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10 Amazing Benefits Of Chia Seeds and How To Eat Them

10 Amazing Benefits Of Chia Seeds and How To Eat Them

Chia seeds are a tiny superfood that pack a big punch. These small, mildly-flavored seeds are packed with antioxidants, support a healthy digestive system, and lower cholesterol. They can even help you shed pounds!

Chia seeds have been part of pop culture since the 1980s

My first interaction with chia seeds was actually through Chia Pets, terra cotta figurines that sprouted the seeds to give the effect of hair or fur. The seeds come from the Salvia hispanica plant, a member of the mint family.[1] The plant is native to Central America, and the Aztecs and Mayans regularly consumed the seeds as an energy booster.[2]

Today, the humble chia seed has taken on a life of its own. Though people still know the seeds in the context of that Chia Pet they bought back in 1982, we now think of them primarily as a health food.

Chia seeds have maximum nutritional effect in minimalist packaging

Unlike some of the more ostentatious superfoods on the market –the avocados, acai, and cacao– chia seeds outward appearance and flavor is understated. The small grayish seeds have a light nutty flavor that is virtually undetectable.

Just because chia seeds don’t have a bold flavor or flashy outward appearance, doesn’t mean that their nutrition profile is any less amazing. According to the USDA, chia seeds are good sources of protein and fiber, and they are rich in calcium, Vitamin A, Iron, and Omega-3 fatty acids.[3]

Each tablespoon of chia seeds is roughly 70 calories, but because these are low in carbohydrates, most of the energy that comes from a serving of chia seeds is quickly metabolized.[4]

10 Reasons to add chia seeds to your diet

1. Chia seeds improve digestive function

The high fiber content of these tiny seeds means that they’ll help you stay regular and reduce bowel irritation. Gut flora love high-fiber foods, which means that chia seeds support the good bacteria in your digestive tract.[5]

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2. Get enough essential minerals

Getting enough calcium into your system is a challenge–especially for those of us who don’t consume dairy. Chia seeds contain a high percentage of your daily recommended intake of calcium. They’re also loaded with magnesium, phosphorous, and manganese.[6]

3. They’re a great source of antioxidants

These antioxidants not only make chia seeds extremely shelf-stable[7], they also reduce free radicals.[8] Free radicals cause cell damage, which can lead to everything from aging to cancer.

4. Meet your weight loss goals

While the jury is still out on whether chia seeds make your body better at burning fat, they can definitely help you in your weight loss journey. When swallowed or allowed to soak, the seeds produce a gel-like substance that can make you feel full faster.[9]

5. Get stronger bones

Since a serving of chia seeds contains a whopping 18% of your daily recommended intake of Calcium, consuming them is bound to have a positive effect on bone health.[10] To be clear, a serving of chia seeds contains more calcium than a serving of milk.

Trace minerals such as magnesium and boron, both of which can be found in chia seeds, make it easier for your body to absorb Vitamin D. Vitamin D, in turn, enables your body to make use of all that calcium.[11]

6. Prevent and manage type 2 diabetes

Diets high in fiber prevent the insulin roller coaster that can trigger diabetes. A high fiber diet not only prevents diabetes, but also makes it easier to manage the illness.[12]

7. Detoxify your body

Since chia seeds support your digestive health, they help you get rid of toxins naturally. Their anti-inflammatory qualities enable them to prevent and repair damage that takes place at a cellular level. The result is less waste from your body, and more effective elimination of waste that you do produce.[13]

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8. Enjoy those Omega-3s

Omega-3 fatty acids reduce inflammation, prevent cancer, and support health overall, but they aren’t always easy to incorporate into your diet. Flax seeds are a common source of omega-3 fatty acids, but your body can’t break flax seeds down on its own.

On the other hand, you can fully digest chia seeds, which gives you access to all their inflammation-fighting powers.[14]

9. Keep your heart healthy

Those amazing Omega-3s support cardiovascular health. Chia seeds’ incredible combination of Omega-3s, trace minerals, and anti-inflammatory properties lower blood pressure, and even prevent atherosclerosis (hardening of the arteries).[15]

10. Lower your cholesterol

The omega-3 fatty acids and high fiber content of chia seeds can reduce LDL (bad) cholesterol levels.[16]

Adding chia seeds to your diet is a cinch

Since chia seeds have such a mild flavor, you can easily incorporate them into a number of dishes that you already make. They pair well with sweet and savory dishes. Whether you sprinkle a serving onto your salad, use the seeds in a smoothie, or add them to baked recipes, you’re in for a treat.

Try these delicious chia seed recipes

Coconut Chia Protein Pancakes[17]

    You need:

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    • 1⁄4 cup gluten free all purpose flour
    • 2 tablespoons coconut flour
    • 3 tablespoons vanilla whey protein powder
    • 1⁄2 teaspoon baking powder
    • sea salt (a pinch)
    • 1 tablespoon chia seeds
    • 1 tablespoon coconut flakes
    • 1 egg
    • 4 tablespoons almond milk

    To make this:

    1. Mix dry ingredients into a bowl. Gradually add wet ingredients and stir thoroughly.

    2. Heat and grease a frying pan or skillet. Use 2 Tbs. of batter per pancake.

    3. After the top of the pancake starts to bubble, flip it and cook for an additional 1-2 minutes.

    Blueberry-Chia Smoothie[18]

      You need:

      • 1 large banana, cut into 1-inch pieces, frozen
      • ½ cup frozen pineapple chunks
      • ¼ cup Blueberry–Chia Seed Jam
      • 1 cup coconut water or unsweetened almond milk
      • 1 tablespoon golden flaxseed oil (optional)

      To make this:

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      Blend these ingredients together until you have a smooth mixture. Enjoy!

      Grain-Free Chia Buckwheat Pizza ((NYOUTRITIOUS: Grain-Free Chia Buckwheat Pizza))

        You need:

        PIZZA BASE

        • ¼ cup chia seeds (whole)¾ cup water
        • 3 tbsp unrefined whole grain buckwheat flour (gluten free)
        • 1 tsp oregano, dried
        • 1 tbsp pine nuts, chopped
        • 2 tbsp pumpkin seeds, chopped
        • 1 tsp sea salt

        TOPPINGS

        • ¼ cup tomato paste
        • 10 cherry tomatoes, halved
        • 4 mushrooms, sliced
        • 4-5 slices bell pepper, sliced
        • small handful fresh basil leaves
        • 1-2 tsp oregano, dried
        • ½ Spanish onion, sliced
        • salt & pepper to taste
        • 1 oz goats cheddar cheese, grated
        • handful arugula leaves (rucola)

        To make this:

        1. Combine chia seeds, water, buckwheat flour, oregano & salt and mix well until the mixture starts to thicken up.
        2. Add chopped pine nuts and pumpkin seed.
        3. Spread out the crust mixture on a piece of parchment paper and form the dough in a round shape. Flatten to about 1 cm for a firm thin crust.
        4. Bake at 175°C (350°F) for 30-40 minutes until firm.
        5. Remove from oven and add toppings of your choice and bake for an additional 10 minutes.
        6. Grate goat’s cheese on top and sprinkle with fresh arugula before serving.

        Dynamite comes in small packages

        Though small in size, chia seeds have a lot to offer us. Add them to your diet to reap the many benefits of enjoying this super-food.

        Reference

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        Jolie Choi

        Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

        ablab

          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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