Here’s Why You Should Eat Chia Seed Every Day And How To Incorporate It In Your Diet
In the last 10 years, Chia seed has become a focus in Internet portals for healthy food and natural treatment. The use of this seed is increasing not just because of its gluten free property, but also because it provides many health benefits to the human body.
Chia belongs to a group of foods that people can eat every day. Its Latin name is Salvia hispanica, a type of flower plant from the mint family, growing in the areas of southern and central Mexico and Guatemala. According to some historical findings, this plant has been cultivated by the Aztecs in the pre-Columbian times. When it comes to their diet, this ancient civilization was treating these seeds in the same way and with the same importance as corn.
The Chia plant is an annual plant that grows up to 1.75 meters in height. The flowers are purple and white in color, giving black and white seeds, rich in omega 3 fatty acids. The seeds contain about 30 percent of oil, which can be extracted, including alpha-linolenic acid.
Chia seeds have an oval shape, measuring about 1 millimeter in size, with colors ranging from black to white. They are very good at absorbing liquid and moisture. When submerged in liquid, they can absorb up to 12 times their weight.
Chia Seed As A Natural Remedy
According to latest research, the health benefits of this seed are higher than previously known. Today, nutritionists believe that it can even help in the treatment of diabetes.
Chia is easily digested, and it’s full of nutrients, such as important antioxidants, omega 3 fatty acids, proteins, minerals, vitamins and fiber. This seed is excellent at supplying the human body with the necessary energy for the day.
Excellent For Digestion
One serving of Chia seed, or about 2 tablespoons, will provide the human body with the necessary daily amount of dietary fiber. It is found that this seed helps in bowel movements, healthy digestion and regular emptying.
When consumed, these seeds create a gel-like substance in the stomach. This substance is working as a probiotic, promoting the development of probiotic bacteria in the stomach.
Regulate Blood Sugar
Due to the high fiber and healthy fat content, Chia seed is a natural regulator of blood sugar. The fibers are required in the human body, to balance the levels of insulin.
Nowadays, Chia is considered to successfully prevent diabetes, because it contains alpha-linolenic acid and dietary fiber. In addition, it prevents the occurrence of metabolic disorders, such as high blood fat level and insulin resistance.
Prevention Of Heart Diseases
These valuable seeds have anti-inflammatory effects, which help regulate cholesterol and lower blood pressure. Thus, they are recommended for improving the heart health and for the prevention of heart attack. According to some studies, Chia has more omega-3 fatty acids than salmon, which are beneficial for the heart health.
Enhance Energy And Boost Metabolism
Adding these seeds in your diet will boost your metabolism and increase the energy levels. This is very beneficial for physically active people.
In 28 grams of Chia seeds, or one serving, there is about 18 percent of the recommended daily value of calcium. This mineral is very important for healthy bones and bone tissue.
Increase Muscle Mass
Chia seed has a lot of protein and it is very useful for people who want to increase their muscle mass, burn fat and balance the blood sugar levels.
These seeds are powerful antioxidants that can make up for some nutrients, consumed during exercise. They are full of essential minerals such as calcium, magnesium, phosphorus, manganese, iron zinc, copper and niacin.
Prevention Of Cervical And Breast Cancer
Chia seed is rich in alpha-linolenic acid, a component of the omega 3 fatty acids, which has been confirmed to reduce the possibility of developing cervical and breast cancer.
How To Incorporate Chia Seeds In Your Diet
It’s very easy to incorporate Chia seed in your everyday diet. You can add it to your morning smoothies and porridges, or enrich your salads and main meals. Here are some delicious Chia recipe ideas.
Soak two tablespoons of Chia in a cup of coconut milk, adding 1 teaspoon of honey and a sprinkle of cinnamon. Leave the mixture overnight. In the morning, you’ll get a gelatinous pudding, sufficient to supply you with energy right until your next meal.
Add Chia during the preparation of protein bars. You can use this seed as a main ingredient, or as an addition to the oat flakes.
Blend Chia with some strawberries and cherries, and add a little bit of honey, to make a delicious homemade jam.
You can add Chia in almost every dish, from salads, to smoothies, yogurt, and main dishes. Just, remember that they give a gelatinous texture when mixed with liquid. Hence, if like their crunchiness, add them last, right before eating.
Chia sprouts have high nutritious value, including antioxidants, minerals, vitamins, and enzymes that protect the human body from the damage of free radicals. You can use them in freshly prepared sandwiches and salads.