For those who aren’t aware, chia seeds are one of the healthiest substances to add to your meal. So today we are going to explore all that we need to know about Chia seeds and their health benefits along with various tips as to how you can add them to your daily diet.
Health benefits of chia seeds:
Speaking of health benefits Chia seeds are an excellent source of fibres, proteins, Omega fats, calcium, manganese, magnesium and phosphorous. Don’t let their small size fool you! They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2. Thus, including these seeds as a daily diet component will help you gain maximum nutrients with minimal calorie intake. A definite win-win! Especially for people who are planning on a weight loss diet, they must speak to their dietician about the inclusion of Chia seeds in their food chart.
They also work well as detox supplements early in the morning. For people having digestion problems, the consumption of these seeds provides the right fibre and roughage that helps you with the bowel movements.
There are also the added skin and hair benefits of consuming chia seeds. People suffering from cardiovascular diseases and finding it difficult to control their cholesterol levels should definitely consider having chia seeds. The fibre that these seeds provide has shown a positive effect on the reduction of bad cholesterol in the body. The omega-3s present in chia seeds helps to fight heart diseases. Chia seeds have shown great potential to be the one-stop solution for various bodily ailments and the research undergoing to prove the same has been showing positive results. All you have to do now is to find fun ways to include the seeds to your diet.
Chia Seed Recipe:
Here’s a quick recipe of Vanilla-Cinnamon and Chia seed pudding to get you rolling:
Ingredients for making the pudding are:
- 6 tablespoons of chia seeds
- 2 cups unsweetened milk (almond, cashew or coconut)
- ½ teaspoon vanilla extract
- 1 tablespoon sweetener of choice (maple syrup, honey, etc.)
- Blueberries, strawberries or other fruit toppings of choice.
How to make the pudding:
In a bowl/mason jar mix the seeds, milk, vanilla and sweetener and mix it well. Let it sit for some time and then stir again to break any lumps. Let it cool for a couple of hours or let it stay overnight. The mixture should become thick if not then add more chia seeds and let it cool for another 30 minutes.
You can serve the pudding in bowls or mason jars topped with fruit cuttings.
Also, to begin with, you can start adding small quantities of chia seeds to your milkshakes and smoothies and then you can explore more recipes. Right from yogurt to oatmeal and baked goods like breads and muffins, there is a lot that you can explore.
Personally, I love to eat chia seeds that have been soaked overnight. They don’t have any taste as such but their consumption provides me with the right amount of energy to start the day with.
You can either buy these seeds from a local store or can purchase them online. If you plan on buying these seeds online then you must check for the FSSAI Food license of the vendor. FSSAI registration/license is an essential certificate to be held by dealers of food-related business. It is a 14 digit number. The license differs on the type of business the supplier is into. Checking for the FSSAI number is important here.
On this note, I would also like to mention some potential health risks of consumption of chia seeds:
Chia seeds should not be given to small children and with people suffering from oesophagal obstruction. These seeds can absorb up to 27 times the water and hence should not be swallowed dry. Also, even if the seeds are beneficial with ample nutrients you must focus on adding more supplements to your daily diet.
So, that’s all about chia seeds and their health benefits. How about you share some stories of your diet plans and your bodily goals to achieve? Connect with me in the comment section below!
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