Have you discovered the beauty of chia seeds yet? They are jam packed with nutritional value. We are finally beginning to rediscover what ancient Aztecs and Mayans have known for centuries – chia seeds are a healthy, nutritious food. Native to Mexico, chia seeds (salvia hispanica) are said to sustain the body through strenuous exercise and physical stress.
While chia seeds have an impressive nutritional profile (1 ounce has 9 grams of fat, 11 grams of fiber, 4 grams of protein, 18% of the US RDA of calcium, and Omega-3 fats), there are many benefits that can’t be understood by simply studying the nutrients.
For example, like flax seeds, they form a thick, gelatinous substance in water. This implies that they would be helpful for blood sugar imbalances. In the stomach, this sort of thickening action can slow the conversion of carbohydrates into sugar.
There are other benefits as well, as indicated in a recent study. Participants’ blood clotting factor was reduced, as was inflammation. Body levels of Omega-3 fatty acids were greatly increased, and blood pressure was reduced.
Did you know that chia seeds can do all of the following things for you?
They can promote anti-aging, balance insulin levels, aid in digestion, assist with weight loss, strengthen bones and teeth, protect the heart and build healthy muscle, improve brain function and help relieve depression, provide you with B-vitamins and lower lipid levels, improve blood and nerve function, and help you re-build DNA.
They Can Help Correct Dehydration
Chia seeds have the capacity of holding almost 30 times their weight in water and can, therefore, provide the body with consistent hydration. They are ideal for those who live in hot and humid climates and require more hydration.
Help to Relieve Joint Aches
Rich in omega 3 fatty acids, chia seeds help in creating a lubricating barrier between joints. This helps in reducing inflammation and facilitates movement. These oils also help with controlling hyperactivity and hypertension.
Good For Weight Loss
Since these seeds absorb far more water than their capacity, they can be consumed to feel fuller for longer. Just a handful will do the job and you do not have to worry about feeling snack-ish in between meals.
They Can Help With Muscle Recovery
The amino acids found in Chia seeds can help in accelerating recovery time. It can decrease the time taken by your muscles to recover from soreness. They are therefore best eaten as soon as you step out of the gym, or finish your exercise routine. A cup of chia seeds can leave you with 10 grams of fiber.
If you wish to read more in depth information on the vast array of health benefits that these wonderful little seeds hold for you, you can find some great advice in this article from the Cooking Detective. There are some great recipe ideas here too!
So how can you enjoy these healthful seeds? They are said to have very subtle flavor, making them palatable mixed with or sprinkled on other foods. Here are some ideas for you:
- Make a traditional Mexican beverage by mixing chia seeds with water, then adding lemon juice and sugar.
- Sprinkle chia seeds – ground or whole – onto hot or cold cereal, yogurt, salads, or soup.
- Ground or whole chia seeds can be mixed into baked goods.
- Chia seeds can be sprouted very easily, and the sprouts can be eaten on sandwiches or soups. Sprouts can also be mixed into salads or blended into a green smoothie.
- Sprinkle some seeds on peanut butter that you spread on crackers, a sandwich, celery sticks, and so forth.
- Mix chia seeds into homemade or commercial granola.
- Add a tablespoon or two to a smoothie.
- Mix ground or whole seeds in to baby food for a brain-building food that is not prone to incite allergies.
I found this fantastic recipe for Quick Chia-Nut Granola, and the kids love it! Why not give it a go?
Quick Chia-Nut Granola from lifeandhealth on Vimeo.
Raquel @ Organized Island says
I have been hearing so much about these seeds! Thanks for the ideas. I especially like the idea of putting them in a smoothie!
Dawn Lopez says
Love this post, I actually started eating chia seeds about a month ago. I’ve been adding them to smoothies, but was looking for more ways to try them. Thanks!