At the beginning of the 3rd millennium, as life expectancy improves and media coverage of health issues increases, people are becoming aware of and interested in the potential benefits of nutritional support for disease control and prevention. They are trying everything possible to remain mentally and physically fit and in order to achieve this they are finding different ways. Be it a having healthy diet or exercise regularly.
In this article we are going to discuss about chia seeds which have gained quite a attention during these days. Chia seeds are attracting attention as an excellent source of omega 3 fatty acids.
It’s also an excellent source of fiber, 10 grams per ounce (about 2 tablespoons), and contains proteins and minerals such as iron, calcium, magnesium, and zinc.
Health benefits of chia seeds
1. The source of fiber – chia seeds is raw whole-grain foods that the body can consume as seeds (as opposed to flaxseed). An ounce contains 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates, 11 grams of fiber, as well as vitamins and minerals.
2. Weight Loss – Chia seeds are a great addition to your diet by improving digestive health, metabolism, high iron, omega 3, and good quality fats. Especially small white and black seeds are great for losing weight and reducing belly fat.
3. Strengthening the immune system – Chia seeds contain essential nutrients such as iron, calcium, thiamine, manganese, magnesium, zinc, phosphorus, various minerals and vitamins. According to health experts, daily intake of chia seeds boosts
4. Chia seeds contain antioxidants – including quercetin, an antioxidant that can reduce the risk of developing a variety of health conditions, including heart disease. Seeds are also high in fiber and help reduce high blood pressure and reduce the risk of heart disease. Chia seeds are rich in dietary fiber.
5. A better alternative to fish and eggs – 2 or 3 tablespoons of chia is the same as one large egg in terms of protein, and 1 tablespoon of chia is the same amount of omega 3 that can be obtained with 4 ounces of salmon. is included.
6. Can be a good source for beautification – Rich in nutrients such as Vitamin A, Vitamin C, Iron and Potassium, regular intake of chia seeds will make your skin shine from the inside to the outside I can.
7. Good for colon – Chia seeds are rich in fiber and are considered one of the most popular superfoods. The omega 3 fatty acids found in the eeds help reduce inflammation and wash away toxins that have accumulated in the colon.
8. Calcium-rich – 1 ounce or 2 tablespoons of chia seeds provides 179 mg of calcium. Chia also contains boron, which helps the body metabolize calcium, phosphorus and magnesium to promote bone and muscle health. Add chia seeds to the smoothie or mix with oatmeal or yogurt to make it a little more crunchy.
9. Blood Glucose Control – Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber and magnesium. All of these help reduce the risk of type 2 diabetes and diabetic complications.
10. Chia seeds that are good for the brain– contain many nutrients that have important benefits for both the brain and the body. In fact, the potential benefits of chia seeds include improving heart health and improving brain function.
How to use chia seeds in delicious ways?
1. Pudding – Pudding is creamy and has a slightly shabby texture (similar to tapioca pudding). As the chia seeds rise and absorb the mixed liquid, they become crispy and hard. The chia seeds themselves are unflavored and have the flavor of a mixture.
2. Salad – Using whole chia seeds in a salad gives it a slightly crispy feel and absorbs nutrients without affecting the taste. Add plenty of chia seeds to the
3. Soup – To thicken the soup and make it a hearty and comfortable meal.Scoop half of the soup, add ground chia seeds and stir. Return the mixture to the pan and continue cooking. Add chopped parsley and black pepper to the soup and add crispy bread.
4. Ice cream – 1 tablespoon of chia seeds is enough to make ice cream. Chia seeds have made consistency proper and healthy.
5. Smoothies – Raw chia seeds can be used for smoothies. In fact, you don’t have to grind them to extract the nutrients.
6. Porridge– The combined nutrients of poligechia and oats will give you lasting energy and get you on track to replenish the daily nutrients needed to keep your mind healthy
7. Run Muffins – Digestive chia seeds can be mixed with baked goods such as bread, muffins and breakfast bars. Using chia seeds is a great way to add nutrients to baked goods, especially when it comes to fiber and protein. You can also sprinkle it on baked goods such as bread and bagels.
8. Dip and sauce – Chia seeds have a slimy nature and thicken when added to water. Just mix 1 tablespoon and 1/3 cup of water. Chia seeds also help thicken sauces, puddings and soups and can be used in energy gel recipes.
9. Pasta – Instead of giving your body empty carbs from white pasta, use chia and add omega 3, fiber, protein and antioxidants while enjoying your favorite pasta!
10. Burger – Chia Seeds are rich in omega 3 fatty acids that are essential for a healthy brain. It also increases the protein available in beef and provides an excellent source of calcium, fiber and manganese
Can people of every age group can consume it?
For babies – chia seeds should only be delivered to the baby / child if they are soaked in a liquid (water, milk, etc.) and fully inflated. Chia seeds absorb large amounts of water. Giving your baby dry chia seeds can cause gastrointestinal obstruction by ingesting water after ingestion.
Adolescents – Adolescents can take chia seeds as part of a balanced diet. The US Food and Drug Administration (USFDA) classifies chia seeds as (GRAS) “generally recognized as safe.” Chia seeds should only be eaten after soaking in water, milk, or other semi-fluid foods such as yogurt.
Adults – Rich in fiber, provides healthy fats and is a source of antioxidants. Taking chia seeds is an easy way to improve dietary nutrition. Ideal for working people
Old age – Chia seeds for the elderly are versatile and can be easily incorporated into the diet of the elderly. Taking chia seeds with other nutritious foods can improve the quality of life of older loved ones, manage chronic illnesses, and even improve mood.