When it comes to healthy breakfast options, seeds, nuts, and fruits top the list of preference, as they are rich in nutrients and are said to keep us full for longer duration. Most importantly, they are effective in weight loss. One of the most important and effective seeds that has been buzzing for a while is chia seeds. These are tiny, nutrient-dense seeds derived from the plant Salvia hispanica and fall in the category of superfoods packed with fiber, protein, omega-3 fatty acids, and antioxidants, making them a popular choice for health-conscious diets. When soaked in water or milk chia seeds form a gel-like consistency due to their high soluble fiber content, aiding digestion and promoting satiety, and are often considered to be effective with weight management . Let us tell you more about these tiny seeds, and the right way to add them to your daily breakfast.
According to the USDA National Nutrient Database, one ounce (approximately two tablespoons) of chia seeds contains about:
Fibre: 10 grams
Protein: 4 grams
Fat: 9 grams (5 grams of omega-3 fatty acids)
Calcium: 18 percent of the Recommended Dietary Allowance (RDA)
Magnesium: 30 percent of the RDA
Phosphorus: 27 per cent of the RDA
How much chia seed is good for daily consumption
As per experts, the appropriate daily intake of chia seeds depends on age, sex, health status, and dietary needs. However, it is said that consuming about one to two tablespoons (15 to 30 grams) of chia seeds daily is safe and effective for adults.
Health benefits of chia seeds
Take a look at the benefits of consuming chia seeds on a daily basis.
Aid with weight loss: They are rich in fibre and protein content, that help increase satiety and reduce hunger, which can lead to lower calorie intake throughout the day and further aid with weight loss.
Rich in omega-3 fatty acids: It is said that chia seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is crucial for heart health. They are good for heart health, help reduce inflammation, and support brain function. They help lower blood pressure, reduce triglycerides, and improve overall cardiovascular health as well. Additionally, omega-3s promote healthy skin, boost cognitive function, and may reduce the risk of chronic diseases such as arthritis and depression.
Good for heart health: The omega-3 fatty acids found in chia seeds, particularly alpha-linolenic acid (ALA), are known for their heart-healthy benefits. These fatty acids can help reduce inflammation and lower blood pressure, two key factors in reducing the risk of heart disease.
Rich in fiber: Chia seeds are one of the best sources of dietary fibre and are proven to help promote digestive health by aiding in bowel regularity and feeding beneficial gut bacteria. It also contributes to a feeling of fullness, which can aid in weight management.
Rich in protein: Chia seeds contain all nine essential amino acids that the body cannot produce on its own. These seeds contain approximately 4 grams of protein per 28-gram serving, which is equivalent to 1 ounce.
Rich in antioxidants: Chia seeds are rich in antioxidants, including chlorogenic acid, caffeic acid, and quercetin, which help protect the body from oxidative stress and reduce inflammation. These compounds help protect cells from damage caused by free radicals, reducing inflammation and oxidative stress in the body.
Good for bone health: They are rich in calcium, phosphorus, magnesium, and protein content, and are said to contribute to bone health and can be particularly beneficial for those who are lactose intolerant or do not consume dairy products. To boost bone health with chia seeds, it is suggested to consume them daily by adding a tablespoon to water, smoothies, or yogurt.
How to add chia seeds into breakfast
Take a look at these 6 smart and simple ways of adding chia seeds into your breakfast meal that can aid with effective weight loss
Chia Pudding: Soak 2 tablespoons of chia seeds in 1 cup of almond milk or Greek yogurt overnight. Add honey or stevia for sweetness and top with berries, nuts, or seeds for a nutrient-rich, filling breakfast.
Smoothie Booster: Blend 1 tablespoon of chia seeds into your morning smoothie. They thicken the smoothie naturally and add fiber, keeping you full longer. Pair with spinach, banana, and protein powder for a balanced meal.
Oatmeal Topping: Sprinkle 1-2 teaspoons of chia seeds over your oatmeal or porridge. It adds crunch, fiber, and omega-3 fatty acids while boosting satiety.
Chia Pancakes: Mix 1 tablespoon of chia seeds into besan and sooji pancake batter. It enhances texture, provides extra protein, and keeps you energized throughout the day. Top it with fiber rich veggies like cucumber and broccoli for added nutrition.
Chia Waffle: Add 1 tablespoon of chia seeds into your regular chocolate and flour pancake batter. It enhances texture, provides extra protein, and keeps you energized throughout the day.
Chia Seed Yogurt Parfait: Layer chia seeds, Greek yogurt, and fruits in a jar. Add nuts or granola for crunch. This parfait is high in protein and fiber, making it a perfect weight-loss breakfast option.
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