Latest news with #Salviahispanica
The Citizen
19-07-2025
- Health
- The Citizen
Chia Seed dessert with mango and coconut flakes
Chia seeds are tiny, black or white seeds from the Salvia hispanica plant, originally grown in Central America. Despite their small size, they're packed with nutrients. They're high in fibre, omega-3 fatty acids, protein, and antioxidants, making them a popular choice for health-conscious eaters. When soaked in liquid, chia seeds absorb up to 10 times their weight, forming a gel-like texture. This makes them ideal for puddings, smoothies, or as an egg substitute in vegan baking. Paired with mango purée, this chia seeds dessert feels like sunshine in a glass even when it's cold and grey outside. What gives it a winter edge is the gentle inclusion of warming spices – think cinnamon and a touch of ginger. Ingredients 3 tbsp chia seeds 1 cup unsweetened almond milk (or milk of choice) ½ tsp ground cinnamon Pinch of ground ginger 1–2 tsp maple syrup or honey 1 ripe mango, peeled and chopped 1 tsp lime juice Toasted coconut flakes (for topping) Mint leaves (optional) Method In a jar or bowl, mix chia seeds, milk, cinnamon, ginger, and sweetener. Stir well. Let sit for 10 minutes, stir again, then refrigerate for at least 4 hours or overnight. Blend mango with lime juice until smooth. Layer chia pudding and mango purée in a glass. Top with coconut flakes and mint.
Time of India
18-07-2025
- Health
- Time of India
Mix beetroot and chia seeds in water to beat these health issues: Morning drink recipe, its benefits and cons
Health-conscious individuals are increasingly turning to natural morning drinks, and beetroot chia seed water has emerged as a popular choice. This simple blend of beetroot juice and soaked chia seeds is being hailed as a potent health booster. Rich in fiber, antioxidants, vitamins, and essential minerals, the drink offers a range of benefits when consumed regularly on an empty stomach. Nutrient Powerhouse Beetroot is a low-calorie root vegetable packed with vital nutrients such as folate (vitamin B9), potassium, manganese, iron, and vitamin C. It is especially noted for its high nitrate content, which supports cardiovascular health and improves exercise performance, as per Healthline . On the other hand, chia seeds, derived from the Salvia hispanica plant, are valued for their high fiber, protein, omega-3 fatty acids, and various micronutrients like magnesium, calcium, and B vitamins. Explore courses from Top Institutes in Select a Course Category Two tablespoons of chia seeds provide around 138 calories, nearly 5 grams of protein, and a substantial amount of omega-3 fatty acids. A cup of beetroot contains approximately 58 calories and is a good source of dietary fiber and natural sugars. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Villas Prices In Dubai Might Be More Affordable Than You Think Villas In Dubai | Search Ads Get Quote Undo Digestive and Heart Health The fiber content in chia seeds supports digestion by promoting regular bowel movements and preventing constipation. Beetroot adds to this effect through its prebiotic fibers, which help feed beneficial gut bacteria and improve intestinal health. The drink is considered heart-friendly. Nitrates in beetroot are known to lower blood pressure by dilating blood vessels and improving blood flow. Chia seeds contribute to heart health with their anti-inflammatory omega-3s, which help reduce triglycerides and improve overall cardiovascular function. Energy Booster and Metabolism Benefits Beetroot's nitrates enhance oxygen supply, which helps reduce fatigue and improve stamina. Chia seeds, with their protein and healthy fats, provide a gradual release of energy, making the drink a useful pre-workout option. Those trying to manage their weight may benefit from this morning beverage. The high fiber in chia seeds increases satiety and reduces calorie intake. Beetroot complements this by supporting liver function and enhancing metabolism, making it easier to maintain a healthy weight. Detox and and Brain Health Beetroot contains antioxidants and compounds like betaine that assist the liver in flushing out toxins. Regular consumption of the drink may contribute to better liver health and a cleaner internal system. Rich in antioxidants, beetroot helps combat oxidative stress, reducing skin inflammation and improving complexion. Chia seeds further aid skin hydration and elasticity due to their fatty acid content. The brain may benefit too—beetroot's nitrates help increase blood flow to the brain, potentially improving cognitive function, while omega-3s in chia seeds support brain health and neural activity. How to Prepare the Drink To make beetroot chia seed water: Take one medium-sized beetroot, peel and grate or chop it. Blend it with one cup of water and strain to extract the juice. Soak one tablespoon of chia seeds in a separate cup of water for 10–15 minutes, stirring occasionally. Mix the soaked chia seeds with the beetroot juice. Optional: Add a teaspoon of lemon juice or honey for flavor. Consume it on an empty stomach, either at room temperature or chilled. Cons to Keep in Mind While the drink is beneficial, it should be consumed in moderation. Excessive intake of chia seeds without adequate water can lead to digestive discomfort, including constipation or bloating. Individuals with certain digestive issues, such as irritable bowel syndrome, should consult a doctor before adding high-fiber foods to their diet. Similarly, beetroot contains oxalates, which may not be suitable for those prone to kidney stones. Beetroot chia seed water combines the nutritional benefits of two superfoods into one easy-to-make morning drink. When consumed regularly and in moderation, it can support digestion, heart health, energy levels, liver function, and skin health—making it a smart addition to a wellness-focused lifestyle.
