With the growing craze to maintain a healthy lifestyle, people are opting for more healthy foods. Among the list of healthy foods, chia seeds are one among them. Chia seeds are great for weight loss and are regarded as a superfood. Chia seeds are the house of vitamins, minerals, proteins, and essential fatty acids. They are rich in fiber and provide a better index of satiety. In today’s article, you will get to know about chia seeds’ nutritional values along with their added benefits. Also, in the end, various healthy recipes will be prepared with chai seeds that can be incorporated on daily basis into the diet.
What are chia seeds?
The meaning of chia is strength. That means adding them gives strength to the body. These are small pseudo seeds that are not only rich in dietary fiber but contain polyunsaturated fatty acids as well. Upon soaking them in water they swell up and obtain a gel mass-like consistency. They have the capacity of holding water up to 10 times along with other liquids as well. The most important part of consuming them is they do not hold any strong flavor or taste in them. With this, they can be added to any food and can be consumed the way we prefer.
Nutritional values of Chia seeds per 100 grams
| Energy | 386 |
| Protein | 16.5 grams |
| Total fats | 30.7 grams |
| Carbs | 42.1 grams |
| Calcium | 631 mg |
| Iron | 7.7 mg |
| Magnesium | 335 mg |
| Potassium | 407mg |
| Fiber | 34.4 grams |
Through the NV value table, we can see that chia seeds are great sources of magnesium and potassium. They hold a great value in dietary fiber as well. The protein content is quite good in chia seeds.
Let’s know chia seeds’ role in weight loss
The reason many people have included chia seeds in their diet is due to their weight loss properties. Chia seeds are rich sources of anti-oxidants along with healthy fats, proteins, and dietary fiber. Chia seeds can be taken into the diet when you want to flush out toxins from the body. They even help in building lean muscle mass and reduces inflammation. Upon consumption of chia seeds, a person feels full for longer periods of time. also know Paneer Protein: Nutrition Facts 100 Grams, Calories And Weight Loss Recipes
1. Chia seeds are rich in dietary fiber
Fiber is needed for maintaining the optimal health of the digestive tract. Fiber is important to maintain proper bowel movements and prevents constipation as well. Chia seeds contain great amounts of fiber which maintains the health of the digestive system. Chia seeds suppress hunger and keep us full for longer periods of time.
They have the capacity to absorb good amounts of water. Another important role of fiber is it prevents fewer calories to absorb from foods that we eat. Those fats and sugars get bind with nutrients and inhibit their absorption in the blood. With this, fewer calories are absorbed in the body which helps in weight loss.
2. Chia seeds are loaded with PUFA
PUFA stands for polyunsaturated fatty acids which are regarded as healthy fats. Chia seeds contain an omega-3 fatty acid named as alpha-linolenic acid also known as ALA. Omega 3 fatty acids have many functions in the body such as anti-inflammatory effects along with heart and brain protection properties.
3. Chia seeds are high in protein
Protein requirement is based on 0.8 grams per kg of body weight. Protein has many roles in the body such as muscle building and weight loss. Chia seeds contain a good amount of protein. An ounce of chia seeds contains about 4.4 grams of proteins in it. The proteins present in chia seeds help to build up muscle mass and aid in the muscle recovery process.
4. Chia seeds boost energy levels
An active lifestyle keeps you free from various sorts of diseases and health issues. The intake of chia seeds helps to boost energy levels and makes a person feels more active. When muscle build-up is seen, mitochondria in the body increase. They are cell organelles that help to produce energy in form of ATP. When they have increased in the body the energy levels increases and the metabolic rate is boosted. Read also What is Normal BMI For a Woman, Know Your Health
5. Antioxidants levels are high in chia seeds
The role of antioxidants is to flush out toxins and heal inflammatory issues. Their role is to pull out free radicals from the body which in turn leads to a mutation in the body. Various antioxidants which are present in chia seeds are quercetin, caffeic acid, kaempferol, and chlorogenic acid. Therefore, the intake of chia seeds helps to reduce toxins levels in the body and reduces the risk of fatal diseases. Read also 12 Super foods to Add Your Diet To Stay Healthy
6. Chia seeds increase the production of leptin
Fat cells in the body produce a hormone named leptin. leptin is a hunger inhibiting hormone. According to research which was stated by scientists, they say the more protein intake the more will be the production of leptin in the body. Chia seeds are good sources of proteins that help to keep leptin in action. Thus hunger is inhibited to quite a great extent which leads to weight loss.
How much chia seeds should be consumed for weight loss?
It’s advisable to take expert advice before intake of chia seeds. However, health professionals recommend taking 2 to 3 tablespoons of chia seeds on a daily basis. It’s not advisable to take more than 3 tablespoons in order to reap maximum benefits for health.
Chia seeds before bed for weight loss
Best time to drink chia seeds can be a morning and it can help you have a healthy start of the day. It keeps you full for a longer period of time and also helps in reducing cravings of foods. But you can also take it in the evening before bed. As we are in the habit of having milk, tea or snacks before bed. This usually increases calories intake that can be very harmful for weight management. Being a rich source of omega 3 and healthy fats and low in calories food, chia seeds also promotes digestive health and boosts metabolism so If you drink chia seeds before bed along with low calories diet it can help you in weight loss. So just give it a try.
