Chia seed benefits: how effective are they?

Heard of Chia seeds, wondering what Chia seed benefits are? You probably heard of Chia seeds. Chia seeds are the tiny black seeds of the triathlons they are native to Mexico and Guatemala and where is staple food for the ancient Aztecs.

Remarkably this small black seeds contain a large amount of fibre and Omega-3 fatty acids he’s got plenty of high-quality protein and several essential minerals and antioxidants.

Nutrition Facts
For a Serving Size of 4 tbsp (48g)
Calories 240

Calories from Fat 180 (75%)
% Daily Value *
Total Fat 20g –
Monounsaturated fat 1.2g –
Polyunsaturated fat 16g –
Sodium 0mg 0%
Potassium 80mg –
Carbohydrates 20g –
Net carbs 0g –
Fiber 20g 81%
Protein 8g
Vitamins and minerals
Vitamin A 0μg 0%
Vitamin C 0mg 0%
Calcium 320mg 33%
Iron 0mg 0%
Fatty acids
Amino acids

Is remarkable that only 4 teaspoon of Chia seeds contain 95% of your fibre intake., depending on your gender and age. On average, the recommended national fibre for men is 30 to 38 grams. 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a women is 51 and older.

Fibre is widely mentioned in fitness and weight loss. It keeps you fuller for longer.

Chia seed benefits?

Chia seeds are an excellent choice for energy levels as it contains lots of healthy fats. It’s also one of the highest plants with high protein source and carbohydrates.

It also contains and gives you 18% of your daily calcium, 27% of phosphorus and 7% of zinc per ounce. It also gives you essential minerals that improve the adipose tissue dysfunction, glucose tolerance, enhanced blood sugar and normalizes insulin resistance.

Chia seeds contain quality fibre, protein, and minerals that help you build and maintain a strong, healthy cognitive function, and overall quality of life.

Chia Seeds for weight loss

Do Chia seeds make you lose weight? Well not really. The fact is Chia seeds contain a lot of fibre. This makes you fuller and stops you from overeating. Chia seeds also have low calories but very high level of fibre. A diet with hgh in fibre has consistently been linked to weight loss. According to research, Eating 30 grams of fibre daily may help you lose the same weight as following a stricter diet.

Despite the speculations, there is no proof that chia seeds will make you lose weight. This was proven by several researches!

Chia Seeds: How to Eat Them:

Greek yogurt

Greek yogurt can be very plain. Start adding some dressing to it, fruits, nuts,cinnamon and some chia seeds.

 

 

 

 

Smoothies

There are many weight loss smoothies you can make. Nothing better than a tasty smoothie that is extremely healthy. Start adding some Chia seeds to your weight loss smoothie and double your nutrition’s while sticking to calories intake. They will keep you fuller!

 

 

 

 

 

Add them to your oatmeal

Who said a bowl of oatmeal’s has to be the old plain way. You can literally double your nutritional intakes by adding a small dressing into it. You can add banana, Chia seeds and feel more fuller, gain more nutrition with that small change.

 

 

 

 

Add them to soup

Do you like making a healthy soup. How about you start adding Chia seeds to your veggie soup. This will add extra vibre, calcium and plentiful antioxidants. While keeping you fuller longer then just soup itself.

 

 

Add them to your fruit salad

Do you enjoy making fruit salad but getting tired of same old recipes. Well here is a powerful ingredient to add to your fruit salad. Add some Chia seeds and feel your energy soaring to the roof! Fruit salad don’t have to be the same recipes, time to spice it up and add more nutrition to it.

 

 

 

Add them to your avocado

 

You heard avocado is good for weight loss and start a diet plan that includes avocado? Great. Start adding chia seeds to your avocado or avocado toast and reap double the benefits of avocado alone.

 

 

Chia seed pudding

Chia seeds pudding with banana and hazelnut on grey textured backgroundMake Chia seed pudding

How about a completely new meal plan of making chia seeds pudding. This is one of the most popular ways of making chia seeds. Grab a quarter cup of the seeds and mix it with one cup of liquid(almond milk/fruit juice). Wit for the mixture to no longer be watery and they have mixed up.

 

This can be ready as little as 15 minutes!

The list can go on and on. You can add Chia seeds to any meal plan, this is because its i very small and have no taste by itself. So get started and start implementing chia seeds into your meal plan.

Conclusion

In conclusion. Chia seeds is extremely good for your health. For such a small food, it contain a lot of antioxidants, minerals, Omega-3 fatty acids. It’s high in fibre. It will help in your weight loss journey as it will make you fuller and therefore less prone to snacking and feeling hungrier.

Chia seeds are small and very healthy option to add to your weight loss diet. Start your meal plans with Chia seeds in mind, soon you will feel it’s full benefit.

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