Top 5 Benefits of Chia Seeds & How to Use Them
From improved gut health to reduced cholesterol levels, the potential benefits of chia seed are endless.
There’s no denying that chia seeds are one of the most popular and well-recognised health-foods on the market. But what really makes this 'super-food' so super?
Chia seeds are loaded with a range of nutrients that have important benefits for both your brain and body. In fact, potential chia seed benefits include better heart health, increased brain function and improved metabolism.
What are chia seeds?
Originating from Central America, chia seeds were believed to be a staple ingredient in the ancient Aztec diet. These tiny seeds come from the desert plant Salvia hispanica and have since gained mass attention due to the numerous health benefits.
Health Benefits
With more and more research continuing to uncover the various health benefits of chia seeds, there are plenty of reasons you may want to add this ingredient into your daily diet.
1. Loaded with Antioxidants
One of the major health benefits of chia seeds comes from its high antioxidants content. Antioxidants are substances that protect our cells against free radicals, which are produced when we digest certain foods (such as saturated and trans fats). Consuming foods rich in antioxidants will not only help reduce your risk of heart disease and certain cancers, but can also help reduce blood pressure and cholesterol levels, improve cognitive function and delay age-related memory decline.
2. High in fibre
Chia seeds are also an excellent source of fibre, providing approximately 11 grams per serving. This high fibre content means that chia seeds can absorb up to 10-12 times their weight in water, expanding and becoming gel-like. This mechanism allows chia seeds to slow down the emptying process in our stomach, which leaves us feeling fuller for longer and regulate bowel movements. The soluble fibre in chia seeds is also a great source of prebiotics, which essentially acts as food for the healthy bacteria in our gut, known as probiotics. This helps the probiotics make enough nutrients for our intestines and maintain optimal digestive function.
3. Great source of protein
Despite their tiny size, chia seeds are nothing short of quality plant-based protein, providing 9 grams per serve, with a great balance of essential amino acids too. Consuming an adequate protein intake allows your body to build and repair tissues, hormones and enzymes. Due to their high protein content, chia seeds are also a great addition to your pre or post-workout meal, as they can help maximise and aid muscle recovery.
4. Reduced cholesterol levels
Studies have also shown that chia seeds can support heart health and reduce cholesterol levels. This is mainly due to their high content of ‘healthy fats’, including monounsaturated, polyunsaturated and omega-3 fatty acids. These fats play a key role in helping our bodies absorb fat-soluble vitamins, as well as reducing certain risk factors for heart disease such as triglycerides, inflammation and insulin resistance.
5. Improved bone health
Chia seeds are also packed with several nutrients that support optimal bone health, such as calcium, phosphorus and magnesium. Just one serve of chia seeds provides 18% of the recommended daily calcium intake, and gram-for-gram is higher than most dairy products! Consuming an adequate calcium intake not only helps keep our bones strong and healthy, but also promotes normal blood clothing and muscle contractions.
Now that we know all the health benefits of chia seeds, let’s see how we can integrate them into our diet, starting with our Basic Chia Seed Pudding Recipe
Makes: 1-2 servings
Ingredients:- 1 cup milk of choice
- ¼ cup Goodies Chia Seeds
- 1-2 tsp pure maple syrup
- ¼ tsp pure vanilla extract
Optional Add-Ins:
- 1 tsp Goodies Cacao Powder
- ¼ tsp cinnamon
- 1 tbsp. nut butter
Suggested Toppings:
- Raspberry-chia jam
- Fresh fruit
- Goodies Natural Peanut Butter
- Goodies Chia and Flax Sprinkle
- Goodies Cacao Nibs
- Crushed nuts
Method
1. Pour all ingredients into a jar and whisk to combine.
2. Cover and refrigerate overnight (or at least 5 hours). This will allow the chia seeds to absorb the milk and become thick and creamy.
3. Enjoy as is, or serve with any of the suggested toppings!
Note:
• Store in refrigerator for up to 5 days.
https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section9
https://www.medicalnewstoday.com/articles/291334.php
https://www.bbcgoodfood.com/howto/guide/health-benefits-chia-seeds
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