Salvia hispanica

Subtly Adding Chia Seed into Diet and Enjoy Your Instant Health Boost!

We more and more hear mentions of “superfood” these days, as people are becoming more and more conscious about what they eat. Realizing what health benefits we can have if we incorporate certain kinds of food into our diet, it’s no wonder chia seeds are gaining popularity due to their numerous benefits.

The All-Rounded Health Benefits of Chia Seeds

Regulate blood sugar levels

It has been proven that if you add chia seeds to bread, it will help you regulate blood glucose levels, according to a study conducted in Ontario, Canada 1.

Aid in fighting cancer

Alpha lineic acid which is found in chia seeds limits the growth of cancer cells, says a study published in the Journal of Molecular Biochemistry 2.

Protect your heart

Chia seeds help lower your blood pressure, thus protecting your heart 3.

Chia seeds have a high anti-oxidant capacity 4 thus enabling skin protection against damage.

Delicious ways to incorporate chia seeds into your diet

With plenty of recipes including chia seeds, you will easily find recipes that satisfy your taste and find out that you can include chia seeds in almost any dish.

1. Chia seed jam

Instead of eating processed jams full of sugar, you can make your own healthy version of jam with chia seeds and just about any fruit you like. The recipe we recommend uses raspberries, but you can use any fruit of your own choosing.

2. Chia seed smoothie

By adding chia seeds to your smoothie, you make it even more nutritious and healthy and it’s a great choice if you are trying to lose weight. Try out this simple blueberry and chia seed smoothie that will boost your energy.

3. Chia seed yogurt

To get a great energy boost in the morning, just add chia seeds to your yogurt and you’ll see a slight change in texture, but the taste will remain great.

4. Chia seed pudding

Chia seed pudding is both a great way to start your day and super healthy dessert. It is super easy to make, and if you are beginner at making these puddings, we recommend basic chia seed pudding that…

Exposed: Get The Most Out Of Chia Seeds by Soaking Them!

You can’t look at any health blog these days without reading about the amazing benefits of eating chia seeds. While this superfood reaps lots of positivity for our health, there has been some negative side effects depending on how we prepare them.

Do we eat them dry or soak them first? Both methods are safe when it comes to consumption but the problem comes if chia seeds are eaten dry and not enough fluids are being taken in alongside them as this can actually cause gastrointestinal problems such as constipation, bloating and gas. So should we always soak them first?

WHAT?! The Benefits of Chia Seeds May Actually Harm Some of Us?

Chia seeds do live up to their hype. They can inject a high amount of fibre, protein, calcium, antioxidants and omega-3s into our diet.The problem is that their high fibre content may be what’s the biggest issue.

Unless you’re very conscientious about your fibre intake, most people don’t actually get enough fibre on a daily basis. Introducing chia seeds will increase soluble fibre intake massively and if the body isn’t used to this then constipation can occur.

Another problem is that chia seeds are highly absorbent and soak up a lot of fluid. When soaked fully, they form a gel. If you’re ingesting them dry, you can imagine how much liquid they soak up within the body making constipation an even bigger threat. But by soaking them 1 prior to consumption, you make it much easier to digest eliminating the chance of constipation…

When Making Desserts Are Fun, Delicious and HEALTHY: Chia Seed Pudding

We are now in the era of rediscovering amazing benefits of many super foods that have been around for quite some time now and chia seeds are one of them. The word “chia” actually means “strength” in the Mayan language as chia seeds are powerful energy boosters. Not only do they boost your endurance, but they are also packed with nutrients that have a positive influence on your health on so many levels.

Chia seeds come from a flowery plant of the mint family, Salvia Hispanica, which grows in Mexico, and it was a food of choice for Aztec warriors for providing them with strength to fight. However, it was not very well known in the other parts of the world, until researcher Wayne Coates started studying chia back in 1991. Chia seeds can be of white or black color, and they are rich in omega-3 fats, fibers, proteins, calcium and phosphorous.

Chia seeds: Rich in nutrients, Low in calories

  • 34.4 grams of fiber
  • 16.5 grams of proteins
  • 17.83 grams of omega-3 fats
  • 860 milligrams of phosphorous
  • 631 milligrams of calcium

With only 486 calories in 100 grams and plenty of proteins, minerals and healthy fats, chia seeds have rightfully earned their place in the super foods. Besides phosphorous and calcium, chia seeds are also a great source of iron, magnesium, potassium and manganese. If you are looking for a great gluten-free source of valuable antioxidants, then chia seeds are the perfect choice for you.

What health benefits do chia seeds provide?

Chia seed can be beneficial for your skin, digestive health, heart, helps with diabetes and makes your bones stronger.

Chia seeds can prevent skin aging

A study conducted in Mexico 2 has confirmed that chia seeds possess high anti-oxidant capacity, which helps in preventing skin damage. Anti-oxidants remove free radical from our blood thus helping the skin repair faster and prevent premature skin aging.

