You probably asking, did she say chia seeds? Wait a minute, is that also a kind of food? Well you have guessed right. Chia seeds are very small and tiny in size. Nutritionally, they are powerhouse of many nutrients. They are full of many important nutrients like protein, fiber, iron and calcium. They are also excellent source of essential omega-3-fatty acids (also known as healthy fat). Below are four health and nutritional benefits of chia seeds:

Omega-3-Fatty Acid

Omega-3-fatty acid are called essential fatty acids because our bodies cannot produce it on it own. We must eat food containing these nutrients for our body to easily use it. Chia seed contain these omega-3 fatty acids which are very important to your heart health. Eating foods high in omega-3-fatty acids help to increase your good cholesterol and reduce your bad cholesterol. The more good cholesterol is in your blood, the better you protect yourself against heart attack, stroke and heart disease,. That way your heart and your overall health will be healthier insha Allah.

Fiber

The easiest way to increase your fiber intake is by eating more plant-base foods. Fruits, vegetables, nuts, seeds and whole grains. Seeds like chia seeds are excellent source of fiber. Fiber rich goods are low in calories and help you feel full longer before you start to feel hungry again. .

For every 2tablespoon of chia seeds, there is about 11grams of fiber. Now thats about half of your daily recommended intake of 25-30grams coming from just one food alone. Adding 1tablespoon of chia seeds to your smoothie or salad can also help stabilize your blood sugar and reduce your blood pressure at the same time.

You may also love to read Peanut Butter Chia Pudding and Stewed Berries.

Protein

Chia seeds are high in protein. Every 2 tablespoons of chia seeds has about 5 grams of protein. Now thats a lot of protein considering that your daily protein intake is not solely dependent on just chia seed alone. For example, if you add 2tablespoon to your salad bowl that probably has egg, fish, chicken or even beans, thats a lot of protein right there in just one meal of the day. And as you may know, protein are the building blocks of tissues, organs, muscles, hormones and all the enzymes in our body system. They also help to keep you fuller for longer.

Good Source of Iron

As women, our monthly period affects our iron levels especially if you are a heavy bleeder. This may cause anemia. We loose iron during our periods and childbirth. So eating iron rich foods help to restore your iron levels that is loss during those times. If you are not eating enough animal protein, plant-based foods like legumes and green leafy vegetables can help to increase your iron levels as well.

Tips and Tricks on Using Chia Seeds

Mix it Up: It is recommended that you eat chia seeds with other food or soaked before eating. Consuming Chia Seeds alone in its dry state without adding to other foods can be harmful to your health.

Drink up: Due to high fiber content, they absorb a lot of water. It is advisable that you drink a lot of water or fluid enough to keep you hydrated when you eat foods high in fiber. Because they have potential to cause dehydration due to their tendency to absorb water.

Substitute it: Chia seeds are excellent substitute for eggs. To use these seeds as egg substitute, mix 1 tablespoon with 3-4 tablespoon of water. Allow to soak for few minutes to form a gel. You can used this in place of eggs in baking and other cooking methods.

Thicken it Up: Use Chia seeds as natural thickener to thicken soups, smoothies, meatballs and your favorite breakfast cereal. You may grind the seeds in coffee grinder to give it a finer texture.

Simple Chia Seeds Recipe To Try

To make Chocolate Banana Chia Smoothie, blend 1 medium banana, 1/2 sliced zucchini, 1.5 cups water or milk of choice. (I used whole milk), add 2 tablespoons of chia seeds, 1 tablespoon cocoa powder, honey or agave nectar as sweetener.

Note: You may also add spinach and a cup of blueberries for added antioxidants, and blend all in together in a food processor or blender.