Health Benefits and Uses of Chia Seeds
Chia is a superfood that has caused a real revolution in modern diets! This substantial source of dietary fiber helps you lose weight, reduces bloating, and lowers cholesterol levels. It is even considered to be an ally in cancer prevention.
Due to its high level of fiber, it helps to fight the extra pounds, as its consumption prolongs the feeling of satiety. When hydrated, chia can increase its size by up to 10 times, forming a kind of highly viscous slime that reduces appetite and improves metabolism.
Other Benefits of Chia
Prevents Cardiovascular Disease
Regular consumption of chia can prevent diseases such as heart attack, stroke, and hypertension due to its large amounts of omega 3. This fatty acid reduces the formation of blood clots and arrhythmias. Besides, omega-3 helps regulate blood vessel pressure as it increases blood flow, thus preventing the rise in blood pressure.
Great news for those lactose intolerants: chia is an alternative for milk in terms of calcium source. The calcium helps in the formation of bone mass, preventing osteoporosis. A serving of chia seed (25 grams) has about 21% of our daily calcium requirements.
Other sources of calcium that can complement your daily intake are tofu and sesame.
Chia contains significant amounts of omega 3, which has been linked to decreased inflammation. Its consumption can improve the aspect and prevent cellulite, an inflammatory process in the body.
More Iron Than Spinach
Anyone who suffers from iron deficiency anemia can benefit from this good source that is chia. One portion of the seed has 67.8% of our daily iron requirements.
Protects The Brain
Chia can favor cognitive connections in the brain. Many studies relate the linoleic and alpha-linolenic acids present in the seed with the formation of cell membranes and the transmission of nerve impulses.
Beautiful Skin and Hair
In its nutritional composition, chia also contains vitamin A, a nutrient that acts as an antioxidant against free radicals and also helps in reducing acne and preventing skin dryness. The seed also contains vitamin B2, beneficial for the health of skin, nails, and hair.
How to Use Chia Seeds
Chia has a neutral flavor, so it works well in both salty and sweet preparations. Here are some ideas to include the seed in your daily diet.
- Fresh: sprinkle in yogurt or fruit salads from a crunchy sensation.
- Pudding: a good option for breakfast or dessert. We shared a basic recipe here.
- Bread and cakes: add in bread and pie doughs. It can even be a substitute for wheat flour.
- Beverages: to increase fiber content and decrease glycemic levels, add a tbs. of chia to your juices and smoothies.
- Salads: try sprinkling the seed on different salads to enjoy the nutrients of chia.
- Eggs: the seed can also be part of your omelet recipes.