Side effects of chia seeds
The way chai seeds are beneficial they could be harmful for the body as well if taken in large quantities. Those who suffer from diabetes, and high blood pressure can experience side effects of chia seeds when taken in large quantities. Too much consumption will also lead to weight gain and digestive disorders.
Ways to consume chia seeds in your diet
Chia seeds can be taken in many ways in the diet. They can be soaked overnight or consumed along with morning cereals. They can be added to detox drinks in order to flush out toxins from the body.
Let’s check various healthy recipes with chai seeds for weight loss
1. Coconut water chai seeds detox drink
It’s a great detox drink that can be taken during snack time. Coconut water is low in calories. In combination with chia seeds, it acts as an excellent detox for the body. Highly recommend it for those who are on weight loss. This drink not only makes you feel refreshed but greatly helps in weight loss.
How to prepare coconut water chia seeds detox drink
- Take a glass of coconut water in a mug.
- Then add a tablespoon of chia seeds to coconut water.
- Then add in a few mint leaves along with slices of lemon to water.
- Keep it as such for 3 to 4 hours and consume it as an evening drink.
2. Fennel seeds and strawberry smoothie with chia seeds
Fennel seeds are a rich source of fiber which greatly helps us to feel full for longer time periods. They are great to reduce cravings which in turn leads to weight loss. This smoothie serves as a great mid-morning meal which helps to curbs hunger and promotes satiety. In combination with chia seeds, it works wonders. Read also 9 Healthy Breakfast Smoothies Recipes For Weight Loss
How to prepare fennel seeds and Greek yogurt smoothie with chia seeds
- Take a cup of Greek yogurt in a blender.
- Then add in a tablespoon of fennel seeds along with a tablespoon of chia seeds.
- Blend well along with the addition of a handful of strawberries to it.
- Serve chilled.
3. Almond milk and rose petals chia seeds pudding
Rose petals work by removing toxins from the body which in turn boost metabolism and digestive process. They are helpful to lose weight efficiently. Polyphenols In rose petals protect against various diseases including the heart. This rose pudding is rich in proteins due to the presence of almond milk and chia seeds. It can be consumed as a mid-morning or evening snack.
How to prepare Almond milk and rose petals chai seeds pudding
- First, take some fresh rose petals and add them to a bowl. Take 7 to 8 fresh rose flowers.
- Then add some honey to it.
- Cook it on low flame until honey and rose petals are well combined. Keep aside.
- Now take a glass of almond milk and add one and a half tablespoons of chia seeds to it.
- Allow them to soak till they swell up.
- Now top up the rose petals mixture.
- These rose petals not only give excellent fragrance but make the smoothie colorful too.
Almond milk preparation
- Soak 8 to 10 almonds for 10 minutes in hot water.
- Then remove the outer cover and bled almonds along with some milk.
- If needed you can strain to obtain a fine consistency.
- Home-made almond milk is ready to use which is much cheaper than the market one.
4. Chilled Chai Seeds Mango Tea
How to prepare chilled chia seeds mango tea
- Take one and half cups of water in a vessel.
- Then add in your favorite tea leaves.
- Allow the water to boil until the tea leaves flavor is infused into the water.
- Chia seeds addition has to be added when tea becomes cold otherwise it will get clump up.
- Then refrigerate the tea for about 3 to 4 hours until it gets chilled.
- Mean put mango in a blender and extract puree out of it.
- One tea gets chilled add to the mango puree along with some maple syrup in it.
- Then add 1 to 2 tablespoons of chia seeds to the tea prepared.
- Leave it for an hour and enjoy.
5. Chia Oat Meal Parfait with Papaya and Raspberries
Oats and chia seeds both are rich in fiber. Papaya is rich in vitamin A and other antioxidants which are required by the body. This parfait if consumed as a part of morning breakfast helps to keep us full. Weight loss can be ideally achieved with this parfait. It’s low in calories being high in nutrients.
How to prepare Chia oatmeal parfait
- Take half a cup of oats in a bowl.
- Then add some milk to it and keep aside.
- In another bowl soak some chia seeds with some water.
- They swell up and obtain a gel mass-like consistency.
- Top these chia seeds on oatmeal and leave them as such refrigerated for overnight period.
- Next morning top up the chia seeds with some chopped papaya and dried raspberries.
- Enjoy as a morning breakfast.
6. Chia seeds sprout soup with almonds
Sprouts are a rich source of proteins and vitamin C. Almonds on other hand provide essential fatty acids which are required for the body. Veggies help to meet vitamins and fiber content. The combination of chia seeds with sprout soup makes an excellent meal, especially for dinners.
How to prepare chia seeds sprouts soup with almonds
- Take some sprouts and steam them with 2 tablespoons of water.
- Then to the steamed sprouts add in 6 to 8 almonds along with a handful of fresh coriander leaves.
- Add some vegetable stock while grinding sprouts.
- In a pan add some oil about a tablespoon.
- Then add in crushed garlic.
- Sauté it for a while and then add in the sprouts mixture.
- Allow t to cook for a minute and then add in sauteed mushrooms and other veggies.
- Then add spices such as salt and black pepper to the soup mixture.
- Then add In vegetable stock along with chia seeds about 1 tablespoon.
- Cook for a minute and serve hot.
- This soup tastes creamy and has crunch in it due to added veggies in it.
The information mentioned here is for general purpose only. Its not recommended by experts. For more health and fitness related information check our official Instagram page @beautifulyoufit.
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