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Chia seeds became recognized as a modern-day superfood recently for its healthy benefits. These ancient seeds are tiny black coming from the plant Salvia hispanica, which is related to the mint.
In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world. Chia seeds are among the healthiest foods on the planet.
They’re loaded with nutrients that can have important benefits for your body and brain.
Chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten. Just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.
Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.
KEY POINTS TO KNOW:
Chia seeds are a good source of fiber, protein, omega-3 fatty acids, antioxidants, iron, zinc, vitamin B3, B1, B2 and calcium. A 28-gram, or 1-ounce, serving of chia seeds also contains 5.6 grams of protein.
Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating.
The seeds themselves taste rather bland, so you can add them to pretty much anything.
They also don't need to be ground like flax seeds, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.
They can also be mixed with water and turned into a gel.
Do chia seeds really help you lose weight?
Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss. Chia seeds contain nearly 5 grams of fiber per tablesoon. Two tablespoons of chia seeds have almost 10 grams of fiber. That's around 40 percent of the recommended daily intake.
OTHER BENEFITS:
Chia Seeds Are Loaded With Antioxidants.
Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease.
Chia seeds are high in several nutrients that are important for bone health.
Chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after a high-carb meal.
They May Reduce Chronic Inflammation.
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