Ground Chia Seeds Health Benefits and Chia 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.
Chia Seeds Potential Benefits
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, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.
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.
The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food.
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.
3: 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.
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.
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.
Include this with the high essential protein content, and that mixes up into a high bone maintenance machine.
A 25g portion of chia contains 157mg of calcium, which is a significant source of calcium, more than that in 100ml of milk.
5: Reduce Your Blood Sugar Levels
Consistent high blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease. Chia seeds do contain fibre, protein and unsaturated fats – all of which are known to support a healthy heart and stable blood-sugar levels.
Chia Seeds Recipe Ideas
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- 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
As a Topping for Yogurts
- 125g coconut yogurt
- 280g mixed summer berries, such as strawberries, raspberries and blueberries
- 2 tbsp flaked almonds (optional)
Chia Vanilla Bowl
- 50g porridge oat
- 200ml unsweetened almond milk
- ½ tsp vanilla extract
- 2 tbsp low-fat natural yogurt
- 25g chia seeds
- 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
Blueberry chia jam (makes 200ml)
- 200g blueberries, mashed
- 2 tbsp chia seeds
- 1-2 tbsp maple syrup, to taste
- 2 tsp lemon juice
- 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