There is no single food that can accomplish everything, yet it goes without saying that certain foods are healthier than others. A green salad is better for you than a burger; a bowl of fruit is better for you than a plate of fries; and a yoghurt pudding is better for you than a chocolate dessert. However, even among healthy foods, some stick out. One of these is chia seeds.
Is chia seed really a superfood or just a superhype? Chia seeds may appear to be a recent craze, yet their use dates back hundreds of years, and the reason they are so popular today is because of their reputation. Chia seeds, also called Salvia hispanica, are a powerhouse of nutrition originating in Mexico and are regarded as one of nature's superfoods. They are popular because they are abundant in nutrients. They're high in fibre, protein, healthy fats, and minerals.
Here are 10 benefits of consuming chia seeds:● Quercetin, an antioxidant that can lower your chance of developing a variety of health disorders, including heart disease, is present in chia seeds. The seeds are also abundant in fiber, which can aid in decreasing high blood pressure.
● Since they are high in fiber, they help to reduce insulin resistance and improve blood sugar levels. The presence of fiber also aids constipation.
● They support bone health and also help to reduce inflammation.
● Chia seeds' omega-3 fatty acids have been shown to enhance circulation while decreasing dryness and skin irritation.
● Omega fatty acids have several health advantages, including heart protection, blood sugar regulation, and mental health support.
● Chia seeds, with their strong combination of fibre and protein make a meal addition that will help you feel full.
● Zinc, phosphorus, calcium, and vitamin A are all beneficial to your teeth. Chia seeds include calcium, which helps to strengthen your teeth, making them excellent for dental health.
● They are packed with proteins, minerals, manganese, and magnesium and are rich in antioxidants and omega-3 fatty acids.
● Chia seeds, one of the few complete plant proteins, deliver a punch that can help your body recover faster after exercise. They include all nine necessary amino acids that your body cannot produce on its own, making them a complete protein.
● By lowering blood pressure, they can control and prevent heart disease. It also reduces liver fat, promotes joint and bone health, inhibits premature ageing of the skin, and enhances sleep quality.
Since we've discovered the health advantages of chia seeds, how should we consume them? Because chia seeds are so adaptable, there is no set amount or method for consuming them.
Here are a few common ways to incorporate them into your diet:
● If you're new to chia seeds, a popular and delicious recipe to start with is chia seed water. On an empty stomach, a glass of water with chia seeds and lemon juice (optional) produces fantastic benefits.
● You can also sprinkle it on vegetables, salads, yoghurt, cereals and even fruits.
● Mix it with milk or fruit juices.
● Another alternative is using it while baking; add it to cakes, bread, energy bars or muffins.
● Chia seed pudding is a current craze and a truly delicious recipe to try. Simply soak 1-2 spoonfuls of chia seeds in any milk of your choice, add a flavor like lemon, vanilla, honey, or maple syrup, and top it off with fresh fruits, nuts, or chocolate chips of your choice refrigerated and enjoy!
Chia seed water is an emerging trend, made popular through social media. However, they are probably the best thing out there. But they still have their share of side effects. Being a fiber-rich nutrient, these can include constipation, hard stools, and bloating, so it is important to consume plenty of water after eating chia seeds. It's also crucial to ensure you are not allergic to them, and finally, when used in moderation, they may be a fantastic supplement to a healthy and balanced diet.