Time of India
06-07-2025
- Health
- Time of India
Top US doc reveals the surprising benefits of eating chia seeds for two weeks
Dr. Saurabh Sethi highlights the miraculous benefits of incorporating chia seeds into your diet for two weeks. These tiny seeds, packed with fiber, omega-3s, and antioxidants, promote hydration, improve digestion, and support weight management. Regular consumption may also lead to healthier, more radiant skin by combating inflammation and oxidative stress. Chia seeds, derived from the Salvia hispanica plant, are loaded with essential nutrients. From smoothies to yogurt, they are used in a variety of dishes for their nutritional value and exceptional gel consistency when soaked. But what really happens when you eat them consistently for two weeks? The results could be miraculous! Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, has revealed the surprising benefits of consuming chia seeds for 14 days! Before we delve into it, let's take a look at what chia seeds are and their nutritional value. What are chia seeds Chia seeds are tiny seeds that come from the chia plant ( Salvia hispanica ). Native to Mexico and Guatemala, they are also grown in countries like Peru, Argentina, Australia, and the United States. Rich in calcium, manganese, magnesium, selenium, copper, iron, and phosphorus, chia seeds also contain alpha-linolenic acid (ALA), an omega-3 fatty acid, that helps lower the omega-6 to omega-3 ratio, thereby reducing the risk of heart disease, cancer, and inflammation. Chia seeds are rich in antioxidants that fight free radicals and decrease oxidative stress and cell damage. Consuming them will also reduce your risk of type 2 diabetes, heart disease , and cancer. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 5 Books Warren Buffett Wants You to Read In 2025 Blinkist: Warren Buffett's Reading List Undo Nutritional value of chia seeds 1 ounce, which is 28 grams or 2 tablespoons of chia seeds, contains : Calories: 138 Protein: 4.7 g Fat: 8.7 g Alpha-linolenic Acid (ALA): 5 g Carbs: 11.9 g Fiber: 9.8 g Calcium: 14% of the Daily Value (DV) Iron: 12% of the DV Magnesium: 23% of the DV Phosphorus: 20% of the DV Zinc: 12% of the DV Vitamin B1 (Thiamine): 15% of the DV Vitamin B3 (Niacin): 16% of the DV What happens if you eat chia seeds for 2 weeks Dr. Sethi has listed the numerous benefits of consuming chia seeds. He notes that the chia seeds help one to stay hydrated. 'Chia seeds absorb up to 12 times their weight in water, helping you stay hydrated,' the gastroenterologist said in a video shared on Instagram. The US doctor also notes that chia seeds are packed with fiber and omega-3 fatty acids, which benefit the digestive system. This fiber in chia seeds promotes regular bowel movements and also supports a healthy gut microbiome. Consuming chia seeds daily for two weeks can lead to noticeable improvements in digestion and will also soothe digestive issues such as constipation and bloating. People who are aiming to undergo weight loss, too, can consume chia seeds. Their ability to absorb water creates a gel-like texture in the stomach can help you feel fuller for longer. This satiety effect may reduce overall calorie intake and support weight loss or weight management. 5 Seeds that can help in quick weight loss The gut doctor also said that beyond internal health, chia seeds may also improve skin appearance. The omega-3 fatty acids and antioxidants in it will combat inflammation and oxidative stress, which can contribute to healthier and more radiant skin. 'Chia seeds provide hydration and antioxidants that can benefit your skin as well. So, you may notice subtle improvements in your skin texture and radiance,' he added.
