The Healthy Chia Seeds And Their Benefits


Chia seed is a super seed that has become popular with people lately. Its botanical name is Salvia Hispanica and it is a flowering plant of the mint family. The plant is a native of Mexico and Guatemala. It was and is still used as a food crop in its native lands. The small oval seeds are used to make nutritious drinks and as food source. They can be eaten whole, sprouted, ground or soaked to form a gel. Today, the plant is grown commercially for its seed, which is rich in alpha-linoleic acid, an omega-3 fatty acid. It also provides fiber, antioxidants, and small amounts of calcium, iron, vitamins and minerals. Chia seeds were a staple diet of the Mayans and Aztecs, as they believed it to have supernatural powers, and today people use them for reducing blood sugar levels, for its cardiovascular benefits and its power to squelch hunger pangs.

Scientific studies have proved that chia seeds can reduce inflammation, improve blood pressure and drop blood sugar levels. Chia seeds have 5 grams of fiber per tablespoon and adding two tablespoons of the seeds to the morning cereal or smoothie will double the fiber intake of average people. Even though they are high in fiber, they are also high in calories.

How to Eat Chia

Chia seeds can be used in cereals, energy bars and even pastas
They can be used as a nutty topping for yoghurts, salads or any food
Ground chia seeds are used in smoothies, puddings, soups and baked goods
Mix with water to form a thick gel.

How Much to Eat

One tablespoon (15g) of chia can be consumed per day. Drink plenty of water as chia seeds are high in fiber.

Benefits of Chia Seeds

  • Chia is gluten free
  • Omega 3: It contains more omega 3 acid, which makes it a super food for the heart and brain.
  • High Fiber Content: With its content of soluble and insoluble fibers it aids in digestion, and heals digestion problems. It helps food move smoothly through the digestive process, keeps the colon hydrated and ensures the easy movement of food.
  • Source of Protein: The protein in chia seed is a complete protein with all the eight essential amino acids.
  • Balanced Blood Sugar: It balances blood glucose levels by slowing down the body’s conversion of starches into sugars. It lowers the risk for type
  • 2 diabetes, and it also ensures steady and constant energy throughout the day.
  • It has 5 times more calcium than milk.
  • Its vitamin C content is seven times more than the vitamin C in oranges.
  • It contains 3 times more iron than spinach.
  • It contains twice the potassium content of banana.
  • High in Antioxidants: Antioxidants provide healthy skin, hair and nails by fighting the free radicals that cause pre-mature aging.
  • Bake with Less Fat: Chia gel can substitute half the butter and oil used in baking. It makes a good replacement for egg recipes. Combine chia seeds with water to form a gel and add this as a substitute for eggs and butter.
  • Helps in weight loss: When chia seeds interact with water, they form a gel-like substance that makes people feel full sooner. This makes them eat less food and thus aids in weight loss.

Chia seeds do not need any preparation, and they are 100% safe and chemical free. That is why they have come to occupy the stands of supermarkets and shelves at homes.


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