Continuing in our superfoods category, we talk about Chia Seeds in this post. Although recently turned very popular, they are native to Central America and have been known/consumed for their health benefits for thousands of years.
As little as 2 spoons of Chia will provide one with utmost nutrition in terms of fiber, proteins, Omega-3 fatty acids, Calcium, Magnesium, Iron, Potassium, and rich dose of Anti-oxidants.
Health Benefits of Chia Seeds
- Omega 3 and Omega 6 fatty acids in Chia help to cut the body fats, promote the health of brain and heart, and provide one with
- The seeds can retain nearly 27 times water of their size, hence providing a feeling of satiety. This helps to hydrate the body well and reduces hunger
- High fiber (soluble and insoluble) content keeps the digestive system on track and hence help keep gastrointestinal disorders at the bay.
- They help maintain the blood sugar level as they significantly slow down the decomposition of complex carbohydrates into simple sugars. This helps to regulate blood sugar spike.
- Omega 3 fatty acids also provide anti-inflammatory properties and that to maintain the blood pressure levels in the body.
That being said, Chia seeds should be consumed in moderation on a daily basis to gain maximum benefit out of their properties and nutrient richness.
Consumption and Recipe suggestions
- They form a gluey and running paste when mixed with water/liquid of your choice. When this mix is added with the choice of fruits/foods, it can serve to form smoothies, pudding, or can even be cooked further to lead to different super recipes.
- They can also be consumed raw (sprinkled as a powder or as full seeds) in routine food. This would add a slightly nutty flavor to the food and load one with the goodness of Chia.
- Chia seeds form an excellent substitute for eggs and/or butter if you would like to go for vegan or egg-free baking/cooking. For example, a few spoon fulls of chia seeds can be added to the pancake mix to replace eggs.