Yahoo
27-06-2025
- Health
- Yahoo
The Benefits of Chia Seeds—and How to Enjoy Them Every Day
Once you learn about the health benefits of chia seeds, you'll be inspired to eat more of them. These small seeds are packed with key nutrients, earning them superfood status. Fortunately, chia seeds are versatile, so you can eat them in many ways. For example, you can consume chia seeds as pudding or incorporate them into baked goods for a generous nutritional boost. If you're unfamiliar with chia, they're the seeds from Salvia hispanica. The plant is native to Central America and related to mint. Chia seeds can be white or black, though the latter is more common in the U.S. Typically, you can find them at the supermarket next to other seeds or nuts. The next time you see chia seeds at the grocery store, consider stocking up and enjoying their many benefits, as outlined below by the nutrition experts we spoke Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University Ashley Koff, RD, registered dietitian and nutrition director at the University of California, Irvine's Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell's Lenox Hill HospitalRelated: How to Eat Chia Seeds, Including the Right Way to Soak Them Though tiny, chia seeds have noteworthy benefits for the body. "Chia seeds are rich in both protein and soluble fiber, two nutrients that help keep you full," says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University. More specifically, protein reduces levels of ghrelin, a hormone that sends hunger signals to the brain, says Novotny. "Additionally, protein can help stabilize blood sugars, which prevents sudden spikes and crashes that can lead to cravings," she notes. As for soluble fiber? When it reaches the stomach, it absorbs water and forms a gel-like consistency. This slows digestion and helps you feel satisfied for longer, according to Novotny. As a source of fiber, chia seeds are one of the best foods for gut health. The fiber "feeds" beneficial bacteria in the gut, thereby promoting a healthy balance of microorganisms. Fiber also softens the stool, which helps digestive regularity, according to the experts at Harvard Health Publishing. Chia seeds can help lower the risk of chronic disease, and it's thanks to their rich content of antioxidants. Examples include caffeic, kaempferol, quercetin, and chlorogenic acid, according to Ashley Koff, RD, registered dietitian and nutrition director at the University of California, Irvine's Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship. Antioxidants protect cells from oxidative stress, a form of damage that can accelerate aging and increase the risk of chronic conditions like heart disease, diabetes, and cancer, per Novotny. Additionally, chia seeds reduce inflammation, another driver of chronic disease. This is due to omega-3 fatty acids, or "good" fats. Omega-3 fatty acids work by preventing the inflammatory response from misfiring, per Koff. They also reduce proinflammatory molecules (and increase anti-inflammatory ones), according to Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell's Lenox Hill Hospital. Chia seeds are excellent for heart health. Their fiber content lowers LDL ("bad") cholesterol and triglycerides, according to Zinn. When present at high levels in the blood, these fats can damage blood vessels and increase the risk of heart disease, so managing them is important. What's more, fiber protects the heart by promoting healthy blood vessels and blood pressure, says Koff. The omega-3 fatty acids in chia seeds lend a hand, too. As mentioned, they lower inflammation, a process that can otherwise damage blood vessels and increase the risk of heart disease. Chia seeds should always be soaked before eating. "When chia seeds come into contact with liquid, they absorb up to 10 to 12 times their weight in water and form a gel," explains Novotny. Eating them dry can pose safety issues as dry chia seeds can swell in the digestive tract, "which may cause discomfort or even a choking risk," she says, especially if consumed in large amounts. It's recommended to soak chia seeds for at least 15 minutes, says Zinn. Soaking also makes some nutrients in chia seeds easier to absorb, according to Novotny. Soaking chia seeds also improves their texture and makes them more versatile in recipes, she adds. Soaked chia seeds, or chia pudding, is the most popular way to eat the ingredient. You can also add chia seeds to smoothies, overnight oats, jam, and baked goods like banana bread. Read the original article on Martha Stewart
Time of India
26-06-2025
- Health
- Time of India
Chia seeds vs chia microgreens: Which is healthier
