Chia Seeds are a source of vitamins and minerals; with their pleasant nutty flavor, they are used to lose weight and control appetite, among other reasons; learn how to introduce your diet and benefit from all the tiny seeds’ properties.
The miraculous properties of Chia Seeds.
Chia is a Mayan origin word that means ” Force, “and this ancient civilization already knew about these seeds’ great properties.
They can be easily incorporated into any food from salads, sauces, pasta; rice almost does not alter the flavor; they also combine with sweet, cakes, donuts, muffins, and almost anything.
In our culture, chia seeds were only known as a way to grow hair on a terra cotta head, but now they are widely known as a superfood! You’ll find them in smoothies, yogurts, and cookies – chia seeds are the darling of the healthy food world! And for a good reason, they’re packed with nutrition and health benefits. Let’s learn more about ch-ch-ch-chia!
- What do they look like?
- What do they taste like?
- Why are they good for me?
- Where and when do I get them?
- How to prepare chia seeds?
- What are the good recipes?
What do they look like?
Chia seeds are tiny, ovular seeds (the size of a pinhead) that come in two colors: dark gray/black or white. Both colors offer the same nutritional profile. The color difference has more to do with how you want your final dish to look like anything else. When chia seeds get wet, they swell and absorb liquid, creating a gel-like “force field” around each seed.
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What do they taste like?
Nothing. Chia seeds have almost no noticeable flavor. They have a dry crunchy texture and gelled texture when incorporated into wet ingredients.
Why are they good for me?
In other parts of the world, chia seeds have been widely accepted for centuries as one of nature’s most perfect foods (chia seeds were a staple in the Aztec and Mayan cultures’ diets). Why do chia seeds hold so well? Well, they are one of the best-known sources of herbal omega-3 fatty acids. Do you know you always hear that you should eat more salmon to benefit all of your body’s systems? A diet high in chia seeds gives you the same health benefits.
Also, due to chia seeds’ freezing behavior when wet, they are a huge help to your body in regulating blood sugar levels during digestion.
Where and when do I get them?
Unlike omega-3 counterpart flaxseeds, chia seeds are very shelf-stable, which means they are easier to find and store than flax. A few years ago, it was almost impossible to find chia seeds anywhere other than in specialty health food stores or online. But now, most major grocery stores sell chia seeds year-round (you might still need to look in the health food section). You will also likely find many products (smoothies, drinks, yogurt, crackers, etc.) on the shelves of grocery stores that contain chia seeds.
How to prepare chia seeds?
Chia seeds are a snap to use! Sprinkle it on your avocado toast. Put a few tablespoons in your smoothie. Sprinkle it on your yogurt. Put a little in your cooking. The possibilities are limitless.
The best recipes with cha!
Do you want to know how chia seeds can be used to make the most of its benefits?
If you want to know how to consume chia, these are the best recipes.
- BAKED CAKE OF OATS, CHIA, AND BANANAS
Cakes are not usually recommended alternatives for a runner: they are usually caloric and have few nutrients.
Although the calories that a cake contributes can be used as energy, the truth is that a runner needs fuel and needs nutrients to ensure good performance and health.
- BREAKFAST OF FRUITS, OATS, AND CHIA
Breakfast is one of the most important meals for a runner, as is the opportunity to supply your body with the nutrients it needs after hours of not having eaten solid food or liquids.
To enjoy its benefits, breakfast must be balanced to provide the necessary nutrients in the right combination to start the day with energy.
Sadly, too many runners train hard and smart but make major nutritional mistakes.
Among the most common nutritional mistakes, it is normal to see breakfasts full of carbohydrates but with few nutrients.
Therefore, below we will show you a perfect breakfast for runners.
The preparation of the breakfast that we will share with you next is very simple.
To save time in the morning and enjoy its flavor to the fullest, we recommend that you prepare it in the evening (at least part of it).
– OATS (1/2 bowl)
– SKIMMED MILK (1/2 bowl)
– CHIA SEEDS (2 tablespoons)
– FRUIT (YOUR FAVORITE)
The way of preparation is very simple:
– In a plate or bowl, mix the milk with the oats and the chia seeds. Don’t forget to sweeten to taste (honey, sucralose, or stevia are our favorite options).
– Let it rest overnight so that the oatmeal is moistened and the chia seeds hydrate.
– In the morning, cut into pieces your favorite fruit and mix. Our number 1 option is the banana.
- THE BENEFITS OF THIS BREAKFAST
Oats have six essential amino acids that humans require to regenerate tissues and create hormones, which is very considerable compared to wheat, containing only one, or barley and rye, which do not have just one.
Oats are a source of complex carbohydrates, so they provide energy and are slowly absorbed to maintain stable glucose levels.
Oats are the cereal that provides the most vitamins and minerals. Among them, vitamins E, B1, B2, B3, and B6, as well as calcium, iron, zinc, phosphorus, magnesium, potassium, copper, and sodium are present in large quantities.
It also has a high insoluble fiber (facilitates intestinal transit and prevents constipation) and soluble fiber (reduces cholesterol fiber).
In just 250 ml of skim milk (low fat), a runner consumes 13 grams of carbohydrates, 9 grams of protein, 115 milligrams of sodium, and 431 milligrams potassium.
