Chia seeds can help improve energy, support heart health and improve digestion. The chia seeds recent rise in popularity can be attributed to its many health benefits. Welcome to “Awesome Chia Seeds and Health Benefits”…
Chia Seeds and Health Benefits
Getting straight into it, here are the main benefits of chia seeds.
Good source of omega-3 fatty acids
Chia is one of the highest plant sources in the world for omega-3. An essential ingredient for heart health, brain function and many other vital biological functions. Chia seeds have nearly 9 times the amount of omega-3 found in salmon.
High in fiber
About 5 grams out of 15 grams of a serving of chia seeds is fiber. Which is needed to keep your digestive system running smoothly. Chia seeds contain two types of fiber, soluble and insoluble.
Blood sugar levels
Chia seeds help balance sugar levels peaks and troughs naturally with its water absorbing properties.
The release of energy from chia seeds is low, giving a steadier boost, prolonging endurance.
High in vitamins and minerals
High in calcium, iron, magnesium, folic acid, selenium, zinc + many more.
Great way for vegetarians to get their protein. Chia seeds contain all the amino acids needed for cell regeneration.
Amazing amount of nutrients for something so natural.
Great for people with gluten intolerance.
The fiber and the high levels of omega-3 helps protect against heart disease, reduce cholesterol and blood pressure.
Chia Seeds Nutritional Facts
From the label of Chia seeds, there are many vitamins and minerals that are not on the list. Some more important nutrients not on the list are:
An antioxidant in the body, can help prevent the buildup of free radicals that cause the destruction of cells. Can help the thyroid and immune system. One daily serving of chia seeds gives you 11.8% of your recommended daily selenium intake.
There are eight “B” vitamins which all help the body turn food into energy.
B1 or thiamine is needed for healthy skin, liver, hair, and eyes. Also, needed for brain and nervous system function. There is around 8.4% of your recommended daily intake of 15g of chia seeds.
Folate is needed for repairing DNA. It is extremely important for rapid cell growth and division like pregnancy.
One serving of 15g of chia seeds contains 1.8% of your recommended daily intake.
Helps improve circulation. One serving of chia seeds (15g) contains 8.9% of your recommended daily intake.
Helps the body with the allocation of calcium in bones and teeth.
Chia Seeds and Health Benefits – Versatility
The main reasons on why chia seeds are so versatile are:
Easier for your body to absorb the nutrients and easy to prepare for meals.
Chia seeds can hold up to ten times their weight in water. They have the ability to make you feel full without eating as much. It is possible to place seeds in water to absorb, creating a gel which can be used to replace eggs or butter
Help the omega-3 not get oxidized while cooking. Keeping the omega-3 free of losing nutrients before consuming.
Easy Foods With Chia Seeds
- Hidden in sandwich
- Breakfast cereal
- Peanut butter toast
- Home Baked Bread
Chia Drink Recipes
Here is an easy way to make chia gel. It has many applications for cooking and baking.
- 1 Tablespoon of chia seeds (dry)
- 9 Tablespoons of filtered water
- A container with a lid that is resealable
Mix all the ingredients by either shaking or stirring with a fork. Leave sealed mixture to sit for 10 to 15 minutes.
That should be enough time for the gel to form. There are many uses for this gel including weight loss, reducing toxins and supporting digestion.
Avocado Chia Cold Soup
- 2 Hass Avocados (ripe)
- 2 tablespoons of fresh lemon juice
- 2 carrots
- 1/2 Cup of Greek Yogurt
- 1 cup of yogurt (preferably low-fat)
- 2 cups of vegetable stock
- 2 basil leaves (large) (slivered)
- 1/8 Teaspoon of cayenne pepper
- 2 tablespoons of chia gel
Start by getting the avocado flesh and place it in a large bowl or casserole dish. Breakdown the avocado with a fork, but leave it in small chunks for texture. Add the vegetable stock and stir in the two yogurts.
You want to make “noodles” with the carrots, around 3-6 centimeters (1-2 inches) with a vegetable peeler or grater.
Add the carrot, sliced basil leaves, lemon juice, cayenne pepper and chia gel and mix well.
Serve immediately or chill for later.
A favorite natural energy boosting drink in Mexico.
- 450mls of filtered water (16 oz)
- Sweetener (your choice) and to taste
- 6 tablespoons of fresh lime juice ( lemon can be used too)
- 1 tablespoon of chia seeds
Although sugar can be used, it’s best to try and find an alternative like stevia, monk fruit, xylitol etc. Traditionally made with honey, sugar cane juice or agave nectar. Make the sweetness to your taste.
Chia Sports Drink
- Around 1 Litre (1 quart) of filtered water
- 1/4 teaspoon of salt
- 1/4 cup fresh citrus juice (orange, lemon, lime)
- 2-3 teaspoons of honey or agave nectar
- 1 tablespoon of chia gel
Just put everything into a sports drink bottle and mix well. Mix and match the flavors or use the zest to bring out the tang if you desire. It;s really up to you.
Refreshing Watermelon Chia Slushie
- 2 cups of watermelon chunks
- 1 tablespoon of dry chia
- 1/2 cup of crushed ice
- Dash of fresh lime juice
- Sparkling water
Pulse-blend the watermelon chunks, making sure not to liquefy them completely and then add the chia seeds.
Wait about ten minutes, for the chia seeds to absorb the liquid.
Add the crushed ice, the lime and sparkling water to taste
Pulse once, then serve
Kale Blueberry Smoothie
- 3 cups of stemmed kale leaves
- 4 tablespoons of chia
- 1 cup of filtered water
- 1 cup of non-fat Greek yogurt
- 1/2 cup of blueberries
- 1 teaspoon of honey
Put all the ingredients into a blender and blend until smooth
There seems to be a bit of a shortage of chia seeds on Amazon at the moment, but here is an example product.
GERBS Raw Black Chia Seeds @Amazon
There is a lot to talk about when it comes to chia seeds and it’s a subject I’ll probably touch on again in the near future, adding more recipes etc. Thank you for reading.