Do not be fooled by the size of these seeds!
Chia is a tiny black seed with gargantuan health enhancing proprieties. Chia seeds are grown in South America. They come from the plant, Salvia Hispanica, and are related to the mint family. Chia seeds contain 5 times more calcium than milk, 8 times more omega 3’s than salmon, twice as much iron as raw spinach, and more antioxidants than blueberries. One ounce of chia seeds contains over 11 grams of fiber! That is almost half of our recommended daily intake in just one serving. Amazing!
Health Properties Of Chia Seeds (per ounce)
- Dietary fiber (11g – 42% recommended daily value)
- Protein (4.4g – 9% RDV)
- Omega-3 fatty acids (4915 mg)
- Omega-6 fatty acids (1620 mg)
- Calcium (77 mg – 18% RDV)
- Copper (0.1 mg – 3% RDV)
- Phosphorus (265 mg – 27% RDV)
- Potassium (44.8 mg – 1% RDV)
- Zinc (1.0 mg – 7% RDV)
5 Ways Chia Seeds Can Transform Your Health
The top 2 leading causes of death in the US are heart disease (#1) and cancer (#2). Consuming chia seeds on a regular basis can help prevent heart disease, cancer, and many more chronic illnesses. Here are a few benefits:
1. Prevents metabolic disorders (diabetes) and helps stabilize blood sugar. Chia seeds are loaded with fiber, which helps slow down the rate at which our bodies convert carbohydrates to sugar. Chia seeds also contain high levels of alpa-linolenic acid (ALA), which has been shown to help lower blood sugar.
2. Boosts heart health. Chia seeds are loaded with omega 3 fatty-acids. Omega 3’s fight inflammation, regulate cholesterol, and lower blood pressure. Due to their high concentration of omega 3’s, chia seeds act as a blood thinner. If you are taking prescription blood thinners you may want to consult with your doctor before consuming chia seeds. Chia seeds also contain linoleic, a fatty acid, which helps the body absorb fat-soluble vitamins ( A, D, E and K)
3. Increases bone density. Chia seeds contain roughly 75-80 mg. of calcium per ounce. They also contain boron, a mineral that increases bone density. Omega 3’s have been proven to slow bone loss, and are a great source of calcium for individuals who do not consume dairy. Chia seeds are also an easy, kid-friendly, way to boost your child’s calcium intake.
4. Supports weight loss. Chia seeds can absorb up to 12 times their own weight in water, which has a huge impact on hydration, and also helps to slow down digestion. Chia seeds also contain zinc, which helps boost leptin- a hormone that regulates appetite.
5. Improves gut health. Chia seeds deliver the perfect combination of soluble fiber and water, which creates this gel-forming substance that works as a prebiotic, and supports the growth of probiotics in the gut.
How To Eat Chia Seeds:
The best way to consume chia seeds is after they have been soaking in water for at least 1 hour. Start by mixing ¼ cup chia seeds and 1 cup of water, stir for a few minutes, and place in the refrigerator.
This gives the seeds a chance to absorb as much water as possible, forming a think gelatinous substance. There are so many great ways to eat chia seeds, other than drinking them with water or throwing them in a shake or smoothie. Myself, I love chia seed pudding… Yum!
Creative Uses For Chia Seeds:
Check out these 10 fun ways to eat chia seeds.