Health benefits of chia seeds and 3 delicious recipes to reap all its goodness

Health benefits of chia seeds: The fibre and healthy fats in chia seeds can help stabilise blood sugar levels and improve insulin sensitivity (Image: Canva)

Chia seeds are tiny powerhouses packed with nutrients and offer a range of health benefits. They support a strong digestive system and are great for managing your weight. Chia seeds can be easily incorporated into your everyday dishes.

Here’s a look at the numerous benefits of chia seeds and three delicious recipes to enjoy their goodness.

Health benefits of chia seeds

Nutrient-rich:

• High in fibre: Chia seeds are an excellent source of dietary fibre, which supports digestive health and helps maintain regular bowel movements.
• Rich in Omega-3 Fatty Acids: They contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid beneficial for heart health.

• Protects against oxidative stress: Chia seeds are packed with antioxidants that help combat oxidative stress and inflammation in the body.

• Promotes satiety: The high fibre and protein content in chia seeds help you feel full longer, aiding in weight management and reducing overall calorie intake.

• High in calcium: Chia seeds are a good plant-based source of calcium, which supports bone health and strength.

• Helps regulate glucose: The fibre and healthy fats in chia seeds can help stabilise blood sugar levels and improve insulin sensitivity.

Chia Seed Raita

Ingredients:

• Chia Seeds, 2 tablespoons
• Yoghurt, 1 cup (plain)
• Cucumber, 1/2, grated
• Coriander leaves (chopped), 1 tablespoon
• Cumin powder, 1/2 teaspoon
• Salt, to taste
• Chili powder (optional) , 1/4 teaspoon

• Soak chia seeds in a small amount of water for about 15-20 minutes until they swell and become gelatinous.
• In a bowl, mix yogurt, grated cucumber, soaked chia seeds, cumin powder, and salt.
• Garnish with coriander leaves and a pinch of chili powder if desired.
• Serve chilled as a refreshing side dish.

Ingredients:

• Chia Seeds, 1 tablespoon
• Frozen berries, 1/2 cup
• Banana (sliced), 1
• Spinach (optional), 1 handful
• Almond milk or Yoghurt, 1 cup
• Honey (optional), 1 teaspoon

• In a blender, combine chia seeds, frozen berries, banana, spinach (if using), and almond milk (or yoghurt).
• Blend until smooth. Add honey if desired for extra sweetness.
• Pour into a glass and enjoy immediately.

Chia seed parantha

Ingredients:

• Whole wheat flour, 1 cup
• Chia seeds, 2 tablespoons
• Salt, to taste
• Carom Seeds (ajwain), 1/2 teaspoon
• Water, as needed
• Ghee or oil, for cooking

• In a bowl, mix whole wheat flour, chia seeds, salt, and carom seeds.
• Gradually add water and knead into a soft dough.
• Divide the dough into small balls and roll each ball into a flat circle (paratha).
• Cook on a hot griddle with a little ghee or oil until both sides are golden brown.
• Serve hot with yoghurt or pickle.