Chia seeds have been enjoying all the limelight they deserve. Those tiny yet mighty seeds (Salvia hispanica) have long been heralded as a 'superfood' – and rightly so. Packed with nutrients, omega‑3s, fiber, protein, and minerals, they've captured wellness enthusiasts' attention. Tired of too many ads? go ad free now But now, their younger siblings – chia microgreens – are gaining traction. Chia microgreens – sprouted seedlings harvested about 7–14 days post-germination – harness the power of photosynthesis and concentrated nutrition, and are rapidly gaining popularity in the wellness world. This clash of superfood titans begs the question: Which one is healthier? Let's deep dive into their benefits, differences, and which one might reign supreme for better health benefits. The difference in definitions Chia seeds come from Salvia hispanica – tiny, nutrient-dense seeds renowned for their high fiber, protein, and omega‑3 fatty acids. They swell into a gel when soaked, making them popular in puddings and smoothies. Chia microgreens are the young shoots of the chia plant, harvested a week or two after germination. Unlike sprouts, they grow in soil or hydroponically, gaining chlorophyll and early leafy greens nutrients. Macronutrient profile Chia seeds: Approximately 100 g of seeds contain ~31 % fat (largely ALA omega‑3), 16 % protein, and 42 % carbs (including ~34 % fiber). A two-tablespoon serving (~28 g) delivers about 5 g omega‑3s, 5 g protein, and 10 g fiber – ideal for heart and gut health. Chia microgreens: These young shoots contain ~34.7 % protein, just 6.9 % fat, ~32 % carbs, and 18 % ash (minerals) on a dry-weight basis. Per 100 g fresh, they yield around 16.5 g protein, 30.7 g fat, and 34.4 g fiber. Tired of too many ads? go ad free now Although fat appears fresh, most weight is water; the dry-fat content remains low. The bottom line: Chia seeds are rich in healthy fats; microgreens pack more protein and fiber per calorie. Micronutrient and antioxidant density Chia seeds: A powerhouse of B‑vitamins, calcium, magnesium, phosphorus, iron, zinc, manganese, and selenium. Antioxidant compounds like chlorogenic and caffeic acid support reducing oxidative damage. Chia microgreens: Impressively high in minerals, they deliver ~48.5 % daily calcium, ~80 % magnesium, ~69 % phosphorus, ~42 % iron, ~118 % manganese, ~100 % selenium, and significant zinc and copper per 100 g. They are also rich in flavonoids – kaempferol, quercetin – and vitamins C, A, E, and chlorophyll-derived antioxidants. Light exposure further boosts antioxidant levels in microgreens. The bottom line: Microgreens clearly offer higher micronutrient density and antioxidant diversity. Bioavailability and digestibility Chia seeds: Their high fiber can slow digestion – soaking or grinding before consumption improves nutrient access. Seeds also contain anti-nutrients like phytic acid, which reduce the absorption of minerals like iron and zinc, unless preparation techniques are used. Chia microgreens: Germination degrades anti-nutrients, and enzyme activity increases, improving mineral bioavailability and digestion. The bottom line: Microgreens edge out in digestibility and nutrient availability. Health impacts Heart and metabolism: Chia seeds' omega‑3 and fiber improve LDL cholesterol, triglycerides, blood pressure, glycemic control, and satiety. Microgreens offer dietary fiber and antioxidants like quercetin and caffeic acid, linked to improved cardiovascular health and reduced insulin resistance. Bone and immunity: Seeds provide calcium and magnesium; microgreens provide even more minerals along with vitamins (A, C, E, K) that support bone integrity and immune function. Gut and weight management: Both deliver gut-supporting fiber. While seeds ferment in the gut and promote microbiome health, sprouts supply enzymes aiding digestion. Brain and mood: Seeds' omega‑3 supports cognitive function and mood regulation. Microgreens also contribute omega‑3, B vitamins, antioxidants, and fiber (gut‑brain axis support). Antioxidant and anti‑inflammatory action: Seed antioxidants help combat chronic inflammation; germination significantly increases phenolic content – chia microgreens deliver elevated antioxidant power. Practical and culinary considerations Versatility and shelf life: Chia seeds are shelf-stable, convenient, and easily integrated into smoothies, puddings, yogurt, and baking. However, excessive fiber intake can cause digestive discomfort – hydration is key. Freshness and growing: Microgreens must be grown or stored fresh; they offer fresh flavor – slightly minty or bitter – and lose nutritional value quickly. Some growers find chia microgreens surprisingly bitter or off-flavored. To wrap it up… Chia seeds and chia microgreens are nutritional powerhouses in their own right. Seeds and microgreens are not competitors but complements. Seeds deliver essential fats, fiber, and convenience. Microgreens turbocharge protein, minerals, vitamins, antioxidants, and freshness. Seeds excel at delivering omega‑3s, fiber, minerals, and convenience. Microgreens deliver a punch of bioavailable protein, micronutrients, antioxidants, enzymes, and freshness. To truly eat for vitality, include both. Try chia-seed pudding topped with fresh microgreens, or blend both into a vibrant smoothie or wrap. This dual approach offers healthy fats, fiber, complete protein, vitamins, minerals, enzymes – all in one meal. Variety is the hallmark of a resilient, nutrient-rich diet – one that nourishes the body, mind, and palate. 7 amazing health benefits of Chia seeds
