This ancient tiny black seed is cultivated in South America and was a staple in Mayan and Aztec diets. Recently, Chia seeds have gained notoriety as a superfood in health circles. Chia seeds can be consumed whole, milled, or sprouted. You can add this seed to any recipe as it is tasteless and will not alter the dish’s flavor profile. It is popular in smoothies, ice-cream, salads and in baked products. In fact, chia seeds absorb water and bind ingredients together, which makes them a great egg substitute.
The word “Chia” is aptly derived from the Mayan word “strength.” This seed is packed full of protein, fiber, and Omega-3 fatty acids, and other micronutrients and provides sustainable energy.
A cautionary note when purchasing chia seeds, avoid immature chia seeds, which would appear red in color. Also avoid smaller black seeds, which would indicate they are the weed seeds. These seeds have less nutritional value.
Heart Health
Chia seeds contain a high healthy fat content. Omega-3s protect your heart from disease as it lowers bad cholesterol, blood pressure, and inflammation. Chia seeds contain more Omega-3s than salmon!
Digestive Health
One serving of Chia seeds equates to your daily recommended intake of fiber which assists in bowel regularity. Chia seeds contain soluble fiber which when in the stomach forms a substance with the texture of gelatin. This substance acts as a prebiotic promoting the development of healthy bacteria in the gut flora.
Provides Energy, Metabolism boost, Weight loss and Muscle Development
Chia seeds are among the highest providers of plant-based protein. It is a great for those who are trying to build lean muscle mass and burn fat. Chia seeds consumed daily can boost your metabolism and burn excess belly fat.
By consuming chia seeds prior to working out it has the same desired effect as having a sports drink without the added sugar. Due to the high content of antioxidants chia seeds also replace some of the nutrients burned during exercise such as calcium, magnesium, copper, zinc, iron, niacin, phosphorus, and manganese.
Chia seeds also satiate hunger due to its ability to absorb water. In fact, Chia seeds can absorb up to 10 times its weight in water. When consumed Chia seeds immediately expand in the stomach suppressing appetite. This has the added advantage of allowing you to stay hydrated for longer and improving your body’s capability to absorb electrolytes.
Moreover chia seeds are high in zinc, which helps elevate the levels of lepitn in your body. Leptin regulates your energy levels and appetite, and alters how your body expends energy. This hormone is beneficial for exercise, improving endurance and vitality.
Prevents and reverses diabetes
The National Institute of Health indicates that chia seeds, a fiber and alpha-linolenic acid rich product, prevents dyslipidemia and insulin resistance. These conditions are precursors to diabetes. Furthermore, research suggests that eating chia seeds can not only prevent diabetes but halt it’s progression and even reverse it.
Prevents premature skin aging
Chia seeds are extremely high in antioxidants. In fact, research proves that Chia seeds are one of nature’s richest antioxidant foods. When consumed Chia seeds speed up your skin’s ability to heal itself while thwarting inflammation and free radical damage to your skin.
Fights Cervical and Breast Cancer
A recent study revealed that chia seeds limit the growth of cancerous cells in patients with breast or cervical cancer without impacting the development of healthy cells. This is due to high alpha lipoic acid (ALA) content of chia seeds.
Quick Recipe: Chia Seed Pudding
Ingredients:
- 2 cups coconut milk
- ½ cup chia seeds
- 1 teaspoon vanilla extract
- ¼ cup maple syrup or honey
- 1 teaspoon cinnamon powder
- Optional: chocolate, berries, nuts
Directions:
Blended/Smooth option:Blend all ingredients for 1-2 minutes or until completely smooth
Whole Chia seeds option:
Blend all ingredients excluding the chia seeds for 1-2 minutes or until completely smooth. Whisk in chia seeds (optional you can add chocolate, berries, nuts while blending or after blending for a garnish)
For both versions:
Pour into mason jars, bowls or container. Refrigerate for at least 4 hours to let set. Whisk a few times in the first hour to allow to gel evenly.