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

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.

Antioxidant powerhouse:

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

Supports weight management:

• 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.

Bone health:

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

Stabilises blood sugar levels:

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

Chia seed recipes

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

Instructions:

• 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.

Chia seed smoothie

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

Instructions:

• 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.

Benefits: This smoothie offers a nutrient boost with the added benefits of chia seeds, fruits, and greens, making it a perfect option for breakfast or a post-workout snack.