Chia Seeds are edible seeds. There are number of health benefits of Chia seeds. Dried Chia seeds contains 6% water, 42% Carbohydrates, 16% protein and 31% fat.
Chia Seeds are the rich source of B vitamins, thiamin and niacin. It also has a moderate source of riboflavin and folate. Dietary elements such as calcium, magnesium, manganese, phosphorus and zinc. The fatty acids of chia seeds are unsaturated.
Health Benefits of Chia Seeds are
1. Weightloss: Chia seeds is a superfood. It is rich in fiber and provides energy too. They soak lots of water and expand in stomach which help in appetite, prevent hunger and ultimately leads to weightloss. Just a handful of chia seeds when mixed with nuts and dry fruits or included in smoothies or shakes can help you keep full for longer.
2. Essential Minerals and Antioxidant: Chia seeds are loaded with essential minerals and give your daily diet a power boost. They are full of antioxidant and act against inflammation and growth of cancer cells. Just a couple of spoons of chia seeds can make for 30 percent of your daily manganese requirement and 18% of your daily calcium requirement.
3. Maintains Cholestrol: Chia seeds are good for your overall digestive and metabolic health. Some of the most recent studies have linked chia seed consumption with healthy blood sugar levels, HDL (good cholesterol), cholesterol as well as reduced levels of triglycerides (blood fat) and LDL (bad cholesterol).
4. Lots of Calcium: Chia seeds have more calcium than any dairy product. If you eat dairy products add chia seeds with yogurt and it will be the healthy stuff.
5. Omega-3: Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death. It may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.
The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.
How to Consume?
They can be eaten raw, can sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also eaten cooked, added to baked goods like bread and muffins.
In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.
Soaked in water and consumed directly or mixed with any kind of juice or with milk. The human body absorbs the same nutrients from chia seeds regardless of whether the seeds are dry or soaked and regardless of whether they are whole or ground.