CH-CH-CH…CHIA!

From keeping you feeling full, boosting the metabolism to improving your gut health, this much-loved superfood, chia seeds has it all. Read on to know more.

Loaded with array of nutrients – high in antioxidants, vitamins and minerals, rich in omega-3 fatty acids, protein and contains 37% dietary fibre. In fact, with 20% protein content it is considered to be a complete protein diet, having nine essential amino acids that are required by the body but can’t be made. Moreover, absence of gluten makes it an ideal nutritional addition to the diet of people suffering from celiac disease.

1) Retarding premature ageing of the skin

Being a great source of anti-oxidants, chia seeds are believed to fight free radicals that lead to oxidative damage. Thus protecting the skin cells against free radical damage and preventing premature ageing of the skin.

2) Improving the digestive health

The fibre-rich seeds contain 34 to 40 gms of dietary fibre per 100 gms, which is approximately the amount of fibre recommended to an adult. It can also help in improving the bowel movement.

3) Keeping the bones strong and cholesterol levels low

Rich in calcium, phosphorous and manganese makes this gluten-free superfood excellent for the bone health.

The omega-3 fatty acids present in chia seeds may help in lowering the cholesterol levels. Several studies show that these omega-3 fatty acids can be beneficial for cardiovascular health which includes regulating heart beat and blood pressure, and lowering the cholesterol. Thus, these seeds can easily be part of a heart-healthy diet.

4) Boosting energy levels and metabolism

Together with vitamins, zinc, iron and manganese these seeds can take up the energy levels. So they can easily be added to your post-workout smoothie or snack.

Its soluble fiber absorbs large amount of water and could give you a feeling of fullness. Thus making you eat less and helping in keeping a tap on your weight.

Here are a few recipes that can help you in adding these healthy seeds in your daily diet:

– Chia Lemonade: Take one and a half cup water, three tsp lemon juice, two and a half spoon white/brown sugar. Blend them well till the sugar is dissolved. Add one tsp chia seeds and wait until a gel like consistency is formed. Stir and have.

– Chia Pudding: You can add them to your dessert. Just mix ¼ cup of seeds with one cup of milk or fruit juice. Keep it aside for about 15 minutes in refrigerator. Serve it cold with dressing of chopped fresh fruits, nuts or cinnamon powder.

Please Note: Always mix chia seeds with a liquid before consuming, especially for those with a history of swallowing problems. Avoid giving them to small children.