This trendy superfood is now on the shelves of every grocery and health food store across the country. Chia seeds are tiny black and white seeds that becomes like a gel when soaked in water before consumption.
Chia seeds are harvested from the flowering plant Salvia hispanica, a member of the mint family that grows wild in Central America, where the seeds were a major food source.
Just one ounce of chia seeds contains about 11 grams of fiber.
A one ounce serving of chia seeds, which could be added to your overnight oats or your smoothie can help you fulfill your daily needs.
In order for the chia seed to move through the gut, it draws water from the intestine area, working like a sponge. They also expand in your stomach, so both of those things can cause a lot of bloating.
Then the solution for avoiding this is, to soak them in warm water for about five to 10 minutes before eating them. This way, they will have already expanded before entering your gut, it is recommended you should add at least 10 teaspoons of water to every teaspoon of chia seeds.
Not only these chia seeds high in fiber, but they’re also high in protein and both of which are known to make you feel fuller for longer. So less appetite, which may lead to weight loss.
The omega-3 fatty acids in chia seeds may also have a beneficial effect on heart health, by reducing inflammation to preventing blood clots.
It improves insulin sensitivity and help control blood glucose (sugar) levels.
It helps reduce blood pressure too.
Add dry chia seeds into yogurt or onto salads for added crunch. Mix chia seeds with water, juice, non-dairy milk, or other liquids, and within 15 minutes, the gel will form.
You can also put chia seeds into a smoothie.
Health food stores and most grocery stores sell chia seeds. You can also order them from online grocery retailers. Look for a mix of the black and white ones because brown chia seeds are not yet fully mature and won’t contain the same high level of nutrients. They may also have a bitter flavor.
Because chia seeds are so high in fiber, it is recommended that daily intake be limited to 1 to 2 ounces. Higher doses may cause digestive upset. Chia seeds can interact with certain medications, including heart medications, high blood pressure medications, and even aspirin. Always consult your doctor before adding chia seeds to your diet.
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