  cups

Preparation Method

1. Soak chia seeds and kokum in separate bowls for 30 minutes to swell.

2. Blend kokum with water after 30 minutes.

3. Make kokum water using 1 cup of water and kokum paste.

4. In another basin, drain the chia seed water, add powdered sugar, and mix until the sugar dissolves.

5. Combine kokam water and chia seeds.

6. Serve at room temperature or chilled.

The Bottom Line 

Chia seeds provide several health benefits, from managing blood sugar peaks to lowering stroke and heart attack risk. It boosts the nutritious content of many foods because of its omega-3 fatty acids and fibre.