Advertising
Advertising

Amazing Benefits Of Chia Seeds (+5 Refreshing Recipes)

Amazing Benefits Of Chia Seeds (+5 Refreshing Recipes)

“Chia” is the ancient Mayan word for “strength”. It is little wonder that these seeds were given this name by the Mayans, as there are many amazing benefits of chia seeds that do indeed give your body strength. Although the Mayans and the Aztecs regarded chia seeds as an important food source their unique properties as a food was only rediscovered in recent times.

What is this unique seed comprised of?

A 1 ounce (28 grams) serving of Chia seeds contains: 11 grams of fiber; 4 grams of protein; 9 grams of fat (5 of which are Omega-3s); 18% of the RDA of calcium; 30% of the RDA of manganese; 30% of the RDA of magnesium and 27% of the RDA of phosphorus. They also contain potassium, zinc, vitamin B1 (thiamine), vitamin B2 and vitamin B3 (niacin).

As we can see chia seeds contain a high percentage of fiber, protein, and Omega 3 fatty acid. Chia seeds are 40% fiber, by weight and this makes them one of the best sources of fiber in the world. By weight, they are about 14% protein, which is high in comparison to other plants. As Chia seeds also contain amino acids the human body is able to use the protein they contain efficiently.

Chia seeds contain more Omega-3s than salmon, gram for gram, however, the fatty acid chia seeds contain is ALA and humans are not good at converting this into DHA (the most important Omega-3 fatty acid).

Let us take a closer look at the amazing benefits of chia seeds and see how incorporating them into our daily diet can be of great benefit.

The benefits of chia seeds

1. Digestive Health

The high fiber component of chia seeds helps promote bowel regularity. When they are eaten chia seeds create a gelatin-like substance in the stomach due to the soluble fiber found in the seed. This gel-forming action can act as a prebiotic, which fosters the growth of probiotics in the gut.

2. Heart Health

Studies have shown that a diet that includes chia seeds, soy protein, oats and nopal, can lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation. However, a separate study that just looked at just chia seeds did not find any improvements to cholesterol readings or inflammation. This does not necessarily mean that chia seeds do not have a positive effect on heart health it may simply suggest that chia seeds need to be one part of a diet that is geared towards heart health.

3. Cure Diabetes

Chia seeds are rich in alpha-linolenic acid and fiber, which indicated to researchers, from the University of Litoral in Argentina, that they may be useful in preventing metabolic disorders (like dyslipidemia – excessive fat in the blood – and insulin resistance). Such metabolic disorders are can be part of the cause of diabetes. The studies which were published in the British Journal of Nutrition found that chia seeds were proven to stop diabetes and even reverse it.

Advertising

4. Boost Your Energy

A study published in the Journal of Strength and Conditioning came to the conclusion that eating chia seeds can help improve exercise performance. Using chia seeds as a performance enhancing food finds its precedent; legend has it, in Aztecs and Mayans cultures.In the study half of the athletes drank only Gatorade. The others drank half the amount of Gatorade and made up the remaining amount of Gatorade with a chia drink. The workout lasted for 90 minutes.

The result was that consuming half Gatorade and half chia drink was just as beneficial as drinking the full amount of the Gatorade drink. The study thus suggests that the chia seeds provide athletes with extra carbs they need for endurance events while decreasing their intake of sugar.

5. Stronger Bones

One ounce of chia seeds has 18% of the recommended daily amount of calcium. Calcium aids in the maintenance of bone strength and mass and is thus fundamental to bone health. Boron, another essential nutrient for bone health, is also found in Chia. Boron helps metabolize calcium, manganese, phosphorus and magnesium all of which are essential in the growth of healthy bones.

6. Lose Weight

The high protein and fiber content of chia seeds means that they are very useful in helping you lose weight. The fiber absorbs large amounts of water and expands in the stomach, which gives a feeling of fullness. It also slows the absorption of food. Protein often acts to reduce one’s appetite, thus the protein found in chia seeds may help you feel less hungry.

