?why you need to add Chia seeds to your diet

?why you need to add Chia seeds to your diet

Chia seeds (Salvia hispanica) are small, edible seeds that are widely grown in Mexico. It dates back to the Mayan and Aztec civilizations, and black and white chia seeds were used by both civilizations as an energy booster.

These seeds are considered whole, unprocessed grains, and they are characterized by the ability of the body to absorb them in their entirety without the need to grind them, and they have a light flavor similar to the flavor of nuts, which makes it easy to add them to different foods and drinks, and they are often sprinkled on cereals, sauces, vegetables, and rice dishes, yogurt, juices, and baked goods, and it can also be mixed with water and used in its gelatin form.

Chia seeds benefits

?why you need to add Chia seeds to your diet

Chia seeds contain many important compounds and nutrients that give the body many health benefits, including the following:

  • It is considered one of the sources rich in antioxidants that protect the sensitive fats in it from rancidity, and it also helps to combat free radical damage that causes cell damage and contributes to ageing and chronic diseases, such as cancer.
  • It is one of the best sources of fiber in the world. It helps to slow down food absorption, increase the feeling of fullness, consume fewer calories, feed the good bacteria in the intestines, and maintain a healthy digestive system.
  • Chia is considered one of the richest sources of vegetable proteins; it contains more protein than other plants.
  • They contain large amounts of omega-3 fatty acids; they contain more omega-3s than salmon. But not as an alternative to other sources of omega-3, such as fatty fish and fish oil.
  • They promote bone health because they contain a group of important nutrients, such as calcium, phosphorous, magnesium, and protein, and it can be said that chia seeds are an excellent source of calcium for people who do not eat dairy products.
  • Due to its high fibre content, it can help reduce high blood sugar after meals and can significantly reduce blood pressure and inflammatory markers in patients with type 2 diabetes.
  • It lowers total and bad cholesterol levels and blood pressure because it contains fiber.

How to use Chia seeds

Chia seeds are rich in nutrients and do not have a specific taste, which makes it easy to add them to many recipes. The ways to use them are as follows:

  • Add them to water: 40 grams of chia seeds may be soaked for 20–30 minutes in 4 cups of water, and flavor can be added to this combination by adding pieces of fruit or lemon juice..
  • Chia shake: Chia seeds can be added to the shake to make it more nutritious, and they can also be added to any shake, but it is recommended to soak them in water before adding them.
  • Chia seeds: Regular breakfast cereals can be replaced with chia seeds by soaking them overnight in milk and adding nuts, fruits, or cinnamon on top of them.
  • Add them to salads: Chia seeds can be added to any type of salad.
  • Add them to baked goods: Chia seeds can be added to all baked goods, including bread and cake.
  • Soup: The flour used to thicken soups and sauces can be replaced with chia seeds by soaking them in water and then adding them to soups or sauces.

Read also :Amazing health benefits of cloves

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