Top 5 Health Benefits of Chia Seeds

Great things come in small packages and chia seeds are the best example of it. Chia seeds may look tiny but they have significant health benefits if added to your diet on a regular basis. Chia seeds and benefits have been recognized as one of the best for centuries across various cultures, especially in the Aztec and Maya diets. The nutrient-rich chia seeds are known to be rich in antioxidants promoting heart health, stronger bones, weight management, diabetes management, and more. Chia seeds are now recognized globally for their health and nutrition purposes popping up everywhere on the internet beauty blogs as well as every health and wellness feed.

Chia seeds are very versatile and can be consumed in multiple ways and forms. You can add them to your overnight soaked oats, simply mix them with water, or even add them as a garnish on your smoothie bowls. The number of ways in which you can consume these nutrient-rich seeds will truly amaze you. In order to understand their nutritional value and health benefits read the article below.

Nutritional Value of Chia Seeds

Chia seeds come from the plant Salvia hispanica which is a member of the mint plant family originating in Mexico and Guatemala. It was first cultivated by the Aztecs and Mayans and used for dietary and medicinal purposes. When it comes to nutrition composition chia seeds are 6% water, 46% carbs, 34% fat, and 19% protein. The nutritional value of 100 grams of chia seeds is:

An interesting fact about chia seeds is that they are free of gluten.

Health Benefits of Chia Seeds

Chia seeds contain a ton of fibre, omega-3 fatty acids, antioxidants, and plant-based protein. The nutritional value of chia seeds can help individuals keep their blood sugar levels in check, improve digestion, improve skin and hair, manage weight, and aid heart health.

Chia Seeds And Recipes

Chia seeds can be consumed in multiple ways. If you are looking forward to adding this superfood to your diet fret no more and continue reading:

Banana Berry Smoothie Bowl

If you are looking for a delicious antioxidant-rich breakfast or post-workout meal you can turn to a berry banana and chia seed mix smoothie bowl. All you need is:

• 1/2 cup berries
• 1 Ripe banana
• 1 cup yoghurt
• 1/2 tsp chia seeds soaked overnight
• 2 cup oats soaked overnight

In a bowl mix overnight soaked oats and chia seeds with yogurt. Top them with berries, bananas, and honey in order to add sweetness to your delicious post-workout meal. Serve chilled.

Chia Pudding

As chia seeds are easy to gelatinize you can use them to make a healthy delicious pudding. To make chia pudding you need:

• Chia seeds - 4 Tbsp
• 1 cup milk
• 2 Tbsp Jaggery
• 1/4 tsp vanilla essence

In a small bowl add jaggery at the base, add chia seeds and milk, vanilla essence, and refrigerate it for 1 hour or more. Serve the pudding chilled and garnish it with some crushed biscuits and jaggery.

Side Effects of Chia Seeds

As per scientific medical studies, there are no side effects of chia seeds. You can consume chia seeds on a daily basis in order to avail the benefits of chia seeds for your overall health and wellness. However, you must consume plenty of water after consuming chia seeds to avoid digestion issues especially if you have consumed pre-soaked chia seeds. Additionally, if you are a heart patient and take blood-thinning medications it is essential to consult your doctor before consuming chia seeds as it is rich in omega-3 fatty acids which are known to have blood-thinning effects.