Staying Healthy – Chia Seeds

After a very worrying time during the Covid -19 Pandemic many of us have thought about our health and how to improve and maintain it with out the need to splash out. Chia seeds are an easy and affordable way to get some super health benefits. They are also available in our local supermarkets here in Spain. Below are just some of the benefits:

Promotes Healthy Digestion

Chia seeds contain fibre and by adding 2 table spoons a day to your food or water is sufficient to aid a healthy digestive system. The fibre gives our digestive system a healthy boost by stimulation its function.  Foods that don’t contain any or little fibre move through our system too quickly so we don’t absorb any nutritional value, chia seeds work in the opposite way keeping our blood sugar at a healthy level. Eleven out of the 12 grams of carbohydrates in Chia seeds are fibre.

Cardiovascular Health

They also reach to our heart and cardio system. They are a rich source of Omega 3 fatty acids that help to decrease inflammation and the chance of developing arterial and deep vein thrombosis. They are also known to help in reducing Arrhythmia. (irregular heartbeat)

Those with high cholesterol can gain a huge benefit as they help to raise HDL (healthy cholesterol) which reduces plaque build up in the arteries and at the same time improves cognitive function.

Increases Energy Levels

The carbohydrates in chia seeds have a slow conversion time, which means they fuel the body for longer. They slow down the digestive system holding onto their nutrients for longer. Many athletes use Chis seeds to improve their performance and sustain energy levels.

 Rich in Protein

A one-ounce serving of chia seeds contains approximately five grams of protein — about ten percent of the average daily requirement of this nutrient. They also also contain amino acids necessary for muscle repair and growth. These easy to eat seeds are perfect for those on a vegan diet to increase protein intake.

High in Antioxidants

The body creates natural by-products known as free radicals, a consequence of cells aging and breaking down. These molecules are dangerous to overall health because they disrupt healthy cell repair and new cell generation. This can encourage cancerous growths and premature aging.  The antioxidants in Chia seeds can prevent the reproduction of free radicals and lower their ratio to healthy cells.

 Build Strong Bones

We all know that calcium is an essential ingredient for building strong bones and preventing osteoporosis the brittle bone disease that break more easily. A mere one-ounce serving of Chia seeds contains fifteen to twenty percent of the recommended daily allowance of calcium. They also contain phosphorus and magnesium, both of which are necessary to build strong bones.

Naturally Raw and Organic

Chia seeds are naturally organic, non-GMO, and raw. They do not need any pesticides or artificial supplements to grow, which means they are always free of poisonous chemicals used in the cultivation of some plants. People who follow a vegan raw diet, or otherwise wish to reduce their GMO intake, can rely on Chia seeds as a healthy substitute for many animal products.

Read more here source:

So, how to eat them:

As they don’t have a taste add a spoon to your yogurt, breakfast cereal, jam on your toast, soup, smoothie, gravy, sauce, salad dressing and butter or mayo in your sandwich.

If you bake your own bread then add them to the flour mix. There are lots of breads and wraps these days containing Chia seeds. You can add them to just about any baking.

If you make a lot of wet food like currys or stews then add a table spoon and you won’t even notice.

A table spoon can also be added to a litre of water or juice. Just add and wait 30 minutes before drinking.

The Caring for You at Home Team take great care in all our clients meal preparation and always use fresh ingredients.