Studies that have looked at the effects of chia seeds on weight loss have not found any relationship between the intake of chia seeds and weight loss. Nevertheless, adding chia seeds to an overall healthy diet may prove to be a useful addition.

We have seen many of the amazing benefits of chia seeds. A lot can be said for this nutrient packed seed and it is clear that adding chia to your daily diet can prove to be of great benefit to your overall health. Let’s take a look at some great recipe ideas that will show you ways to incorporate chia seeds into your daily foods.

Chocolate Pistachio Chia Shake

chia recipe Chocolate Pistachio Chia Shake

    Ingredients

    1/2 cup unsweetened almond milk, plus more to thin if desired
    2 tablespoons black chia seeds
    3 whole medjool dates, pitted
    1/3 cup roasted + shelled pistachios, plus more for topping
    3 frozen medium + very ripe bananas, peeled and sliced
    2 tablespoons unsweetened cocoa powder
    1/4 cup plain Greek yogurt or use coconut milk yogurt for a vegan option
    1 teaspoon vanilla extract

    Advertising

    Instructions

    In a small bowl mix together the milk and chia seeds. Let this sit for 10-15 minutes.

    Meanwhile add the pistachios and dates to the bowl of a food processor or high powered blender. Blend until the mixture becomes finely chopped and almost butter like, scraping down the side as you go. You want to get it as smooth as possible. I let the mixture blend for about 5 minutes.

    To the blender add the chia seeds + milk mixture, the frozen banana chunks, cocoa powder, greek yogurt and vanilla extract. Blend until thick, creamy, and smooth, about 3-4 minutes. Scrape down the sides of the blender as needed. If the shake is too thick add more milk to your liking.

    Chia Oat Pitaya Super-Bowl

    chia recipe Chia Oat Pitaya Super-Bowl

      Ingredients to Blend

      1/3 cup oats
      3 tbs. chia seeds
      1 cup coconut water (filtered water will work, too)
      1 banana (fresh or frozen)
      1 dragonfruit smoothie pack
      1/2 cup frozen raspberries and blueberries
      1 kiwi
      1 tbs. maca powder (optional, energy boost)
      1 tbs. psyllium husk (optional, helps digestion)
      1 tsp. spirulina

      Toppings: Handful frozen blueberries and raspberries, handful goji berries, 1 tsp. flax seeds.

      Instructions

      Soak oats and chia seeds in water or coconut water overnight. In the morning, blend with all other ingredients. Top with frozen berries, goji berries and flax seeds. Soaking chia and oats adds nutritional value to the bowl, however you can still make it without pre-soaking!

      Banana cake with chia seeds

      Advertising

      chia recipe banana cake with chia seeds

        Ingredients

        2 cups almond flour
        ¼ cup tapioca flour
        ¼ cup flaxseed meal
        1 teaspoon baking soda
        ½ teaspoon salt
        1 tablespoon chia seeds
        1 cup bananas, mashed
        2 eggs, room temperature
        2 teaspoons vanilla extract
        ½ cup coconut milk
        ⅓ cup honey
        4 tablespoons coconut oil

        Instructions

        In a large bowl mix the almond flour, tapioca flour, flaxseed meal, baking soda, salt and chia seeds. In a separate bowl, cream together coconut oil (not melted) and honey with a hand mixer. Add in eggs one at a time and continue mixing. Add in mashed banana, vanilla extract and coconut milk, mix until fully incorporated. .Pour wet ingredients in with dry ingredients and mix together with hand mixer to form batter.

        Line an 8×8-inch baking pan with parchment paper, covering two sides. Leave extra long so you have a handle to pull cake out. Pour the mixture evenly in the pan. Bake at 350°F for 30 minutes or until a toothpick inserted into the center comes out clean. Set the pan on a wire rack when removing it from the oven and allow it to cool.

