Many health-conscious cooks and marketers of “super foods” have rediscovered chia seeds as somewhat of a super food. Considering their strong nutritional profile, this makes perfect sense. Not only are chia seeds rich in protein, but in comparison to flaxseeds, they also contain far more omega-3 fatty acids. Chia seeds are an excellent source of fiber, manganese, phosphorus and phytochemicals. Calcium and vitamin C are also contained in chia seeds, along with some potassium and sodium too.
Chia seeds tend to become gelatinous after expanding, when soaked in water, which is the reason they aid digestion and have a low glycemic index. A tablespoon of the gelatinous chia seeds mixture is equal to a teaspoon of dry chia seeds. So, whenever chia seeds need to be added to a smoothie, a tablespoon of that gelatinous mixture can be easily scooped up and added to the drink. Not only will it add substance to a smoothie, drinking a chia-enriched will make a person feel well nourished. A smoothie containing chia seeds, and even other soaked nuts and/or seeds, can make an energy-rich breakfast and the ideal food for a morning workout.
Chia seeds happen to be tasteless, so they will never affect the flavor profile of smoothies when added to them. Instead of adding a gelatinous mixture of the soaked seeds, they can also be milled and then added to smoothies.
Since chia seeds are able to slow down digestion, many researchers are studying its use as a possible natural way of treating type-2 diabetes. As mentioned, chia seeds develop a gelatinous coating when exposed to liquids, and blood sugar spikes are apparently prevented by that gelatinous coating.
Get Full Quicker
Chia seeds also contained the amino acid tryptophan, which is also contained in turkey. Although tryptophan is known for having somewhat of a sedative effect, it also helps improve mood, regulate appetite and sleep.
Get More Fiber
11 grams of dietary fiber is contained in merely a 1-ounce or 28-gram serving of chia seeds, which is nearly a third of the daily fiber intake that is recommended for adults. So, if chia seeds are added to smoothies, it can become more convenient to get a decent amount of fiber, which is necessary for digestive health.
Get Rid Of Belly Fat
The fact that blood sugar is stabilized by chia seeds, also helps combat insulin resistance, which can be linked to an increase in belly fat. A person’s overall health is also harmed by this type of resistance.
Improve Heart Health
It has also been noted that diabetics may experience an improvement in blood pressure by consuming chia sees. Healthy cholesterol is also increased by these seeds, while total LDL and triglyceride (bad) cholesterol is lowered.
Chia seeds also do not contain cholesterol and can prove to be an excellent source of protein. 4.4 grams of protein is contained is contained in a 28gram gram serving of chia seeds, which is almost 10% of the recommended daily value.
Plenty Of Phosphorus
Chia seeds also contain 27% of the recommended daily phosphorus value, which enables them to help maintain healthy bones and teeth. The body also uses phosphorus to synthesize protein for the growth and repair of cells and tissues.
Stock Up On Omega-3
Chia seeds are rich in omega-3 fatty acids, with a 1-ounce serving containing almost 5 grams of omega-3 fatty acids. Brain health depends on these fats. Unlike flaxseeds, omega-3 fatty acids from chia seeds are known for their better conversion into the food or into the plasma.
Stronger Bones & Teeth
18% of the daily calcium intake that is recommended for adults is contained in a serving of chia seeds, which is enough to get started with maintaining good bone and dental health, and preventing osteoporosis.
Manganese is an important nutrient for health, even though it is not well known. It is good for bones and can help the body use biotin, thiamin and other essential nutrients. 30% of the manganese intake that is recommended for adults is contained in merely 1 serving, or 28 grams of chia seeds.
Chia seeds can not only be added to smoothies but also to other recipes as well, such as whole-grain bread. It should be obvious by now that she little edible seeds have a massive nutritional profile so they can truly enrich healthy smoothies, making them a source of the above health benefits.