Therefore, we can say that the main benefits of milk are:
Good carbohydrate intake (similar to a sports drink).
- Good amounts of sodium (slightly lower than sports drinks).
- An excellent amount of potassium.
Finally, the fruit you select will be the last ingredient that will add micro and macronutrients to your breakfast. The banana is an alternative to add more carbohydrates and potassium, but it seems convenient to highlight a different alternative, the avocado or avocado.
The avocado (or avocado) is a unique type of fruit since while most of them are composed mainly of carbohydrates, the avocado is rich in healthy fats.
In addition to fat, the avocado provides vitamins, among which it is worth noting: E, A, C, D B1, B2, and B3 and minerals such as magnesium and potassium.
Although bananas are known for their high potassium content, it is important to note that avocados contain even more potassium.
Another benefit that many people are unaware of about avocado is its high fiber content (approximately 7% by weight).
Avocado is a super nutritious food and widely recommended to include in a runner’s diet.
- ENERGY SMOOTHIE OF BEETROOT AND CHIA
Let’s see the ingredients, and then we show you the step by step for its preparation:
– BEETROOT (200 GRAMS)
– CHIA SEEDS (1 Tbsp.)
Ginger will give this smoothie a special flavor and will also provide interesting benefits.
One of the favorite properties of ginger is its contribution to the reduction of muscle pain after exercise.
Also, in a study that lasted 45 days, participants with high cholesterol (85 individuals) consumed 3 grams of powdered ginger. The result: cholesterol was lowered.
– LEMON (THE JUICE OF 1 LEMON)
In addition to vitamin C, lemons contain B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber, contributing to optimal health.
Its flavor will be spectacular in this recipe.
The preparation is very simple:
- Cut the beet into small squares and place it in a blender along with the chia seeds, the juice of 1 squeezed lemon, and the grated (or powdered) ginger.
- Add an ice cube tray, half a glass of water, and some sweetener (we recommend honey or stevia).
- Shred and enjoy.
- CHIA PUDDING
You can eat chia puddings for dessert or at any other time!
They are so healthy that you can also eat them as a snack or for breakfast. They come in different colors and flavors. Your imagination is the limit!
We invite you to check out these five favorite recipes for making chia pudding (chia pudding) for inspiration.
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Surprising Benefits of Chia Seeds.
Do you know about chia seeds? These are small seeds native to Mexico, which have many virtues. We tell you everything.
Chia seeds are widely used in Latin America. In Europe, a little less. Yet the benefits of these seeds are significant. We have selected following for you.
- Chia seeds are great for the heart.
The chia seeds can fight effectively against cardiovascular diseases. Many studies have shown that these small seeds can lower blood pressure, lower cholesterol in the blood, and prevent blood vessels’ blockage. They contribute to better cardiovascular health.
- Chia seeds hydrate the skin.
Chia seeds deeply nourish the skin. The proteins present in chia seeds indeed allow the skin to regenerate itself by repairing the tissues. Thanks to omega-3s, proteins soften the skin and give it better elasticity. Do you suffer from skin irritations? Then eat them.
- Chia seeds help with weight loss.
A diet based on chia seeds will make you less hungry because they impact your appetite. They have satiating virtues and can be useful for people who suffer from eating disorders. But before embarking on a chia seed diet, take advice from your doctor.
- Chia seeds help prevent certain cancers.
Chia seeds are also rich in antioxidants. Eating it regularly, therefore, helps prevent cellular aging and the appearance of certain cancers. On the other hand, health authorities advise against chia seeds for prostate cancer people or at risk because they contain high alpha-linolenic acid levels.
- They help to gain muscle mass.
Due to the vast number of fibers and proteins, they aid muscle tissue regeneration. Also, energy intake improves the locomotor system’s general performance, so it is so recommended for athletes.
- Soothe pain in the joints.
The Omega 3 fatty acids that these seeds have anti-inflammatory properties are why they are of great help in joint pain cases.
- They are purifying.
Last but not least, chia seeds manage to eliminate fluids and toxins from our body, help regulate intestinal flora and prevent cellular oxidation, So, they are a fantastic cleanser of our bodies, a fitness and youth source
We understood it well: chia seeds are impressive food because of their unique nutritional profile. Even a small dose provides you with a quarter of your recommended nutritional intake of fiber. Also, they offer you vitamins E and B1, calcium, magnesium, and other fatty acids.
They are ideally prepared as a pudding. Thanks to their absorbent power, they allow you to make an easy and healthy dessert. You now have the basic recipe but do not hesitate to create your variations, to add red fruits and other fresh fruits. Use your creativity!
Do you want to adapt your diet to stay healthy and want to learn more about healthy eating? Start first with our free Body Check. Set your goals, calculate your BMI, and receive personalized fitness and nutritional advice.
Do not worry! If you consume a little more chia seeds, the consequences will not be systematically negative. It is recommended for the moment to minimize consumption, given the lack of research and data.
On the other hand, be careful: if you are taking medication, it is advisable to see your doctor because the consumption of chia seeds can influence the effectiveness of certain medications.
If you eat dry chia seeds, you must drink enough water. Due to their absorbent capacity, you should drink about nine times the dose of seeds. To put it simply, if you consume 15g of chia seeds, you should drink 135ml of water.