also referred to as supperfood
Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica). They are often referred to as a “superfood” because they offer benefits beyond their nutritive value. Chia seeds contain 138 calories per 28 grams. By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat and 19% protein.
Although chia seeds are a poor source of vitamins, they provide high amounts of many minerals: Manganese, Phosphorus, Copper, Selenium, Iron, Magnesium and Calcium. They also contain Chlorogenic acid, Caffeic acid, Quercetin and Kaempferol.
The Health Benefits of Chia seeds:
Healthier weight management; a 1-ounce serving of chia seeds has 39% of one’s recommended daily allowance (RDA) of fiber. The soluble fiber in the seeds absorbs water, causing them to expand in the stomach and increase one’s feeling of fullness when consumed. By letting one feel fuller despite eating less, chia seeds can help one maintain a healthy weight.
Better bone health; a single ounce of chia seeds contains 18% of one’s RDA of calcium, vital for healthy bone, muscle and nerve functioning. Chia seeds have more calcium than dairy products.
Reduced free radicals; antioxidants found in chia seeds can help to fight free radicals in the body.
Better heart health; chia seeds contain quercetin, an antioxidant that reduces the risk of developing heart disease. The seeds are also high in fiber, which helps lower high blood pressure and, in turn, reduce the risk of heart disease.
Improved blood sugar levels; chia seeds are high in fiber that helps reduce insulin resistance and improve blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes. Research found that bread containing chia seeds triggers a lower blood sugar response than traditional bread, which helps prevent high blood sugar levels.
Reduced inflammation; chronic inflammation can lead to health conditions like heart disease and cancer. Caffeic acid, an antioxidant found in chia seeds, helps fight inflammation in the body. Although chia seeds offer a variety of health benefits, eating too many may lead to complications:
The absorption of iron and zinc may be reduced because of the phytic acid content of chia seeds.
Due to their high fiber content, eating too many chia seeds may cause diarrhea and bloating. Chia seeds may also cause flare-ups with inflammatory bowel conditions like Crohn’s disease.
Dry chia seeds absorb water, causing them to swell and become gelatinous. Dry chia seeds can get stuck in the throat, posing a choking hazard. To avoid this, soak seeds 5 to 10 minutes before use.
Chia seeds reduce blood sugar and high blood pressure. If you’re taking medications for diabetes or hypertension, eating too many chia seeds can cause severe drops in blood sugar levels and blood pressure.
CHIA SEED PUDDING
Ingredients
1 cup milk (animal or plant-based milk)
3 tbsp chia seeds
1/2 tsp vanilla extract
Recommended toppings: honey or maple syrup, sliced bananas, mango, fresh berries, shredded coconut, nuts, cinnamon.
Instructions
Add chia seeds and milk (along with optional sweeteners) to a bowl and stir. Let sit for 10 minutes, then stir again once the seeds have started to gel.
Cover the bowl and place in the refrigerator for at least one hour.
Stir the chia pudding before serving and add your favorite fruit, nuts, seeds and spices.
Chia seeds can also be made overnight for breakfast the next morning.
By Crystal Kiseka
