Our body needs numerous and diverse nutrients every day. To fulfill this, we consume various foods throughout the day including fruits, vegetables and grains. Among these grains, one picky and most demanding grain is Chia Seeds which can give you many health benefits. Chia seeds are considered to be nutritious and healthy as well as super foods. These seeds are tiny and egg-shaped but its advantages are huge. Chia seeds are highly demanding among those people who are on the way to live healthy life. Chia seeds are enriched with Calcium, iron, magnesium, and potassium. If it is consumed everyday in the right quantity, then chia seeds can have many health benefits. It can also help to lose weight in addition it can prove beneficial for those who are going through chronic constipation problem.
Benefits of Chia Seed
Nowadays, Chia seeds have been considered an important part of a healthy diet because it is very good and healthy base of omega-3 fatty acids, fiber, protein, antioxidants. For this reason, chia seeds are also called superfoods. Chia seeds are included in the diet of most people who are health conscious. The benefits of chia seeds are due to the nutritional element present in it. Chia seed is an excellent source of Omega-3 and 6 Fatty Acids, Dietary fiber, Protein, Copper, Zinc, Calcium, Manganese, Phosphorus and Sodium.
1. Aids Weight Loss
Chia seed contains a large amount of fiber. It is important to have fiber in our diet to lose weight. Fiber takes a long time to digest, due to which stomach stay full for a long time. Due to being satisfied, you do not feel to eat food frequently, which helps in losing weight. This way the stored fat in the body starts melting.
2. Good Source of Omega-3 Fatty Acids
Chia seeds are rich in omega-3 fatty acids that keep blood pressure normal. By keeping blood pressure normal, the risk of many diseases can be reduced, especially heart disease. Chia seed can prove to be very beneficial for those people who have heart related problems. Consuming the correct amount of omega fatty acids helps to control the fluctuation of blood pressure.
3. Packed with Minerals
Apart from omega-3 fatty acids, other nutritional elements found in chia seeds are iron, calcium and magnesium which help to maintain the balance of salt in our body. The increased level of salt in the blood boosts the salinity in the body which hampers the transfusion of body fluids. Minerals present in chia seed help in controlling the amount of salt and also helps in transportation of water to the bladder.
4. Rich with Anti-Inflammatory Properties
Chia seeds also have anti-inflammatory properties which protect the body against inflammation, as inflammation is the main cause of most of the disease. So, it is highly recommendable to have food such as chia seeds which is loaded with anti-inflammatory properties in the diet, because it prevents many diseases to occur in the body.
5. Heals Constipation
Upset stomach is the reason of many diseases. If stomach is healthy, the whole body remains fit. By adding handful of chia seeds in the diet, give relief from constipation. Chia seeds are rich in fiber which helps in keeping the stomach healthy. Digestive system works well by consuming the right amount of fiber, which reduces the chances of constipation.
6. Beneficial for Immune System
Chia seeds contain antioxidants which are beneficial for the immune system. By everyday consuming chia seed you can effectively avoid many external diseases. Chia seeds contain several important nutrients that help to develop and strengthen the immune system of our body.
7. Excellent for Bone Health
Chia seeds can also maintain calcium content of the body. Calcium deficiency can weaken bones. Chia seeds have high calcium content, which makes bones strong. In addition to calcium, phosphorus is also found in chia seeds which are also an important element for maintaining the strength of bones.
8. Boost Energy
Including chia seeds in breakfast will keep you energetic throughout the day. Chia seeds contain nutritious elements such as vitamin B, zinc, iron and magnesium which help in giving energy to the body.
9. Good for Skin
Being rich in antioxidants, it protects our skin from any type of skin infection. Essential elements found in chia seeds can repair the damaged cells and also keep the skin safe from free radicals. Fatty acids present in chia seeds can help to keep the skin hydrated and well moisturized. The skin also stay protected from the harmful UV rays.
10. Manage Oral Health
As mentioned earlier, minerals found in chia seed such as calcium and zinc are very beneficial for oral health. Calcium and zinc are needed for healthy teeth. Therefore, daily intake of chia seeds keeps the supply of calcium intact.
How to Consume Chia Seeds
Chia seeds are a good source of various minerals with omega-3 fatty acids. Chia seeds can be eaten in many ways such as smoothies, granola bars, adding to breakfast, like desserts and baked things, etc. You have come to know about the benefits of chia seeds. Now it is the time to know the ways to include chia seeds in the diet. Let me tell you that you can easily incorporate chia seed in your daily meals in numerous ways.
1. Chia Seeds Infused Water
This is the most common and easiest way to include chia seeds in your diet. To make chia seed in water, you need 1/4 cup of chia seeds and 4 cups of water. Let the chia seeds to soak in water for about 20-30 minutes and then consume the chia seed along with water. You can add a hint of lemon juice or orange juice to bring flavor to it.
2. Chia Seeds in Salad
Sprinkle a handful of chia seeds over your favorite salad. You do not need to work hard for this simply top your salad with chia seeds and enjoy a healthy salad.
3. Chia Seeds with Quinoa
If you do not like to eat chia seeds alone, you can also eat chia seeds with rice or quinoa.
4. Chia Seeds and Oatmeal
If you are fond of eating porridge then it is very easy for you to include chia seeds in the diet. After making the porridge, add a spoonful of chia seeds in it and make the porridge healthier.
5. Chia Seeds and Yogurt
Yogurt is included among healthy foods, but by adding a spoonful of chia seed will enhance the properties of yogurt.
6. Chia Seeds Tea
It is very easy to incorporate chia seeds into the diet through tea. Add 1 teaspoon of chia seed to your tea. Allow the chia seeds to remain in the tea for a while, then have your tea. This way you can make your morning tea healthy.
7. Chia Seeds and Ice-Cream
If you have a sweet tooth and you love ice creams, then sprinkle 1 teaspoon of chia seeds over your ice cream and satisfy your curb in a healthy and nutritious way.
8. Chia Seeds and Fruits
Club chia seeds with your regular fruit salads. Beside increasing the nutritional values of fruit salad, it will also give it a nutty crunch.
9. Chia Seeds with Soup
Chia seeds can also be used to sprinkle on soups. Sprinkling chia seeds on soup does not deteriorate the taste in fact it increases its nutritional properties.
10. Chia Seeds with Breakfast
As chia seeds are rich in fiber and protein. Therefore, you can start your morning with energy-filled breakfast by adding chia seeds to your breakfast.
11. Chia Seeds in Bread
Chia seeds can also be used in baked food items. If a handful of chia seeds are added to the bread flour before baking it, then a healthy element gets increased in the bread.
12. Chia Seeds Energy Bars
Nowadays, demand of healthy food is increasing, this is the reason chia seeds energy bars and granola bars are easily available in the stores. You can have energy bar full of chia seed and granola. This protein and fiber-rich bars a smart way of snacking and curbing the hunger.
Hope you like this article. If you know about more such benefits of chia seed and the ways to consume it then please write me in the comment box. Share your queries and suggestion with me and also subscribe for latest updates.