Top 5 Benefits Of Chia Seeds How To Use Them

From improving gut health to lowering cholesterol, the potential benefits of chia seeds are endless.

It cannot be denied that chia seeds are one of the most popular and recognized healthy foods on the market. But what makes this “superfood” so great?

Chia seeds are loaded with a variety of nutrients that have significant benefits for your brain and body. In fact, the potential benefits of chia seeds include better heart health, brain function, and metabolism.

 

What are chia seeds?

Native to Central America, chia seeds were considered the main component of the ancient Aztec diet. These tiny seeds come from the desert plant Salvia Hispanic and have received a lot of attention since then because of the many health benefits.

Health Benefits

As research continues to discover the various health benefits of chia seeds, there are many reasons why you may want to add this ingredient to your daily diet.

1. Loaded with Antioxidants

One of the most important health benefits of chia seeds is their high antioxidant content. Antioxidants are substances that protect our cells from the free radicals that are produced when certain foods (such as saturated fatty acids and trans fats) are digested. Eating foods rich in antioxidants not only helps reduce your risk of heart disease and some cancers, but it can also help lower blood pressure and cholesterol, improve cognitive functions, and increase memory loss slow it down. age-related.

2. High in fiber

Chia seeds are also a great source of fiber and provide around 11 grams per serving. This high fiber content means that chia seeds can absorb 10 to 12 times their weight in water, expand and transform into a gel. This mechanism allows chia seeds to slow down the emptying process in our stomach, so we can feel full longer and regulate bowel movements. The soluble fiber in chia seeds is also a great source of prebiotics, which basically serve as food for the healthy bacteria in our gut called probiotics. This helps probiotics to produce enough nutrients for our gut and maintain optimal digestive function.

3. Great source of protein

Despite their small size, chia seeds are a high-quality plant-based protein that delivers 9 grams per serving with an excellent balance of essential amino acids. The right amount of protein helps your body build and repair tissues, hormones, and enzymes. Because of their high protein content, chia seeds are also a great addition to your pre or post-workout meal as they can help maximize and promote muscle regeneration.

4. Reduced cholesterol levels

Studies have also shown that chia seeds can support heart health and lower cholesterol. This is mainly due to its high content of “healthy fats”, including monounsaturated, polyunsaturated and omega-3 fatty acids. These fats play a key role in the absorption of fat-soluble vitamins by our body and reduce certain risk factors for heart diseases such as triglycerides, inflammation, and insulin resistance.

5. Improved bone health

Chia seeds also contain various nutrients such as calcium, phosphorus, and magnesium, which support optimal bone health. A single serving of chia seeds provides 18% of the recommended daily allowance for calcium, and gram by gram is higher than most dairy products! Consuming adequate calcium intake not only helps keep our bones strong and healthy but also promotes normal blood clotting and muscle contractions.

Now that we know all the health benefits of chia seeds, let’s see how we can integrate them into our diet, starting with our Basic Chia Seed Pudding Recipe

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Makes: 1-2 servings

Ingredients:

  • 1 cup milk of choice
  • ¼ cup Goodies Chia Seeds
  • 1-2 tsp pure maple syrup
  • ¼ tsp pure vanilla extract

Optional Add-Ins:

  • 1 tsp Goodies Cacao Powder
  • ¼ tsp cinnamon
  • 1 tbsp. nut butter

Suggested Toppings:

  • Raspberry-chia jam
  • Fresh fruit
  • Goodies Natural Peanut Butter
  • Goodies Chia and Flax Sprinkle
  • Goodies Cacao Nibs
  • Crushed nuts

Method

1. Pour all ingredients into a jar and whisk to combine.

2. Cover and refrigerate overnight (or at least 5 hours). This will allow the chia seeds to absorb the milk and become thick and creamy.

3. Enjoy as-is, or serve with any of the suggested toppings!

 

Note:

• Store in the refrigerator for up to 5 days

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