In fact, sixty percent of the oil found in chia seeds are from omega-3 fatty acids; linoleic and alpha-linolenic fatty acids. Consuming foods with high omega-3 fatty acids has shown to benefit cardiovascular health, regulate blood pressure, prevent blood clots and decrease inflammation caused by free-radicals in the body. Individuals who consume a well-balanced diet should definitely add chia seeds to their grocery list to reap the health benefits of this amazing superfood.
Indulging in chia seeds can lower appetite, and protein, in general, has been proven to reduce thoughts about food by a whopping 60 percent, including reducing night time snacking. Out of all plant foods, chia seeds have one of the highest protein contents. Additionally, the high fiber content in chia seeds can also help aid in weight loss. Chia seeds contain a high level of soluble fiber, which absorbs large amounts of water in your stomach and increases fullness to slow the absorption of food.
In a recent study, chia seeds were proven to increase satiety and reduce food intake when consumed for breakfast.
The next time you make a bowl of oatmeal or a morning smoothie, sprinkle some chia seeds on top for an added protein boost.
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They also contain vitamin B3 and zinc, two nutrients that can prevent redness. The high concentration of omega-3 fatty acids in chia seeds is also great for keeping your hair shiny. The micronutrients they contain, like calcium, iron and vitamin B, can also have positive effects on your hair.
Overall, the research that has been done on chia seeds suggests that this superfood has more pros than cons. However, it is important to note that some studies suggest that there are risk factors to consuming too much , like increased blood pressure.
For the best results, soak them in water for about 30 minutes before you plan to eat. Luckily the most common ways to eat chia — recipes like chia pudding, for example — require you to soak the seeds well in advance.
Chia Salvia Hispanica is a sage plant originally from Mexico that is also cultivated in South American countries like Peru and Argentina. The indigineous people of Central America have been consuming the seeds for centuries , and they are often relied on in Mexican folk medicine because of their high nutritional density. Are chia seeds right for you? How can you use chia seeds to get into your best shape? The seeds also have a high antioxidant content, shown to fight the production of free radicals that lead to inflammation and disease.
There has been limited research with mixed results on whether including chia seeds as part of a healthy diet may help improve cardiovascular risk factors, such as lowering cholesterol, triglycerides and blood pressure.
Although chia has been spruiked as a tool for weight loss, these claims are minimally researched and yet to be proven. The claim that chia helps you to feel fuller for longer is likely more valid, due to the seeds' high fibre and protein content, which in theory, makes you less likely to overeat.
Given these impressive nutrition credentials, it's not surprising that chia is commonly spruiked as a superfood. Eating chia as part of a nutritionally balanced diet will certainly do you no harm and will likely give great benefits.
Chia can potentially help to improve joint, heart and brain health; help achieve weight management; and provide longer-lasting energy, among other benefits. From smoothies to detox drinks and even iced teas, add chia seeds to your beverage of choice for a little crunch and nutritional punch. For the range of touted health benefits per serve, they're fairly easy to incorporate into your daily menu.
Add just a few tablespoons to water, yoghurt or coconut milk and you've boosted your daily fibre and protein quotas. Puddings are simple to make and you can add a range of flavours, fruits and other ingredients to suit your tastes.
Make them as indulgent or wholesome as you like, adding anything from chocolate to yoghurt. Try adding 2 tablespoons of chia to half-a-cup ml of your chosen liquid, such as coconut milk, almond milk or cow's milk. As chia seeds have a very mild, nutty flavour, you may like to add honey or maple syrup, spices such as cinnamon, vanilla and nutmeg, and chopped seasonal fruit to pump up the excitement factor.
Sprinkle with slivered almonds or toasted coconut and pop in the fridge for up to three days. Chia puddings are great for breakfast, a snack, or healthy dessert: you can make a batch in individual glass jars and simply grab one from the fridge as you head off to work.
As chia seeds become quite gelatinous when added to a liquid, they're even suitable to use as an egg substitute in baking — an added plus for vegans.
A good ratio to begin with is 3 tablespoons of chia seeds to 2 cups ml of liquid. You could use 1 cup of your favourite juice combined with 1 cup of water, or even herbal tea. Play around to find the consistency you like best, from watery to almost gel-like, by adding more chia or liquid. Give your baked treats a boost of the good stuff by adding chia seeds to everything from banana bread to biscuits. Depending on your preference, you can either choose to leave the seeds whole or grind them to a powder.
Try adding a tablespoon of chia to your favourite cake batter, pancake mix, cookie dough, or make chia the star of your energy bars. The great thing about chia seeds is that they're easily incorporated into most diets, whether you're gluten-intolerant, vegetarian or vegan.
And whether you choose black or white seeds, there's no difference to nutritional benefit or flavour.
Chia seed oil can be consumed or used topically as a beauty product. The Chia Co make a cold-pressed oil that can be used to make a salad dressing or drizzled over roasted vegetables and soups.
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