        Lemon Poppy and chia Seed Loaf

        chia recipe lemon poppy and chia seed loaf

          Ingredients

          Makes 1 loaf
          160 g flour
          12 g baking powder
          4 g baking soda
          2 g salt
          170 g coconut oil
          85 g sugar
          2 eggs
          1 yolk
          170 g yogurt
          30 g poppy seeds
          25 g chia seeds
          Zest of 2 lemons
          Vanilla to taste

          1 1/2 lemons juiced (about 70 ml)
          60 g sugar

          Instructions

          Preheat oven to 350 degrees F or 175 degrees C. Butter and flour a loaf pan.

          Whisk together the flour, baking powder, baking soda, and salt. Cream the coconut oil and sugar together until fluffy. Slowly add the eggs one at a time. Add the lemon zest, poppy seeds, chia seeds, and vanilla. Beat in half the flour, then add the yogurt. Last, add the rest of the flour and mix until just combined. Bake for 45-50 minutes or until a toothpick inserted comes out clean.

          Advertising

          While the loaf is baking make the lemon syrup. Heat the lemon juice and sugar together until it comes to a simmer. As soon as the loaf is taken out of the oven, spoon the syrup on top. Leave the loaf in the pan for several hours, or overnight.

          Sticky Chia Brown Rice with Fried Egg Recipe

          chia recipe Sticky Brown Rice with Egg and Chia

            Ingredients

            1/2 cup low-sodium vegetable broth
            1 green onion, sliced on diagonal, green and white parts separated
            2 tablespoons plus 1/2 teaspoon black or white chia seeds
            2 cups cooked, chilled short-grain brown rice
            1 1/2 teaspoons toasted sesame oil
            2 large eggs
            1 tablespoon tamari soy sauce

            Instructions

            In a small saucepan, stir together the broth, white parts of green onion, and 2 tablespoon of the chia seeds and let stand for about 20 minutes. (Makes about 2/3 cup green onion-chia gel.)

            Bring the green onion-chia gel to a boil over high heat. Add the rice and stir for about 30 seconds. Cover, reduce heat to low, and cook until rice is steaming hot and has a sticky consis­tency, about 4 minutes.

            Meanwhile, heat the oil in a nonstick (PFOA-free) skillet over medium heat. Add the eggs and cook until desired doneness, such as sunny-side-up, about 4 minutes.

            Divide the sticky rice mixture onto plates or into bowls and top each with an egg. Sprinkle with the tamari, the remain­ing 1/2 teaspoon of chia seeds, and the green parts of green onions. Serve immediately.

            Featured photo credit: ecochiclife.net via ecochiclife.net

            More by this author

            Rebecca Beris

            Rebecca is a wellness and lifestyle writer at Lifehack.

            Science Says Silence Is Much More Important To Our Brains Than We Think 16 Unhealthy Habits You Should Get Rid Of By 35 Years Old How To Get Rid Of A Headache Without Medicine 7 Surprising Benefits Of Drinking Warm Water In The Morning Typical Day of A Minimalist vs A Maximalist

            Trending in Food and Drink

            1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on September 16, 2019

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

            We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

            The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

            Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

            1. Break Your Work into Little Steps

            Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

            For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

            Advertising

            • (1) Research
            • (2) Deciding the topic
            • (3) Creating the outline
            • (4) Drafting the content
            • (5) Writing Chapters #1 to #10,
            • (6) Revision
            • (7) etc.

            Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

            2. Change Your Environment

            Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

            One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

            3. Create a Detailed Timeline with Specific Deadlines

            Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

            Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

            My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

            Advertising

            Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

            4. Eliminate Your Procrastination Pit-Stops

            If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

            Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

            I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

            5. Hang out with People Who Inspire You to Take Action

            I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

            Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

            Advertising

            As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

            6. Get a Buddy

            Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

            I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

            7. Tell Others About Your Goals

            This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

            For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

            8. Seek out Someone Who Has Already Achieved the Outcome

            What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

            Advertising

            9. Re-Clarify Your Goals

            If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

            Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

            10. Stop Over-Complicating Things

            Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

            Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

            11. Get a Grip and Just Do It

            At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

            Reality check:

            I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

            More About Procrastination

            Featured photo credit: Malvestida Magazine via unsplash.com

            Read Next