Not talking about Chia Pets here, but Chia seeds…
They’re a super food that is really easy to incorporate into daily living and recipes.
Want to get more nutrition without making dramatic changes to your diet?
Start eating chia seeds!
Chia seeds are a nutrient dense super food. They are low-calorie, and high in omega 3’s, digestible carbs, fiber, protein, calcium, iron, magnesium, phosphorous, and antioxidants. That’s 9 health benefits from one food… heck, from one type of seed!
In one tablespoon of chia seeds, there are 60 calories, 5 grams of carbs with 4 grams of digestible fiber (15% RDV), 3 grams of protein, 2.5 grams of omega 3’s (+100% RDV), 179 milligrams calcium* (17% DRV) and 6% RDV iron.
One tablespoon people!! Just one has all these benefits.
6 Health Benefits to Eating Chia Seeds
- Feeling Full Faster and Longer- Chia seeds expand when soaked in water or liquid. This literally takes up more space in the stomach and gut to allow one to feel fuller on less food. The fiber in chia seeds slows the absorption of food and regulates the digestive system. The dense protein allows you to feel fuller while the omega 3’s aid in supporting absorption of protein.
- More Energy- Chia seeds are a more natural source of energy that delivers as much or more energy than an energy drink. The carbs, antioxidants, protein, omega 3 fats, vitamins and minerals from the seeds boost performance in the same way bodies react to energy drinks or sporting drinks.
- Improved Teeth and Bone Health– 5 Tablespoons of chia seeds has 100% of DRV of calcium. This sounds like a lot but when used in multiple ways it is easy to consume around 5 tablespoons daily. The easiest way would be to add 1-2 teaspoons per glass of water drank each day. Chia seeds also have phosphorous and magnesium which contribute to teeth and bone health greatly.
- Digestible Carbohydrates– 4 out of 5 grams of carbs being fiber means that these carbs will not cause a spike in blood sugar levels.
- Antioxidants- Chia seeds offer antioxidants that protect against molecular damage, fight signs of aging and fight against the development of some cancers. They contain quercetin, an antioxidant content that is capable of boosting a person’s energy level as well as endurance. Chlorogenic acid is found in these seeds which has anti-cancer properties that prevent mitosis, or cell division processes.
- Omega 3’s- Great animal-free source of Omega 3’s. Chia seeds contain over 100% of the DRV of omega 3 fatty acids per adult male and female. The recommended value for adult males is 1.6 grams while its 1.1 grams for females and 1 teaspoon of chia seeds has 2.5 grams omega 3’s! Omega 3’s can improve eye, skin, brain and heart health, and fight depression and anxiety.
How Can You Use Chia Seeds?
The ways chia seeds can be used is so versatile. Once you start using chia seeds it’s easy to find ways to incorporate them into your daily diet. They have a neutral flavor and can be added to almost anything. Chia seeds can even be used as an egg replacement when baking! Chia seeds can be used for an egg replacement because soaked chia seeds bind together well and create a gooey egg-like consistency.
My favorite ways to consume chia seeds is made into it’s own jam or pudding. I also like to mix them into water, smoothies, oatmeal, pancakes, waffles, quinoa scrambles, granola or cereal bowls, protein shakes, and salad dressings.
Where the Heck Did Chia Seeds Come From?
Chia seeds are an ancient crop, like corn, beans and amaranth. As early as 3500 B.C. chia seeds were being used in food. They were even considered a cash crop in Central Mexico between 1500 and 900 B.C. They had such a high value that annually Aztec rulers would receive chia seeds as a tribute from conquered nations; and these tributes were offered to gods in religious ceremonies.
Aztecs used chia seeds in many of the same ways we do today: alone as a grain or mixed with other grains, drank as a beverage when soaked in water, ground into flours, included in medicines or pressed for oil to make a base for face and body paint.
So What Recipe Do We Have to Be Gr(AteFull) for Today?