The chia seed may appear simple, however don’t be fooled by its small size. These tiny seeds are literally fairly impressive. They’re packed with wholesome vitamins and offer some amazing well being benefits. Popular in lots of plant-based diets, you can enjoy them with breakfast, as a snack, and even with dessert.
We’ve made it easy to take benefit of all they’ve to supply with our list of 12 easy methods to eat chia seeds.
What Are Chia Seeds?
Chia seeds are edible seeds harvested from Salvia hispanica, a species of flowering plant within the mint family, that’s native to Guatemala and parts of Mexico. They are small and round, and can be black, brown, or white in color.
For the traditional Aztec and Mayan cultures, chia seeds were a big a half of their daily diet. They additionally used them throughout religious rituals, to create cosmetics, and for medicinal purposes. In fact, chia seeds have been heralded for his or her well being advantages for hundreds of years and are nonetheless popular throughout the world.
Now, with the backing of modern science, we all know simply how proper these ancient civilizations were.
Chia Seed Nutritional Info
Chia seeds pack a serious dietary punch. Here is what solely one serving of chia seeds, about 2.5 tablespoons, contains:
- 140 calories
- 10 grams of fiber
- 5 grams of protein
- 9 grams of fat
- 12 grams of carbohydrates
- 5 grams of alpha linolenic acid
- 12% of the daily worth (DV) of iron
- 12% of the DV of zinc
- 20% of the DV of phosphorus
- 23% of the DV of magnesium
- 14% of the DV of calcium
- 15% of the DV of vitamin B1
- 16% of the DV of vitamin B3
5 Health Benefits of Chia Seeds
Chia seeds aren’t simply extremely wealthy in a number of nutrients, they additionally offer some amazing well being benefits.
- Heart healthy – Chia seeds contain loads of heart-healthy Omega three fatty acids, which can assist to decrease your risk of coronary heart disease. They additionally contain soluble fiber which can reduce your LDL or “bad” ldl cholesterol levels. Some research have even proven that consuming chia seeds may reduce your blood pressure.
- Support strong bones – Chia seeds contain magnesium, phosphorus, and calcium, all of which assist to support strong bones. Getting sufficient of these vitamins can assist you construct bone mineral density and strength.
- Loaded with antioxidants – These spectacular seeds contain 5 types of antioxidants that profit your well being in addition to protect the fragile fat they contain. Each one performs a particular role, such as defending your coronary heart and your liver, lowering your blood sugar, and reducing the risk of most cancers and inflammation.
- Improve blood sugar – If you deal with low blood sugar, regularly consuming chia seeds may help. Various research have proven that they may stabilize your blood sugar ranges after a meal by improving insulin sensitivity.
- Can support weight loss – If you’re attempting to lose weight, including chia seeds to your diet may help. High ranges of fiber and protein can keep you fuller for longer and reduce your appetite. While they won’t trigger weight reduction on their own, they’re a nice way to obtain a healthy, balanced diet.
Can You Eat Chia Seeds Raw?
Before you toss a handful of uncooked chia seeds into your mouth, you might need to pause. Simply chewing them like any different seed or nut is not the best way to eat them. In fact, consuming them on their very personal can trigger some gastric distress.
Chia seeds are tremendous soakers, absorbing as much as 30 times their very personal weight in liquid. When you eat them raw, they will soak up all of the liquid in your abdomen and intestines as you digest them, increasing in size as they go. This could result in digestive ache or blockages if you’re not careful.
So, to keep away from any potential problems, be certain to grind them up proper into a fine powder or add them to meals that contain liquid earlier than you eat them.
12 Easy Ways to Eat Chia Seeds
These 12 easy methods to eat chia seeds include useful methods so as to add them to your diet in addition to delicious, easy recipes.
- Eat merchandise that contain chia seeds – Chia seeds are in lots of merchandise you’ll discover in your grocery aisles. If you check the labels, you may discover them in a few of your favourite foods. There’s additionally chia kombucha, chia granola, and even chia pudding.
- Creamy Strawberry Chia Seed Smoothie (Fit Foodie Finds) – A deliciously chilly and fruity way to begin your day with strawberries, bananas, Greek yogurt, and of course, chia seeds!
- Mix them in – Mix a spoonful of chia seeds into your smoothie, pudding, dips, pancakes, or a bowl of oatmeal. You can additionally add them to baked items by stirring them into your dough or batter.
- Chia Seed Pancakes (Running on Real Food) – These vegan pancakes are easy to make and solely require a few basic ingredients.
- Sprinkle them on – What’s simpler than sprinkling them on top of your favourite foods? Add a sprint of chia seeds to yogurt, cereal, rice dishes, salads, or cooked vegetables.
- Cucumber Lime Chia Fresca (Onion Rings & Things) – Freshly-squeezed lime juice and cucumbers mix with chia seeds to create a hydrating aqua fresca.
- Make chia water or juice – When added to water or juice, chia seeds have a similar texture to boba or tapioca. To make your personal glass, add ¼ cup of chia seeds to 4 cups of water or juice and soak for 20-30 minutes. Then add your favourite chopped fruit or squeeze in juice from an orange, lemon, or lime.
- Banana Chia Seed Muffins (April J Harris) – Fluffy and sweet, you’d by no means know these banana muffins contain chia seeds!
- Make chia pudding – Chia pudding is easy to make and scrumptious to eat. Start by making chia water and let it soak longer, round 60 minutes, till it thickens. You can then add milk, cocoa, or vanilla extract, and mix it for an even smoother consistency.
- Chia Seed Tortillas (Sweet as Honey) – These tasty tortillas are the perfect substitute for high-carb wraps or bread.
- Coat meat or fish – You can use chia seeds as a crispy crumb coating on meat or fish. Start by grinding them up proper into a powder, then mix them into your breadcrumb of choice.
- Maple Cinnamon Chia Pudding (Rachel Cooks) – Delicious fall flavors make this chia pudding an ideal recipe for the cooler months.
Ready for a dietary boost? You can reap all of the advantages by following these 12 easy methods to eat chia seeds.
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