benefits of chia seeds in smoothies

Benefits of Chia Seeds in Smoothies

Do you know Chia seeds? This type of seeds belongs to the healthy seeds which have the small size. However, this type of seeds contains the essential and healthy nutrients which are useful for your body. This type of seeds is known as great sources of the omega 3 fatty acids. This healthy nutrient is important to increase your HDL cholesterol. HDL is the good cholesterol which is helpful in protecting against stroke and heart attack. This type of seeds also contains magnesium, fiber, iron, calcium, and zinc. You will get many healthy nutrients in these seeds and there are many benefits which can be taken. One of them is the benefits of Chia seeds in smoothies.

Nutritional Breakdown

Before we talk about the benefits of Chia seeds in smoothies, it is better to know the nutritional breakdown of these healthy seeds. 28 grams of Chia seeds (about one ounce) contain approximately 8 grams of fat, 138 calories, 10 grams of fiber, 5 grams of protein, and 12 grams of carbohydrate. You will have many healthy nutrient intakes by just consuming one ounce of Chia seeds.

Besides containing the healthy nutrients above, this type of seeds also contains 18 percent of daily calcium needs if you consume about one ounce of these seeds. In addition, there are also 30% of manganese and 27 % of phosphorus which can be found in one ounce of Chia seeds. You will also get the decent amount of zinc, copper, and potassium when you consume this type of seeds.

When it comes to the healthy seeds, there are the other healthy seeds which give the essential and important nutrients for the body. Besides Chia seeds, there are also flax seed, which also contains several healthy properties for the health body. However, when Chia seeds are compared to flax seeds, Chia seeds provide more nutritional properties, such as more calcium, fiber, phosphorus, and omega 3s. All of those nutrients are needed for the body.

Using Chia Seeds in Green Smoothies

Have you ever consumed Chia seeds? What is the flavor? When it comes to the flavor of Chia seeds, this type of seeds have a very slightly nutty and mild flavor. When you add one or two tablespoons of Chia seeds, it will not negatively impact the taste of your green smoothies. Therefore, it is suggested to add up to two tablespoons of this healthy seed. You should not add much Chia seeds in your green smoothies because it is going to make your smoothies gelatinous. Besides that, it also provides too much fat in your green smoothies. Too much fat intake will lead to the digestion problem.

Benefits of Chia Seeds in Smoothies

When it comes to consumption of Chia seeds in green smoothies, there are two methods which can be used. The first method is soaking these healthy seeds. You can soak the whole Chia seeds about 5 minutes. The composition of soaking method is 1 part seeds toward 3 parts water after that you can blend them. You will find that the soaked Chia seeds will be gelatinous. You can blend the seeds well in high speed. This method provides some advantages, such as keeping the seeds as the whole foods until you consumes these seeds. Besides that, this method also improves the digestibility and the moisture content.

Another method of consuming Chia seeds in green smoothies is adding the dry Chia seeds into a grinder or coffee grinder. You can make these dry seeds into the powder. After turning into the powder, you can pour or add it in your green smoothies. If you take this method, you need to make sure that you add a little water to the blender pitcher. You also need to drink the smoothies right away.

Conclusion: Benefits of chia seeds in smoothies

There are many nutritional benefits which can be found in this type of seeds. By consuming these seeds, you will have many nutritional intakes which are important and essential for your body. Taking benefits of Chia seeds can be conducted in many ways and one of them is taking the benefits of Chia seeds in smoothies. If you do not consume these seeds in raw, you can add these seeds in your smoothies.