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5 Health Benefits of Chia Seeds with Recipes

Chia seeds are among the healthiest foods on the planet and are rapidly growing with popularity; used by vegans, athletes, bodybuilders and anybody wanting to supplement a huge range of nutrients into their diet. Look no further, as we will be showing you the TOP 10 Health Benefits of Chia Seeds. Take a seat and let’s get going.

1: Chia Seeds Are Loaded With Antioxidants

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants (1) (2) , and they provide fiber, iron, and calciumOmega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke (3).

Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer (4) (5).

2: Helps With Weight Loss

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss (6).The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food (7).

Chia seeds contain nearly 5 grams of fiber per tablespoon, and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period (8).

3: I’m High In Protein

Tiny black seeds, packed to the skies full of protein. By weight, they’re about 14% protein, which is very high compared to most plants (9).

More importantly these seeds are full of your essential amino acids, this helps to create branch-chain amino acids that are converted into protein for your body to use (10) (11).

Chia seeds don’t get as much attention for their calcium content, but they’re a rich source. One ounce supplies about 180 milligrams, or 18 percent of the recommended daily allowance. This is about equal to the amount you get from 8 ounces of milk (12).

4: Chia Seeds Are Good For The Bones

Chia seeds are high in several nutrients that are important for bone health. Eating one ounce of chia seeds each day would provide 18 percent of daily calcium needs, with phosphorus, magnesium, potassium concentrations also found (13). Include this with the high essential protein content, and that mixes up into a high bone maintenance machine (14).

A 25g portion of chia contains 157mg of calcium, which is a significant source of calcium, more than that in 100ml of milk (15).

5: I May Reduce Your Blood Sugar Levels

Consistent high blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease (16). Chia seeds do contain fibre, protein and unsaturated fats – all of which are known to support a healthy heart and stable blood-sugar levels (17).

Studies have found that chia seeds may improve blood sugar control & insulin sensitivity, stabilising blood sugar levels after meals (18) (19).

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Recipe ideas

Quinoa Porridge

Porridge (to serve 4)

  • 175g quinoa
  • ½ vanilla pod, split and seeds scraped out, or ½ tsp vanilla extract
  • 15g creamed coconut
  • 4 tbsp chia seeds
  • 125g coconut yogurt

The topping (to serve 2)

  • 125g coconut yogurt
  • 280g mixed summer berries, such as strawberries, raspberries and blueberries
  • 2 tbsp flaked almonds (optional)

Chia Vanilla-almond Bowl

Porridge

  • 50g porridge oat
  • 200ml unsweetened almond milk
  • ½ tsp vanilla extract
  • 2 tbsp low-fat natural yogurt
  • 25g chia seeds

The topping

  • 150g punnet blueberry
  • 25g almond, slivered or flaked
  • clear honey, to taste

Protein Pancakes

The batter

  • 2 tbsp ground flaxseeds
  • 20g ground almonds
  • 300ml soya milk
  • 200g quinoa flour
  • 1 medium banana, mashed
  • 2 tbsp maple syrup
  • coconut oil, for frying

The blueberry chia jam (makes 200ml)

  • 200g blueberries, mashed
  • 2 tbsp chia seeds
  • 1-2 tbsp maple syrup, to taste
  • 2 tsp lemon juice

The stack

  • 100g coconut yogurt or Greek yogurt
  • 1 tbsp pistachio nuts or pumpkin seeds, chopped, toasted if you like
  • 2 tsp hulled hemp seeds
  • mixed berries