I’ve recently started getting back to using my creativity and what better way to use some of my design ideas by creating some of my own health infographics. Now you can check out my new infographic on the benefits of Chia seed (called Salvia Hispanica) which was prized by the ancient Aztecs within this post. It also explains why you really need to be including them into your diet and I have also included a recipe for you to try.
It is in fact one of the most nutritious foods on the planet, full of antioxidant to prevent oxidative damage (i.e to your cells), loaded with fibre (which makes it good for weight loss), protein (a good balance of essential amino acids), Omega-3 fatty acids and various micronutrients that are essential for our health and some studies have noted improvements in blood pressure levels and for reducing Type 2 diabetes in people (1. See link to study below if interested).
If you are vegan or vegetarian chia seeds are your best bet for upping your protein and omega 3 content (see second link: Mohd et al 2012) which is needed to avoid deficiencies, boost your energy, keep you filling fuller of longer and help keep your muscles in good shape. Not only this but a study (Ayerza & Coates, 2005) found that chia seeds have cardiovascular protecting abilities as they help increase good cholesterol (HDL) due to the α-linolenic–rich oil found in chia seeds (which makes it the highest known vegetative source of α–linolenic fatty acid) and they concluded it to be a suitable alternative to omega-3 essential fatty acids for vegetarians/vegans and people allergic to fish and fish products. Therefore we definitely have some promising benefits with including chia seeds in our food.
Chia seeds are also very easy to include and incorporate in to your diet. You can add water to them and they become a gel and because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.
Check the infographic below for more information on chia seeds.
I must admit on their own they taste bland but by adding them to foods you increase the nutritional values such as baking cakes or bread and gives them a better texture. Chia seeds can also be added to make healthy pancake recipes, to puddings, to make your own energy health bars, for porridge, to make muffins, theres so many possibilities with chia seeds.
Luckily I have a healthy (dairy-free, gluten-free) delicious chia seed recipe to share with you that you can include for your breakfast.
Check the second infographic recipe (below) for ingredients and instructions. Its super easy and simple recipe.
As a recommendation I tend to buy Linwoods Milled Chia seeds from my local health food stores, but my all time favourite which is a great price, super good quality, organic and from a trusted company has to be: Sevenhills Wholefoods Organic Chia seeds 1kg. It can be found here if you are considering this amazing brand, but it’s up to you to try and experiment with others, you may find one you like.
Well I hope you have found something useful about this post and hope you all enjoy and have a lovely weekend!
Don’t forget to comment if you have a question or you would like to share something about chia seeds 🙂
1. Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., … & Hanna, A. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes Results of a randomized controlled trial. Diabetes Care, 30 (11), 2804-2810.
2. Mohd Ali, N., Yeap, S. K., Ho, W. Y., Beh, B. K., Tan, S. W., & Tan, S. G. (2012). The promising future of chia, Salvia hispanica L. BioMed Research International, 2012.
3. Ayerza, R., & Coates, W. (2005). Ground chia seed and chia oil effects on plasma lipids and fatty acids in the rat. Nutrition Research, 25(11), 995-1003.