Ingredient 911: Chia Seeds

Chia seeds may be tiny but they pack a nutritional punch! Rich in nutrients like omega-3 fatty acids, fiber and antioxidants, chia seeds are a true superfood.

When most of us hear the word "chia," we think of the novelty plants that were popular in the 80s. But lately, chia has been gaining super food status in the culinary world because of its numerous health benefits.

Chia is actually an ancient seed native to South America and has been a staple in Mayan and Aztec diets for centuries. It has a mild flavor and is available in black or white seeds. It can be found in specialty food stores or health food stores.

Chia seeds have a similar nutritional profile to another super food- flaxseed. Head to head, chia seeds actually have even more omega-3 fatty acids, fiber and antioxidants than flax.

And unlike flaxseed, chia seeds can be digested whole and don't have to be ground. Chia seeds also have a longer shelf life.

Why should you add chia seeds to your diet?

Omega-3s

Chia is one of the most concentrated sources of omega-3 fatty acids of any food, even more than salmon.

Omega-3 fatty acids are essential compounds that our bodies need to function. Because we don't naturally produce omega-3s, we must get them from our diet.

Omega-3s have been shown to have incredible health benefits. They reduce the risk of death from cardiovascular disease and also are important for neurologic development. They also work to reduce inflammation and may improve symptoms in diseases such as arthritis and asthma.

Fiber

Chia seeds are an excellent source of fiber, with almost 11 grams in an ounce. That's 42% of the daily recommended intake of fiber per day.

Most Americans don't get enough fiber in their diets. A diet high in fiber has several health benefits including helping to reduce cholesterol levels, regulate blood pressure and promote heart health.

Fiber also helps to regulate blood sugar levels and is really important in maintaining bowel integrity and regularity.

Antioxidants and other nutrients

Chia seeds are also rich in antioxidants, which help protect the body from free radicals, aging and chronic diseases.

They also are a good source of protein, calcium and several other vital nutrients like manganese, phosphorus, and magnesium.

Satiating Effect

Chia seeds may also help curb your appetite. When chia seeds are soaked in liquid, they plump up and expand up to 10 times their weight! The same process occurs in your intestinal tract when you eat them. This helps to curb your appetite.

This gelling action in combination with the protein and fiber all contribute to the satiating effects of chia seeds.  

That's why chia seeds keep you feeling full for a long time. Chia seeds are a good ingredient to include in your diet if you're trying to lose weight. Try them in my healthy overnight oats for weight loss.

How to eat chia seeds

• Whole chia seeds can be sprinkled on cereal, salads, and yogurt. They can also can be stirred into hot soups and stews and pasta sauces.

• The seeds can be ground and mixed into smoothies or added to baked goods.

• The seeds can also be sprouted and used in salads or sandwiches. When the seeds are soaked in water, they form a gel, which can be used in chia pudding, jam and overnight oats.

• It can even be used it as an egg substitute. To get started, here are a few recipes to try!

Chia Seed Recipes

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