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Quote of the day:

‘We can see through others only when we can see through ourselves.”

– Bruce Lee

Chia Seeds

What is it?

Chia seeds are small, oval-shaped seeds that come from the plant Salvia hispanica, which is a member of the mint family. They have been consumed for centuries and were a staple in the diets of the ancient Aztecs.

Chia seeds are known for their nutritional value and health benefits. They have benefits, such as promoting heart health, regulating blood sugar levels, reducing inflammation, and supporting digestive health. Chia seeds have gained popularity in recent years due to their reputation as a superfood.

Chia seeds have the remarkable ability to absorb liquid and expand, forming a gel-like texture. This property allows them to retain moisture, aiding in hydration and providing a feeling of fullness when consumed.

Why does it matter?

Chia seeds offer many benefits due to their nutritional composition:

• Rich in Nutrients: Chia seeds are packed with essential nutrients. They contain a good amount of fiber, protein, healthy fats, antioxidants, and various vitamins and minerals.

• High in Fiber: Chia seeds are a great source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation.

• Omega-3 Fatty Acids: Chia seeds are a rich plant-based source of omega-3 fatty acids, particularly ALA. Omega-3 fatty acids are beneficial for heart health, reducing inflammation, and supporting brain function.

• Antioxidants: Chia seeds contain antioxidants. Antioxidants play a role in reducing the risk of chronic diseases such as heart disease and certain cancers.

• Blood Sugar Regulation: The fiber and protein content in chia seeds can help regulate blood sugar levels. They slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar after meals.

• Bone Health: Chia seeds are a good source of calcium, magnesium, and phosphorus, which are essential minerals for maintaining strong and healthy bones.

Chia seeds have many health benefits and should be incorporated into a balanced diet alongside other nutritious foods.

How to add into your daily routine?

Incorporating chia seeds into your routine is quite simple, here are some suggestions:

• Chia Pudding: One of the most popular ways to consume chia seeds is by making chia pudding. Simply mix chia seeds with your choice of liquid (such as almond milk, coconut milk, etc), add a sweetener if desired, and let it sit in the refrigerator for a few hours or overnight. The chia seeds will absorb the liquid and form a pudding-like consistency. You can top it with fruits, nuts, or granola for added flavor and texture.

• Smoothies: Add a tablespoon or two of chia seeds to your favorite smoothie recipe. The chia seeds will add extra nutrition and a thicker texture to your smoothie. Just blend them along with the other ingredients.

• Baking: Incorporate chia seeds into your baked goods like muffins, bread, or cookies.

• Toppings: Sprinkle chia seeds over your oatmeal, yogurt, or salads for an added nutritional boost.

• Energy Bars or Balls: Combine chia seeds with other ingredients such as nuts, dried fruits, dates, honey, or nut butter to make homemade energy bars or balls.

• Chia Water or Drinks: Add a tablespoon of chia seeds to a glass of water or coconut water and add lemon. Let the seeds soak for a few minutes until they form a gel-like texture and then drink. On tiktok this trend was called the “internal shower”.

Remember to drink plenty of water when consuming chia seeds as they can absorb liquid and expand in the stomach. Start with smaller quantities and gradually increase your intake to allow your body to adjust.

These are just a few ideas, and you can get creative with incorporating chia seeds into your meals and snacks.  If you have specific health concerns or dietary needs, it's always advisable to consult with a healthcare professional or a registered dietitian.

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