Chia seeds health benefits include numerous desirable features. Chia leads to decreased food cravings, which helps you drop some pounds. You may also notice increased energy, in conjunction with strong hair, skin and nails. You'll achieve an appearance of youthfulness. However, before you can experience the health benefits, you must learn how to prepare this vitamin-packed whole food for consuming. Here are four simple ways to integrate chia seeds into your daily diet.

Chia Butter

Use equal proportions of chia gel to softened butter. I usually use approximately 100 grams of each. Mash them together in a blender until smooth. Put in an airtight container and refrigerate. Use the chia butter anywhere you would use normal butter - as a sandwich spread, on toast, or for cooking and baking. Add some ground herbs and spices for a delicious savory butter.

Chia Gel

Would you like to have the option to cook without milk, eggs, butter, or oil? Chia gel is used as a substitute for all these things. Here's how to make chia gel.

Mix 1/3 cup of chia seeds with 2 cups of water. Mix together briskly, and let the mixture sit for about 10 minutes. Whisk it one more time, then place the mixture in an airtight container and refrigerate it. Chia gel will last up to 3 weeks in the fridge.

Chia Flour

You may also enjoy the health benefits of chia seeds when you grind them into flour. You can grind chia seeds yourself or procure ready-made chia flour. Use chia flour to bake bread, cookies, biscuits, pizza crust, pies, and anything else. Combine it with barley or whole wheat flour for a creative and tasty combination. Experiment with the ratios and think outside the box. Of course you can also use chia flour alone and I often do. The lovely thing is it's gluten-free so your guests never have to be concerned about refusing any baked goods you offer them!

Chia Fresca

This drink is popular in parts of South America. Add a spoonful of chia seeds to a glass of freshly squeezed lemonade, sparkling juice, or even just plain filtered water. Let it rest for ten minutes. When you have a look at the seeds, you'll perceive they've become gelatinous and almost appear to glow. This is as a consequence of the high moisture-absorbing properties of chia. As you sip, relish the feeling of the seeds against your tongue. It may feel bizarre and even off-putting at first (since we are not used to seeds in our drinks!) but eventually you may become a chia fresca addict like thousands of health-food nuts internationally!

Recommended Dosage

Nutrition experts suggest you take 1-4 tablespoons per day of chia seeds. You can receive the health benefits through chia eaten raw or in cooked meals. Try to take a little chia every day so that your body experiences long-term benefits from the regular intake of omega 3, vitamin B, calcium, potassium, copper, zinc, phosphorus, and many other crucial nutrients.

No need to worry about "overdosing" - chia is a 100% natural food and carries no unhealthy side effects. Any extra nutrients would simply pass through your body. Eat as much chia as you fancy!