Chia Seeds Health Benefits, Recipe, Nutritional Facts & Weight Loss Claims

Chia seeds are one of the healthiest foods ever. They have a lot of benefits associated with them and their nutritional value is excellent. We have listed down some of the best things that you need to know about them and how beneficial they are for your health. Along with that we have also listed some recipe which will make it easy for you to put these seeds in your diet!

Nutritional facts about Chia Seeds

• Protein – 2 grams
• Fat – 5 grams: 1 gram saturated, 1 gram monosaturated, 0 gram Trans, and 7 grams polyunsaturated
• Carbs – 6 grams
• Fiber – 5 grams
• Phosphorus – 2 milligrams
• Calcium – 7 milligrams
• Vitamin C – 2 milligrams
• Potassium – 8 milligrams
• Vitamin A – 5 IU
• itamin E – 1 milligram

Top health benefits of Chia Seeds

1. Stimulate weight loss – What people do for getting the body shape they want is unexplainable. Chia seeds have an excellent content of fiber. This is the reason they induce weight loss. If you consume about 25 to 38 grams of Chia seeds in a day, you can find a huge difference in your weight loss.

2. Rich in omega 3 fatty acids – These seeds are a rich source of Omega 3 fatty acids and are great for your health overall.

3. Help to prevent diabetes and regulate blood sugar level – The seeds are also known to have benefits in preventing the problem of diabetes by improving your digestion. The coating of gelatin which is on the seeds is quite helpful in making sure that the sugar level of your body does not hype like crazy and sustains for a long time in a stable motion.

4. Great during workout regimes – Chia seeds can make you feel energetic as well as help you retain the energy you have. During workouts, this seems to work pretty well as now you can make up for all the energy that you lose during the workout with Chia seeds.

5. Boost metabolism and energy – Chia seeds are packed with a lot of important nutrients such as iron, zinc, potassium, B vitamins, and more these nutrients provide you the essential strength you need for your body and make your immunity better as well. This is why you feel full of energy and also your metabolism improves.

6. Rich in antioxidants – There are so many benefits which are associated to our body with antioxidants. These wonderful chai seeds have a lot of antioxidants which are extremely healthy for our body and overall health as well.

7. Enhance mood – They are believed to enhance your mood if consumed regularly. The omega 3 fatty acids present in Chia seeds help in improving your behavior and mood. They also help to battle depression.

8. Can improve skin health – These seeds have anti-inflammatory properties which reduce the inflammation on the skin as well. Also, these seeds have anti-aging properties which prevent premature aging of face and causing of wrinkles as well.

9. Good for bones and teeth – Being rich in calcium, they are also great for our dental health. Intake of Chia seeds is considered to be an effective way to maintain strong teeth and bones as well. They also contain phosphorus which protects teeth from damage.

10. Improve sleep – Serotonin and melatonin are the two types of hormones required for sleep. These hormones are produced by an amino acid present in the body called tryptophan. Chia seeds are rich in tryptophan which helps in treating numerous sleep disorders.

Tips to include chia seeds in your diet

Chia seeds do not have much of a taste of their own. So it is always a better option to introduce them to your diet by mixing them in your food. 20 grams or one and a half tablespoons of Chia seeds two times a day are great. These seeds hold a tremendous set of benefits and potential to improve your health, skin, and more. You can add these to the following:

1. Salads
2. Oatmeal
3. Soups
4. Bread butter
5. Smoothies
6. Muffins and cakes

Chia Seed Recipes

Here are some of the most delicious recipes for Chia seeds which you will love. They are easy to make and you can have them every day!

Blueberry and Chia Seed smoothie

What you need?

• One tablespoon of honey
• Two tablespoons of Chia seeds
• One cup of blueberries
• One teaspoon of vanilla extract
• Half cup of almond milk
•  Pinch of cinnamon
• One tablespoon of coconut butter or oil

How to make?

1. Add Chia seeds in almond milk and stir well.
2. Keep it for ten minutes and then transfer it in a blender. Add all other ingredients.
3. Blend till smooth. Add honey for taste.

White Chia Seed Coconut Pudding

What you need?

• Full fat canned coconut milk
• Two tablespoons of pure honey
• Half cup of Fage Greek Yogurt
• Two tablespoons of Chia seeds
• A pinch of salt
• One tablespoon of shredded coconut, unsweetened
• One teaspoon of coconut oil
• Two teaspoons of coconut butter
• Berries of your choice

How to make?

1. Whisk coconut milk, honey, coconut oil, coconut butter, and yogurt, salt, and Chia seeds in one bowl until combined.
2. Cover the bowl with a plastic wrap and let it chill in a fridge for almost two hours.
3. Give a stir a few times so that no lumps come in the way.
4. Serve chilled.