Chia seeds are a healthy and nutritious food that is gaining popularity for their high omega-3 content. Chia was eaten by ancient cultures to store food, but now it is being consumed in many different ways.
It has been found to have Omega 3 fatty acids which help regulate blood pressure and cholesterol levels. In today’s world where people are more health-conscious than ever before, Chia seed consumption has grown rapidly as a result of its nutritional value.
If you’re looking for a way to increase your Omega-3 intake without taking supplements or changing the rest of your diet, then chia seed consumption may be the answer!
Chia seed benefits
Chia seed benefits begin with its nutritional profile. While chia seeds only contain around 20 calories per ounce, they also provide 3 grams of dietary fiber and 4 grams of protein.
They also have a full range of essential minerals such as calcium, magnesium, and zinc. However, the star of the show is their rich Omega-3 content. Chia seeds contain about 5 grams of Omega-3 per ounce, which is almost nine times the amount found in salmon!
Chia seed benefits continue to include its high antioxidant content. Just one ounce of chia seeds contains 19% of the recommended daily intake of antioxidants.
Antioxidants are important because they fight off free radicals which cause cell damage and may contribute to diseases like cancer. This means that chia seed consumption can help prevent certain cancers from developing, as well as slow the aging process by protecting cells from damage.
In addition, chia seed benefits include being a potent prebiotic which helps to improve gut health. Additionally, it is an effective food thickener that can help to thicken up foods without having to use ingredients like xanthan gum or guar gum.
It’s also gluten-free, making it a good alternative for people who are sensitive to gluten.
Xanthan gum is a common food additive that is used as a thickening agent in many baked goods and salad dressings. However, this additive can cause digestive upset in some people which is why incorporating chia seeds into your diet may be a good alternative.
Chia seed benefits do not stop there!
These little gems are also easy to incorporate into all sorts of recipes. You can sprinkle them on top of salads or onto yogurt, oatmeal, and smoothies. Chia seeds can also be made into a gel and used in place of eggs to make all sorts of vegan baked goods!
The possibilities are endless when it comes to chia seed benefits, making them an easy choice for anyone looking to improve their diet or incorporate more Omega-3 fatty acids into their meal plan.
How to use chia seeds in your diet
Chia seeds can be consumed in many different ways. They can be ground into a paste and eaten raw or sun-dried, much like jerky.
Chia seeds are also easy to incorporate into your diet by adding them to smoothies, oatmeal, and salads.
One of the most popular uses of chia seeds these days is to soak them in fruit juice or water and use them as a substitute for eggs in recipes.
One great way to add Chia seeds into your diet is in a pudding. It only takes a few ingredients and a little time for the seed to do its magic.
The seeds can be part of a savory dish as well, such as hummus or guacamole. Try grinding up some seeds and adding them to your next turkey sandwich for an added boost of Omega 3s.
If you are interested in trying Chia seeds but don’t want the hassle of grinding them up, try some of these nourishing whole food recipes! You can purchase some ground chia seeds or grind them at home using a coffee grinder. It only takes about 10 seconds to make each serving.
Some quick recipes
Ch-ch-ch-chia
Ingredients:
- 1/2 cup coconut milk (or almond milk)
- 3 tablespoons chia seeds
- 1 tablespoon raw honey (maple syrup, agave nectar, or stevia to taste)
- 2 teaspoons ground cinnamon
- Pinch of sea salt
- Optional: 1 teaspoon vanilla extract Stevia to taste
- Fresh fruit for garnish (optional)
Directions:
Combine coconut milk, chia seeds, cinnamon, honey, salt, and vanilla in a medium bowl. Stir well to combine then leave to stand for about 15 minutes or until the mixture is thick and gooey.
Spoon into individual serving dishes and allow to chill in the refrigerator for 1 hour or more before serving. Alternatively, you can serve the pudding warm.
Gourmet Chia Pudding
Ingredients:
- 1/2 cup almond milk (or coconut milk)
- 3 tablespoons chia seeds 1 tablespoon raw honey (maple syrup, agave nectar, or stevia to taste)
- Teaspoon vanilla extract Stevia to taste
- Ground cinnamon and cocoa powder for garnish (optional)
Directions:
Combine all ingredients except for the garnishes in a small bowl. Stir well then allow to stand for about 15 minutes or until the mixture is thick and gooey.
Spoon into individual serving dishes and allow to chill in the refrigerator for 1 hour or more before serving. Sprinkle with cinnamon and cocoa powder for added flavor.
Coconut-Chia Pudding
Ingredients:
- 1/2 cup almond milk (or coconut milk)
- 3 tablespoons chia seeds 1 tablespoon raw honey (maple syrup, agave nectar, or stevia to taste)
- Teaspoon vanilla extract Stevia to taste
- Shredded unsweetened coconut for garnish (optional)
Directions:
Combine all ingredients except for the garnishes in a small bowl. Stir well then allow to stand for about 15 minutes or until the mixture is thick and gooey.
Spoon into individual serving dishes and allow to chill in the refrigerator for 1 hour or more before serving. Sprinkle with shredded coconut for added flavor.
Conclusion
If you’re looking for a way to add some more protein into your diet, or just want to try something new that’s easy and delicious, chia seeds may be the perfect food choice.
Chia is an excellent source of Omega 3 fatty acids which help regulate blood pressure and cholesterol levels as well as energy boosts from its natural caffeine content.
The best part about this new trend? You can find it in many different flavors including chocolate! Who doesn’t love chocolate?
