Maintaining your overall health and well being is a holistic process involving physical practice such as yoga, mental practice such as meditation as well as good eating habits.
I’ve recently started incorporating chia seeds into my everyday diet, sprinkling it over my morning smoothies before yoga practice and adding it to my water throughout the day. I’ve even made it a part of my toddler’s diet, adding them to his morning oats; chia seeds are relatively tasteless, so this addition didn’t bother him at all.
If you’re giving your diet an overhaul and are thinking of ways to incorporate nutritious seeds and nuts, here’s five good reasons why you should be adding chia seeds to your meals!
It’s High in Minerals
Chia seeds are packed with minerals such as manganese, which are essential for metabolism and growth, phosphorus – which contributes to bone health, copper for the heart and magnesium. Just two tablespoons of these seeds will fulfill 18% of the daily-recommended intake (DRI) for calcium, 35% DRI phosphorus, 24% DRI magnesium and up to 50% DRI manganese.
Chia seeds are great addition to a vegan diet as it makes a great substitute for eggs. When mixed with liquids, the outer layer of a chia seed swells and forms a gel, simulating the consistency of eggs. Even if you’re not a vegan, replacing eggs with chia seeds will help lower the levels of cholesterol in your food and increase its nutrient content tremendously.
Making chia seeds as an egg replacement is easy! All you have to do is mix one tablespoon of chia seeds with three tablespoons of water and leave it to sit for 15 minutes.
It’s High in Fiber
Chia seeds are high in fiber, containing an unbelievable 10 grams in only two tablespoons and you only need a third of 2 tablespoons daily! Fiber is really important for the body as it balances the insulin levels. Chia’s high fiber content also helps promote healthy bowel movement and prevent chronic diseases.
Additionally, chia seeds can also work as a prebiotic and supports the growth of probiotics in the gut. This stems from the gelatin-like substance that chia seeds transform into when in the stomach.
It Can Help You Lose Weight
Adding chia seeds to your daily nutrition might just help you lose those extra pounds! Thanks to its high protein content, fiber and its natural gelling action, chia seeds help people feel full quicker and for longer. When ingested, the seeds absorb a considerable amount of water and immediately expand, curbing hunger for a considerable period of time.
However, it’s also important to note that eating chia seeds alone will not help you lose weight. It’s a great addition to an already healthy diet but will not work if you don’t change your eating habits to a more wholesome and nourishing one.
It Can Improve Anxiety Problems
Chia seeds are rich in omega-3 fatty acids as its lipid profile consists of 60% omega-3. We require a good dose of omega-3 fatty acids to upkeep a healthy mental and physical state, but our bodies can’t produce these fatty acids. An important benefit of omega-3 is its role in curbing anxiety and depression. The brain consists of 60% fats which affect the way people think, concentrate and remember. Of the different types of fats within the brain, omega-3 is one of them and is considered a good fat – beneficial to the brain.
Omega 3 is usually found in fish, plants and nuts. For vegetarians, chia seeds make a good alternative to fish when it comes to getting some omega-3 goodness. A small serving of chia seeds has two tablespoons of omega-3 fatty acids, which is equivalent to 4 ounces of salmon.
