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Try out chia seeds and benefit from their nutrition

Try out chia seeds and benefit from their nutrition

Chia seeds were first introduced to me while I was actively trying to lose weight. It was these little black guys that seemed like pepper when seen once. I had never tried it before. So, I am unsure if I should. But, trust me, when I did, it secured the top spot on our grocery list. So, if you are hesitant about trying them yourself, worry no more as I laid out what you could gain and make out of them.

Origin of Chia Seeds

Salvia hispanica, sometimes referred to as Mexican chia or salva chia, is an edible seed-producing species of flowering plant in the Lamiaceae family. Salvia hispanica seed is frequently sold under the trade name “chia”. The plant, indigenous to Mexico and Guatemala, was a key crop for pre-Columbian Mesoamerican Indian tribes like the Aztec.

Nutritional Content of Chia Seeds

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Chia seeds are increasingly highly valued for their dietary and health benefits, sometimes supported by well-established scientific data or by fads and superstitions. Chia seeds are praised for their supposed health advantages because they contain a lot of alpha-linolenic acids (ALA), an omega-3 fatty acid derived from plants. Fiber, protein, calcium, iron, magnesium, zinc, and antioxidants are also abundant.

Uses of Chia Seeds

Chia seeds are readily digested and can be eaten whole, unlike other seeds like flaxseed which need to be ground to increase their nutritional value. This can be sprinkled on yogurt or cereal or sprouted fresh in salads and sandwiches. The seeds can also be mixed into water, juice, or milk to form thick drinks and puddings.

In baked items, they can be a component to take the place of eggs. This is especially beneficial for vegans and people who are allergic to them. There is also some evidence that chia seeds may work as an appetite suppressant due to its high fiber content and ability to swell like a gel.

For those who want to incorporate chia seeds in their meal or diet plan, here is a list of the five simplest recipes you can try at home exclusively from Healthline.


One of the easiest ways to incorporate chia seeds into your diet is to add them to your water. To make chia water, soak ¼ cup (40 grams of chia seeds in 4 cups (1 liter) of water for 20-30 minutes. Add chopped fruit or a squeeze of orange to add flavor to your drink.

Homemade Lemonade

Chia seeds in lemonade are as simple as chia water. Soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for 30 minutes. Then add the juice of one lemon and your favorite sweetener. You can also experiment by adding flavors such as cucumber and watermelon.


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Chia pudding is also as easy to make. It can be made with juice or milk, including flavors such as vanilla and cocoa. Add seeds and let the mixture soak longer for a thicker pudding-like texture. Chia Pudding can be eaten for breakfast or as a dessert. If you do not like the texture of the seeds, you can blend them for a smoother finish.

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Photo | Chiamigos

You can replace your usual cereal with chia cereal for breakfast. Soak the seeds in milk (or almond milk) overnight and top with nuts, fruits, or spices such as cinnamon. You can also use mashed bananas and vanilla extract for a delicious morning snack.


Photo | Keto Focus

Chia seeds can absorb up to 10 times their dry weight in water, making them a great substitute for pectin in jams. Pectin is quite bitter, so replacing the pectin with chia seeds eliminates the need for extra sugar to sweeten the jam. Even better, chia jam is much easier to make than regular jam. Try adding blueberries and honey – skip the refined sugar.

When all we want is a healthy lifestyle, we should start by doing the simplest things. Although many studies must be conducted before any definitive conclusions can be drawn, chia seeds are a great way to start afresh with proper diet and consumption.

Now that I have provided you with a list of recipes you can make, you better tag me with your results in the future. I am looking forward!

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