Chia seeds prevent cardiovascular diseases

Chia seeds have numerous health benefits that can help your heart and prevent various cardiovascular diseases. By lowering blood pressure, chia seeds help in protecting your heart, as researchers from the Department of Nutrition at University of Paraiba in Mexico have proven 3.

Furthermore, chia seeds reduce the risk of heart attack due to the fact that they are a great source of fiber. It has been proved 4 that taking just 10 grams of fiber on a daily basis can reduce the levels of bad cholesterol in your blood.

Chia seeds control blood sugar levels

Thanks to their high content of fibers, proteins and healthy omega-3 fats, chia seeds can improve your metabolic health, and consequently help you regulate blood sugar levels and reduce the risk of diabetes. Researchers…

Meatless Protein: Top 10 High Protein Vegan Foods For All The Vegan Gym People!

It’s very hard to be a vegan athlete: Not only do they have to plan their meals more carefully than their meat-eating counterparts, but they are also frequently subject to intense skepticism and scrutiny from the athletic community at large. You can’t gain muscle if you don’t eat meat. There’s no way you’re getting enough protein to accommodate your workout schedule.

Do any of these statements or questions sound familiar?

If you’ve been a vegan athlete for more than, say, a week, I’m betting the answer is “yes”.

These comments are annoying and misguided. Still, they do have a small grain of truth to them: If you’re working out regularly, then it’s vital to consume plenty of protein on a regular basis. That’s because protein provides our bodies with the fuel they need to power through workouts and recover after them.

Here’s what happens if athletes (whether vegan or carnivorous) don’t consume enough protein:

Your body will break down muscle instead of building it.

When you aren’t eating enough protein, your body needs to find fuel somewhere else—and if it gets desperate enough, it will start “feeding” on your own tissues in order to do so. More specifically, the body will start to tear down muscle tissue1 in order to obtain the amino acids that are necessary for sustaining the function of your organs. Obviously, the loss of muscle mass is the last thing any athlete wants.

It will take longer to recover from injuries.

Our bodies require protein2 in order to repair damaged cells, skin, and tissues. When we’re not consuming enough protein, our bodies won’t recover from injuries as quickly, and we’ll suffer from decreased immunity overall. This can be a major setback for anyone attempting to follow a rigorous training plan.

You’ll feel tired all the time.

If you’re not getting enough protein—especially as an athlete—then you’re liable to suffer from chronic fatigue3 or a general sense of sluggishness. This can seriously impair your workout routine, because you’re less likely to show up for your workouts or power through intense workouts if you’re constantly feeling tired.

So it is true that protein should play a major role in athletes’ diets. But it certainly is not true that it’s impossible for vegans to eat a high-protein diet. We’ll prove it in the following section.

High-Protein Foods for Vegan Athletes

There is a huge variety of vegan foods that are packed with protein. Below, we’ve highlighted 10 of the best.

These teeny tiny little seeds are known as a superfood for a reason: They pack four grams of protein into just two tablespoons, and they also boast plenty of other nutrients in the form of calcium, fiber, iron, magnesium, zinc, and omega-3 fatty acids. Chia seeds can be added raw to a variety of dishes, from smoothies to oatmeal or yogurt parfaits. Give them a try in this recipe for Chia Vegan Protein Muffins.

Young soybeans (aka edamame) boast 11 grams of complete protein per half cup, which makes them a stellar source of protein. They’re…

Chia Pudding is Perfect for Breakfast and Desserts! Here Are Some Delicious and Easy Recipes For You To Try

Ever felt guilty while reaching for another rich dessert? Or struggled to find time to eat a healthy, tasty breakfast in the morning?

Yes?

Then you need to try Chia Pudding.

This unusual pudding is made from chia seeds and a liquid of your choice. When added to water, the seeds form a gel, and the finished pudding resembles a mousse or yoghurt.

It’s healthy, easy to prepare and can be customised to suit your tastes – so it’s not surprising that this little pudding is becoming extremely popular.

Make chia pudding once, and we guarantee you’ll be hooked.

5 Benefits of Eating Chia Seeds

Wondering exactly what these weird sounding seeds are, and why you should be eating them?

We’re here to let you know.

Chia seeds have loads of health benefits, and we’ve listed some of the most significant below.

1. They’re low in calories.

One ounce of chia seeds contains only 137 calories, making them an excellent choice if you’re looking to lose weight. Calorie for calorie, chia seeds contain many more nutrients than lots of other foods, so they’ll definitely be a better dessert choice than that bar of chocolate or slice of cake.

Chia seeds are high in fibre, which aids digestion and can help you to lose weight. If you struggle to get enough fibre in your diet, adding a handful of chia seeds to your breakfast is an easy way to get more.

3. They contain plenty of antioxidants.

Chia seeds have been found to contain lots of antioxidants, including quercetin, kaempferol, and myricetin 1.

Antioxidants can help slow and prevent cell damage, keeping your body functioning the way it should. Getting antioxidants from your diet is much more effective than taking…