There are different types of seeds that carry different health benefits for the body; from these, we could say that quinoa and chia seeds stand at the top of the list. Eating healthy should be a way of life but in order to be able to live this life, you have to know exactly what types of food to eat and what to cut out from your meals. Chia seeds and quinoa are not the same and are not treated, prepared, or eaten in the same way, but there are different important benefits that both could deliver to the body and which are related to health conditions that a huge percentage of people are suffering from in different countries around the world.
Chia Seeds and Quinoa
Salvia Hispanica is the other name given to chia seeds, which is the species of a flowering plant in the mint family that is known as Lamiaceae. Chia seeds are native to Mexico and Guatemala but now, both the ground and the whole seeds are grown in different countries that include Paraguay, Bolivia, Argentina, as well as Mexico and Guatemala. There are different benefits for chia seeds and this started long time ago when the Aztecs used it as a source of energy; the Tarahumara tribe back at that time was known with it runners who used to drink chia Iskiate to gain energy for running longer distances.
On the other hand, Quinoa is also a famous type of seed that is a species of the goosefoot genus and which is a grain crop that is grown for its edible seed. Quinoa was originated in the Andean region of Peru, Chile, Bolivia, Ecuador, and Colombia. There are also some benefits that come from quinoa which make it an essential part of the person’s diet, such as being high in fiber, protein, as well as minerals, which all have their effects on the body.
Quinoa and Chia Benefits
There is a battle between chia seeds and quinoa, not in which one should take the place of the other, but in the different benefits that each one of them could deliver. The preparation process that both seeds pass through before they are cooked is a little bit different since quinoa should be always rinsed for its bitter coating taste, while the chia does not have to pass through this stage.
The rinsing part is an important step which you should never forget about when it comes to quinoa; you should rinse quinoa well enough because it usually comes coated with a bitter coat known as saponin which will give you a bitter taste if you didn’t rinse it. All what you have to do is put the seeds in a fine mesh strainer then place it under cold water and rinse it well by rubbing it between your both hands, in order to know whether it is safe to be eaten or not, you could taste only one before cooking it.
This is the most important tip related to quinoa, when it comes to chia seeds, we have to mention one important thing; chia seeds have the ability to absorb water and this gives it the chance to grow four times its actual size, that is why you should make sure that you are always hydrated enough when you are eating it in order not to deal with some problems when eating it dry, which is preferred not to happen.
Chia Seeds Health Benefits
There are different benefits to know about chia seeds and why you should be eating it more. Chia seeds have the ability to provide the body with different nutrients and minerals that in turn could reduce the risk of different diseases as well as cure some of those already existing. Here are some of the important things which you are supposed to know:
- Chia Seed is Filled with Fiber
Fiber is important for different reasons; the most famous are being good for the digestive health as well as helping those who want to lose some weight. Chia carries dietary fiber which is recommended daily for the body and its health.
- Chia is Loaded with Antioxidants
The high amounts of antioxidants that are found in the body can protect the sensitive fats in the seeds from going rancid, but they are also important because they fight the production of free radicals that can damage the molecules in the cells and contribute to ageing and other diseases like cancer.
- Chia Seeds are Also Rich with Protein
Protein is one of the most important nutrients that the body might be in need for and it is the one that could deliver the most benefits at the same time. Protein can reduce the appetite and at the same time reduce the desire for night snacking with about 50 percent.
- Chia is High with Bone Nutrients
From the minerals that you could find in chia seeds: calcium, phosphorus, magnesium, and protein, which are all considered important for the health of the bones. The content of calcium in chia seeds might be the highest and this makes a positive remark for those who don’t eat dairy products because they could only depend on it.
Apart from these nutrients and minerals that are found in chia seeds and which play an important role in the overall health of the body, it is still important to mention that chia seeds could improve the performance of exercises as much as energy drinks can, it also has the ability to improve type-2 diabetes risks, lower the risk of heart disease, and help with the digestive process. This could happen with easy ways for including chia seeds in the diet plan since they could be easily added to water and lemon and turned into a drink, or used in making easy recipes for puddings.
Health Benefits of Quinoa
Quinoa might be more famous for some people than chia seeds although the reason behind this fact is still not known. There are also important benefits to be mentioned about quinoa that would make it as important as chia seeds are. From these different health benefits and positive points related to quinoa, we should mention that:
- Quinoa is Also High in Fiber
There are different benefits known about fiber; it is known for its ability to relieve constipation, it also helps in preventing heart disease by lowering the high blood pressure and diabetes, it lowers the cholesterol and glucose levels, lower the risk of developing hemorrhoids, and finally it could also help people in their weight loss programs since it gives them the chance to feel full for a longer period of time.
- Quinoa Contains Iron
Quinoa and chia seeds both have this benefit since chia seeds are rich with iron as much as quinoa or even more. The iron in quinoa is important to keep the red blood cells healthy, it is also important because it carries oxygen from one blood cell to another and supplies the muscles with oxygen in order to aid in their contraction. Iron is known to be the basis of hemoglobin formation, it can increase the function of the brain, regulate the body temperature, as well as aid in enzyme activity and energy metabolism.
- Quinoa is High in Magnesium
Magnesium is responsible for several things within the body of the human being; first of all, it is important because it helps in relaxing the blood vessels and thus alleviate migraines, it might also reduce type-2 diabetes by promoting healthy blood sugar control, it transmits the nerve impulses, regulate the temperature of the body, detoxifies, produce energy, and form healthy bones and teeth.
- Quinoa Has a High Content of Manganese
Next to the previous mentioned nutrients and minerals that could be found in quinoa and could be the reason behind different benefits delivered to the body, manganese is another important mineral to be mentioned. The different responsibilities of manganese include preventing the damage of mitochondria during the production of energy, as well as protect the red blood cells and other cells from injury by free radicals.
These are the benefits that quinoa has the chance to deliver to the body, in addition to those, we should mention that quinoa also carries riboflavin which improves energy metabolism within the brain and muscles cells, and it also helps in creating proper energy production in the cells. Next to riboflavin, quinoa also carries lysine which is essential for tissue growth and repair.
Chia and Quinoa
Looking at the overall profile of both quinoa and chia seeds, it is important to say that both are important for the body and both are close enough in the kind of benefits that they could deliver. There are slight differences in the content of nutrients and minerals that is found in both seeds; they are both very close in the amount of protein that they carry for example, but chia seed has a higher amount of fiber in it than quinoa.
Chia seeds are also richer with iron, omega-3 fatty acids, fiber, magnesium, and calcium, while quinoa on the other hand carries more content of potassium. In an overall comparison, we could say that chia seeds are richer in their content than quinoa, but this does not make it much important because every one of them is used differently and added to the diet plan in its own way.
Quinoa and chia seeds could be consumed together in the same diet plan, but you should be careful and you should watch out for the amount of minerals and nutrients that are entering your body while eating them both at the same time, because increasing the amounts and not eating in moderation might carry the opposite effects on the body.