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5 Health Benefits Of Chia Seed + Delicious Recipes

5 Health Benefits Of Chia Seed + Delicious Recipes

The chia seed has long been an important part of traditional Mayan and Aztec diets. It is native to certain areas of Mexico and Guatemala. In the early ’90s, it became popular as an entertaining household plant – Chia Pets. Recently, nutritionists confirmed what Maya and Aztec cultures have always known: the chia seed is full of nutrients and antioxidants.

Why exactly should you add this little seed to your diet? Take a look at some of the many health benefits of the chia seed.

1. Rapid Skin Repair

According to Nutritionist Vicki Edgson, the chia seed contains omega-6 LA, antioxidants, and protein. [1] All of these come together in the perfect skin-rejuvenating combination. Not only do antioxidants slow the aging process, but the protein is perfect for rebuilding and repairing skin tissue. Each serving of chia seed contains 20% protein, making it an excellent source.

2. Reduces Skin Inflammation

If you struggle with inflamed and irritated skin, the chia seed might be perfect for you. This is because it contains both omega-3 and fiber, both known to to reduce inflammation. Omega-3 fatty acids work to maintain cell membrane health. [2] Healthy cell membranes allow nutrients to be absorbed and wastes to be expelled. Omega-3 also reduces the production of inflammatory compounds.

3. Boosts Digestive Health

A 1-ounce serving of chia seed contains 11 grams of dietary fiber, which is approximately 33% of the daily recommended serving. Dietary fiber helps increase and soften your stool, reducing the risk of constipation. [3] Adding chia to your diet can help improve your digestive health.

4. Strengthens Bones

That same 1-ounce serving of chia seed also contains 18% of your daily recommended intake of calcium. [4] Calcium is vital for strong bones and teeth. Getting enough in your diet can also help prevent osteoporosis.

5. Promotes Healthy Teeth

The calcium found in the chia seed is also excellent for the health of your teeth. Try to get at least a serving a day to prevent tooth loss and decay.

Introducing Chia Seed to Your Diet

So, now you know some of the many health benefits of the chia seed and you’re really interested in adding it to your diet. But how?

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Luckily for you, chia is really easy to include in your daily diet. It’s relatively tasteless so it won’t affect the flavor of whatever you add it to. Sprinkle seeds on top of your yogurt, salads, and smoothies. Some people even add a few teaspoons to their drinking water.

One of the most delicious ways to include chia, however, is by preparing puddings. Below are some popular chia pudding recipes.

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    Source

    Vanilla-Almond Chia Seed Breakfast Pudding

    If you usually start your day with a handful of nuts, don’t miss out on this recipe. [5] The best part about it? It takes only five minutes to prepare!

    Ingredients

    2 cups unsweetened almond milk

    ½ cup chia seed

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    ½ teaspoon vanilla

    1 – 2 tablespoons honey or maple syrup

    Mix everything together, cover it, and place it in the fridge overnight. That’s it! The chia seed will expand and thicken in the milk. If it’s too thick in the morning, just add a little water to thin it out. Top with fresh fruit and nuts before serving.

    chocolate-chia-seed-pudding

      Source

      Overnight Chocolate Chia Seed Pudding

      Prefer to start your day with a little chocolate? Definitely try this vegan, gluten free chia seed pudding. [6]

      Ingredients

      1 ½ cups almond milk

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      ⅓ cup chia seed

      ¼ cup cocoa powder

      2 to 5 tablespoons maple syrup

      ½ teaspoon cinnamon

      ¼ teaspoon salt

      ½ teaspoon vanilla

      Mix all of the ingredients together and place covered in the refrigerator for at least 3 to 5 hours. It’s probably easiest to leave it overnight. When you’re ready to serve the pudding, you can serve as is or place it in the blender for a smoother texture. Top it with fresh fruit, granola, or whipped cream.

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      coconut_mango_chia_pudding_1024x1024

        Source

        Low-Calorie Mango Chia Pudding

        If you’re looking to reduce your calorie intake, give this easy-to-prep recipe a shot. [7]

        Ingredients

        ¼ cup chia seed

        1 cup coconut milk (or low-fat to reduce calories even more!)

        ½ tablespoon honey

        Place all the ingredients in a glass jar, cover it, and put in the fridge for the night. In the morning just throw some fresh mango and pepita seeds on top. For a unique presentation, layer the pudding with mango puree. Enjoy!

        Featured photo credit: Mumumío via flickr.com

        Reference

        [1] http://www.marieclaire.co.uk/uncategorised/new-superfood-alert-why-you-need-to-make-chia-seeds-a-part-of-your-life-117542
        [2] http://www.webmd.com/beauty/features/want-healthy-skin-feed-well#1
        [3] http://www.webmd.com/beauty/features/want-healthy-skin-feed-well#1
        [4] http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html
        [5] http://dailyburn.com/life/recipes/chia-breakfast-pudding/
        [6] http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
        [7] http://www.popsugar.com/fitness/Chia-Pudding-Recipe-34333463

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        Last Updated on January 3, 2020

        The 10 Essential Habits of Positive People

        The 10 Essential Habits of Positive People

        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

        1. Positive people don’t confuse quitting with letting go.

        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

         I will grant myself the ability to trust the healthy people in my life … 

        To set limits with, or let go of, the negative ones … 

        And to have the wisdom to know the DIFFERENCE!

         2.  Positive people don’t just have a good day – they make a good day.

        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

        3. For the positive person, the past stays in the past.

        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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        4. Show me a positive person and I can show you a grateful person.

        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

        6. Positive people do not let their fears interfere with their lives!

        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

        7. Positive people smile a lot!

        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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        8. People who are positive are great communicators.

        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

        Featured photo credit: Janaína Castelo Branco via flickr.com

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