Chia seeds are packed with antioxidants, minerals, omega-3 fatty acids and fiber, an ultimate combination to keep you energized throughout the day. These nutrients will provide you with enough energy to perform your day-to-day tasks without getting lethargic. Although small in size, they are exceptionally rich in essential nutrients. Due to these amazing benefits offered by chia seeds, they have been a staple in the ancient Maya and Aztec diets for centuries. 

How Chia Seeds Can Boost Your Energy?

Chia seeds are tiny black or white seeds obtained from Salvia hispanica L, which is believed to be a Central American plant. Historic studies and research have shown that these amazing seeds were used by Aztec and Mayan civilizations in their diet and many medicinal practices. Additinaly, some studies have also shown that they were used in many rituals and even in cosmetic procedures due to the amazing benefits they offer. Today, people from different parts of the world are realizing the benefits offered by these amazing seeds and looking for different ways to use them in their daily lives. 

Nutritional Profile of Chia Seeds

Just one ounce or 2 tablespoons of these seeds contain the following nutrients:

If you look at this nutritional profile, you will understand how impressive these seeds are, especially for just a serving of two tablespoons. 

Health Benefits of Chia Seeds

The nutrients in chia seeds support heart health, improve blood sugar levels, and help in developing strong bones. Therefore, it is also considered as a versatile ingredient that can be used in many recipes. Below mentioned are some of the amazing health benefits of including these seeds in your diet:

High Antioxidant to Fight Free Radicals

These amazing seeds are loaded with high amounts of antioxidants. Thus, they can protect your body from the damaging effects of free radicals. They have the power to neutralize reactive molecules and promote the generation of new cells. On top of that, These amazing seeds include some of the most powerful antioxidants like caffeic acid, myricetin, chlorogenic acid, quercetin, and kaempferol. All these antioxidants have protective effects on your heart and liver. They are also known for their anti-cancer properties. 

Aids in Weight Loss

These natural seeds also contain good amounts of protein and fiber, which can be highly beneficial for people who want to lose weight. Therefore, just one ounce of chia seeds have around 10g of dietary fiber. Additionally, the protein content in these seeds will help you reduce appetite and the overall food intake. This is a great way to avoid cravings and stay away from junk foods. For instance, eating these seeds mixed with yogurt for breakfast can increase the feeling of fullness and reduce the feeling of munching on something unhealthy. 

Lowers the Risk of Heart Problems

Chia seeds can also lower the risk of heart problems. This is because they contain a good amount of omega-3 fatty acids and fiber. For instance, the soluble fiber, which is primarily found in chia seeds, can lower the LDL (bad) cholesterol levels in the body, which can in turn reduce the risk of heart disease. Some studies have also shown that chia seeds reduce blood pressure in people with high blood pressure and hypertension, which are considered a strong risk factor for heart diseases. 

Bone Nutrition 

Chia seeds also contain many important bone nutrients. For instance, they are packed with nutrients like calcium, magnesium, phosphorus, and other minerals that can support your bone health. Additionally, many studies have shown that these nutrients can promote bone mineral density, which is an indicator of optimal bone strength. Additionally, the ALA content in chia seeds also promotes bone strength. 

Reduce Blood Sugar Levels

As mentioned above, chia seeds also reduce blood sugar levels, which is possible through their high fiber content and other vital compounds. Most times, people with diabetes experience the problems of high blood sugar levels. This can also lead to increased complications like heart disease. Some studies have also found that chia seeds improve insulin sensitivity and might stabilize blood sugar levels after meals. However, as there are mixed opinions, it is wise to take the assistance of a health expert to know more about these benefits. 

Apart from these, there are also many other health benefits of including chia seeds in your diet. Therefore, all you have to do is to consume them in moderation. 

Chia Seed Recipes to Try 

As mentioned above, chia seed is a very versatile ingredient that you can add to many dishes. However, most people prefer to have them in pudding form, as it is simple and delicious. Chia seeds give a very nice texture to the pudding and also add a crunch factor. This makes, chia seed pudding a nutrient packed dessert, which you can easily make with dairy milk, coconut milk, or almond milk. Additionally, using natural sweeteners like honey or maple syrup, and also chopped nuts like almonds and cashews to make it rich and satiating. 

Chia Smoothie Bowl

You can also make a thick and filling smoothie blended with bananas, different types of berries, and yogurt. Just add a spoonful of chia seeds to give it extra nutrition. You can also top the smoothie with different types of dry fruits, nuts, or seeds. Thus, it can be a filling, nutrient-dense meal that you can enjoy any time of the day. It can be a great breakfast or post workout snack that gives you a refreshing and light feel. 

Chia Based Drinks 

You can also add chia seeds to different types of fruit juices and beverages. They give a nice and crunchy texture to the drink while also giving a cooling effect to your body. You can soak the chia seeds overnight and later add them to the fruit juices or mojitos. 

Final Thoughts 

Chia seeds can be a perfect addition to any meal plan as they are high in minerals, antioxidants, and omega-3 fatty acids. It does not matter what your needs are, including chia seeds in your diet will have many benefits. Apart from all the above mentioned health benefits, they can also help you in detox. 

Buy premium quality chia seeds from Healthy Master. You will also find a huge list of healthy and nutritious snacks in the store from which you can choose the best.