Chia Seeds for Detox – Nutrition, Benefits and Recipes
Benefits of Chia Seeds for Detox
Chia seeds have become the buzzword in weight loss and body detox communities worldwide. Although chia seeds are small in size they pack loads of nutrients that are essential for the body to detox and lose additional weight.
Chia seeds are rich in antioxidants, filled with omega-3 fatty acids and ideal source of fiber, calcium and iron. Omega-3 fatty acids are friendly fatty acids and help to maintain the level of HDL cholesterol. HDL cholesterol is linked to preventing stroke and heart attacks.
Let’s take a closer look at some of the highlighting aspects of chia seeds:
- Chia seeds are incredibly potent sources of protein as an ounce-full of chia seeds contain as much as 5.6 grams of protein.
- Chia seeds are an incredible alternate to avoiding dairy products in a vegan diet because when chia seeds are mixed with water they provide similar nutrients as eggs.
- Chia seeds can be consumed in various ways, from eating raw, cooked and being added to another food item.
Nutrient Content of Chia Seeds
According to the National Nutrient Database published by the United States, an ounce (28 grams) serving of chia seeds contains:
- 131 calories
- 13.07 grams of carbohydrate
- 11.2 grams of fiber
- 5.6 grams of protein
Chia seeds contain no sugar. Eating an ounce of chia seeds should fulfill 18% of your daily calcium needs, 27% of the phosphorous requirement, 30% of manganese needs and smaller portions of copper and potassium.
As compared to flax seeds, eating chia seeds is more beneficial as the latter contains higher levels of fiber, calcium, phosphorous and omega-3 fatty acids. Many people fail to consume these nutrients in their daily diet. Hence, the consumption of chia seeds has numerous health benefits.
Health Benefits of Chia Seeds
Numerous studies down these years have shown that a plant-based diet lowers the risk of severe health disorders, such as heart disease, diabetes, obesity and provides overall longevity.
Additionally, chia seeds are incredibly beneficial by improving complexion, boosting energy levels and helping to lose unwanted fat.
Let’s take a detailed look at the major health benefits of chia seeds detox:
1 – Fulfilling fiber content in the body
According to the recent dietary guidelines set by the US Department of Health, men under 50 years of age need to consume at least 30.8 grams of fiber per day while women under 50 should consume at least 25.2 grams of fiber.
For men over 50, the guideline considers the consumption of at least 28 grams every day ideal while for women under 50 years, the ideal daily fiber consumption should be around 22.4 grams.
However, most people consume less than half of the ideal amount. Lack of sufficient fiber as a nutrient in your daily diet causes constipation, weight gain, fluctuation in blood sugar levels and result in diet-related nausea and tiredness.
Hence, to avoid these conditions and ensure optimal fiber intake in your daily diet, it is highly recommended to add chia seeds to it.
Plant-based foods, such as vegetables, fruits, seeds, nuts and unprocessed grains are known rich sources of fiber. An ounce of chia seeds provides your body with 10 grams of fiber, which is almost half the daily recommended portion.
2 – Helps to lose unwanted weight
Fiber-rich foods make you feel full for longer and usually contain lower calories. Studies have shown that increasing fiber intake in your daily diet is an effective way to lose unwanted weight quickly.
A tablespoon of chia seeds contains nearly 5 grams of fiber. Chia seeds are also abundant sources of health-friendly omega-3 fatty acids and alpha-linoleic are thought to be useful for weight loss.
When you mix chia seeds with water, it turns into a gel-like substance. This can be consumed easier and digests more slowly, thus giving you a feeling of fullness for a longer period.
3 – Helps digestion and supports detox
Chia seeds, being rich in fiber content, help prevent constipation by regulating the digestive tract’s functions. Regular bowel movements help to release toxins from the body effectively.
Hence consumption of chia seeds is highly recommended for those seeking a simple and effective way to detox by improving their rate of metabolism.
Different Ways to Consume Chia Seeds
Chia seeds are incredibly versatile and can be added to almost any food item. Let’s take a look at the top 10 ways to consume chia seeds:
1 – Drink as detox water
Chia seeds are an incredibly effective addition to your regular detox water. If you want to make chia seeds detox water, simply take 1 cup of water and mix 1 tablespoon of chia seeds, 2 tablespoons of lime juice or fresh lemon and 2 tablespoons of honey. Let the seeds soak for a night before slurping down the chia Fresca.
2 – Chia seeds on sweet potatoes
Baked sweet potatoes go well with spices and olive oil. So, why not sprinkle a couple of tablespoons of chia seeds on your baked sweet potatoes the next time and enjoy a healthier vegan meal?
3 – Chia seeds on sliced fruit with nut butter
Do you love to smear nut butter onto banana and apple slices? Everyone knows the incredibly delicious snack it makes. To amp its healthy factor, simply sprinkle some fresh chia seeds on top of the nut butter before smearing it onto fruit slices.
4 – Add to fruit salads
Chia seeds can help make your morning fruit salad taste better and improve your daily nutrient intake for an overall healthy body. The higher fiber and friendly-fat content in chia seeds help boost energy levels and keep them soaring for a longer time.
Conclusion
Chia seeds have better fiber and mineral content. This helps to make vegan meals even more nutritional. Daily consumption of chia seeds is known to help prevent serious health disorders, such as heart problems, strokes, etc.
Chia seeds can be used in several different ways and this also makes them incredibly ideal as additions to your daily healthy meals.
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