Health Benefits of Chia Seeds

chia

 About Chia

Chia plant had been cultivated by the Aztecs, Mayas, and other tribes for very long time. It was a staple food for them and historians considered it as an important plant and food source for Native Americans.

According to the National Nutrient Database for Standard Reference: 1 oz (28.35g) of Chia seeds contain 179mg of Calcium, 95mg of Magnesium, 115mg of Potassium, 9.8g of Fiber, 4.69g protein, and 0 Cholesterol.

It’s no wonder this ancient super seed has grown in popularity today. It has always been around and we can always keep learning about healthy super foods that we can incorporate in out diet!

Some even like to sprout their chia seeds and add to salads, sandwiches, ect.

For Sprouters click here

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So what can we do to incorporate this super seed into our diets?

Add it to everything you can think of!

The seeds are tasteless so they won’t affect the flavor of your food, which makes them easy to integrate into your meals. They can be sprinkled whole on top of salads or toast or added milled to smoothies and made into desserts.

 

Here are some more of it’s benefits

High in Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an Excellent source of fiber, with a whopping 10 grams in only 2 tablespoons.

While the American Dietetic Association recommends 20 to 35 grams of fiber each day, unfortunately the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. Fiber is vital for all aspects of health, and is especially key for weight loss and digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.

 

Weight Loss

Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to helping us feel full. Isn’t that great?!

Antioxidants

Chia seeds are rich in antioxidants that help protect our body’s cells from free radicals, aging and cancer.

Gluten-Free, Vegetarian Protein Source

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet. It is also high and protein and amino acids!

 

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to absorb there nutrients.

 

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

 

Omega’s

Contributing to its super-seed status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health, help in controlling arthritis, osteoporosis, age related dementia, fatigue, inflammation, lowers cholesterol, etc. Another bonus: contributes to beautiful skin, hair and nails.

Where to buy chia

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Recipes

 

Chia Tropical Pudding

This is the closest Raw Version of  tapioca pudding I have ever found or made.

Minutes to Prepare: 30 Number of Servings: 1

IngredientsChia pudding

1 Tbsp chia seeds

1 medium banana

1/2 cup of fresh diced pineapple

1/4 cup of water

 

Coconut Flakes unsweetened

Directions

In a blender blend banana and water.

Pour blended mixture into a dessert container or bowl. Add chopped pineapple.

Stir in 1 Tbsp of chia seeds. Mix very well.

Pop into refrigerator to set up.The longer you let it set up the better it tastes.

I generally let it refrigerate over night.

Mango dream chia pudding

1 cup almond milk

1 cup mango chunks

1 banana ( I used frozen)

1 tablespoon chia seeds

In a blender add almond milk, mango chunks, and banana. Blend until smooth, add chia seeds and pulse to combine. Pour into serving glass or bowl immediately, chia pudding will thicken. Serve immediately or keep refrigerated.

 

TLS-Chia Protein Power balls

IngredientsChia protein balls

1/2 cup chia seeds

4 tablespoons almond butter

3 tablespoons TLS Whey protein powder– Vanilla

3 tablespoons Raw cocoa powder

1/8 teaspoon sea salt

2 tablespoons agave nectar (or honey)

1 tablespoon coconut oil

1/4 cup shredded coconut (unsweetened)

1/2 teaspoon vanilla extract

1/2 teaspoon almond extract

1/4 cup shredded coconut  (unsweetened, for rolling)

Directions

Mix all the ingredients together. Roll into 1 1/2 ” balls and roll in shredded coconut. Refrigerate until ready to eat. You could also press the mixture into a baking pan (roughly 8×8) and sprinkle the extra coconut on top.

 

 Homemade Energy Gel

Istead of using those sugar packed, artificial gels or chews, why not try something natural that works?

Here’s a healthier variation: Add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Coconut water is full of electrolytes!

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Buy Coconut water here

 

Berrylove: Berry Chia Pudding

chia berry pudding

Author: Jackie @ Vegan Yack Attack       Prep time:  5 mins      Total time:  1 hour 5 mins

Recipe type: Breakfast, Healthy Snack     Cook time:  60 mins    Serves: 1

This simple and easy chia seed pudding is chock full of berries, and not much else. Try it out for a delicious and healthy breakfast.

Ingredients

  • 1 Cup Strawberries, Trimmed & Chopped
  • ¾ Cup Blueberries
  • ¼ Cup Water (or half water/half Lemon Juice)
  • 2 Medjool Dates, Pitted
  • 2½ Tbsp. Chia Seeds

Instructions

  1. In a high-speed blender, puree berries, water and dates until completely smooth.
  2. Place berry puree in a jar or small bowl, stir the chia seeds in until combined evenly.
  3. Let the mixture set in the refrigerator for at least an hour (overnight is usually the easiest).
  4. Give it another stir before eating, serve chilled.

Chia Vinegerette 

Add this to a salad:

Soak chia in water for 2 hours until it gels. Whisk together honey, lemon juice, apple juice, and chia gel.