Chia Seeds - Health Benefits

Chia Seeds

Chia seeds are the consumable seeds of Salvia hispanica, a blooming plant in the mint family (Lamiaceae) local to focal and southern Mexico, or of the connected Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and dark with high contrast spots, having a width around 2 millimeters (0.08 in). The seeds are hygroscopic, retaining up to multiple times their weight in fluid when drenched and fostering an adhesive covering that gives chia-based food sources and refreshments a particular gel surface.

Chia Seeds Nutrition Facts

The nutrients in 3.5 ounces (100 grams) of chia seeds

• Calories: 486
• Water: 6%
• Protein: 16.5 grams
• Carbs: 42.1 grams
• Sugar: 0 grams
• Fiber: 34.4 grams
• Fat: 30.7 grams 

Chia Seeds Health Benefits 

1. Increased blood levels of omega-3

2. Improved blood sugar control

3. Lower blood pressure

4. Increased fiber intake  

Ways To Consume Chia Seeds 

1.Chia water

One of the easiest ways to consist of chia seeds in your diet is to add them to water.

To make chia water, soak 1/4 cup (40 grams) of chia seeds in four cups (1 liter) of water for 20–30 minutes.

To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.  

 

 

2. Juice-soaked chia

Water isn’t the solely liquid you can soak these seeds in.

Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber and minerals.

This recipe offers you several servings of juice. Just make positive to keep your consumption moderate, as fruit juice contains plenty of sugar. 

3. Added to a salad

Chia seeds can be sprinkled on your plate of mixed greens to give it a few surface and a solid lift. Just blend them in and add your number one serving of mixed greens vegetables. 

4. Baked in bread

It’s viable to add chia seeds to many recipes, including bread. For example, you can attempt a homemade buckwheat bread that’s healthful and flavorful.

 5. In jam

 Chia seeds can soak up 10 times their dry weight in water, which makes them a awesome substitute for pectin in jam.

Pectin is pretty bitter, so substituting pectin with chia seeds means that your jam won’t want a lot of added sugar to make it style sweet.

Better yet, chia jam is much less difficult to make than traditional jam. Try including blueberries and honey — and skipping the refined sugar.