Chia seeds are the superfood
Chia seed nutrition is a great way to add extra protein, fiber, and healthy fats to your diet. Chia seeds are versatile and can be used in sweet and savory recipes.
What are chia seeds?
Chia seeds are the edible seeds of the herb Salvia Hispanic, a species of flowering plant in the mint family. They are native to central and southern Mexico and Guatemala.
Chia seeds can be eaten whole or ground into a meal. Natives in Central and South America have used the latter for thousands of years as an ingredient in bread and gruels.
Chia Seed Nutrition Facts
Chia seeds are a good source of fiber, protein, and omega-3 fatty acids. They contain all nine essential amino acids and are often considered a complete protein because they provide all the amino acids your body cannot make on its own.
Chia seeds also contain calcium, phosphorus, magnesium, iron, and zinc.
Chia Seeds Health Benefits
Chia seeds are a rich source of dietary fiber, protein, omega-3 fatty acids, and antioxidants.
These little superfoods are also a good source of calcium, magnesium, phosphorus, and potassium.
You can add chia seeds to a salad or smoothie for an extra energy boost.
The high levels of soluble fiber in chia seeds help you feel full for longer, which can help you lose weight.
Most popular recipes using chia seeds
Chia seed pudding: Add 1/2 cup of chia seeds to a bowl, then pour 1 cup of unsweetened almond milk over the top. Let it sit for 10 minutes and stir occasionally. You can eat this as a snack or dessert!
Chia seed jam: Mix two tablespoons of chia seeds with one tablespoon each of honey and water in a small bowl until well combined. Spread on toast or use it as an alternative to peanut butter on crackers!
Chia seed muffins: Combine 2 1/2 cups all-purpose flour, three tablespoons ground flaxseed meal (you can also grind whole flaxseeds yourself), two teaspoons baking powder, one teaspoon kosher salt, 1/4 teaspoon ground cinnamon, and three large eggs at room temperature in a large bowl until just mixed; fold in 3 tablespoons melted butter with a spatula until just combined; fold in the grated zest from 2 medium oranges; add three tablespoons coconut oil melted over low heat along with almonds slices & cranberries then transfer the batter into eight paper lined muffin cups filling them about halfway full before baking at 350F degrees for 20 minutes or until a toothpick inserted comes out clean (if you don't have paper liners just grease pans first). Let cool slightly, then serve warm topped with whipped cream & powdered sugar if desired - yum!
Chia Seed Cookies: Preheat the oven to 350 degrees F (175 degrees C) and line two cookie sheets with parchment paper; set aside. Combine flour, baking powder, salt, cinnamon, nutmeg, and cloves ((cinnamon)); whisk together until combined. In a separate bowl, combine white sugar & brown sugar ((or coconut palm sugar)); mix well. Add sultanas ((golden raisins)); reserve some for later use if needed. Add shredded coconut flakes ((shredded )) . In the third bowl, combine beaten egg whites + whole eggs together(beaten ); add vanilla extract/molasses
Are they better than flax seeds or hemp?
Chia seeds are superior to hemp and flax seeds in many ways. Firstly, chia contains omega-3 fatty acids, which are suitable for your heart. Both hemp and flax seeds lack these essential fats, making them less nutritious than the superfood chia seed. Chia also provides dietary fiber--a critical nutrient that helps prevent obesity by keeping you feeling full longer. Both hemp and flax provide some fiber, too but not as much as chia does; together, their total amount of fiber is still less than what you get from just one tablespoon of chia!
Flax seeds have several unique health benefits: they're high in lignans (phytoestrogens that help reduce menopause symptoms) and vitamins B1 & E plus magnesium (which boosts energy levels). Hemp is a complete protein source containing all 21 amino acids necessary for building muscle mass; however, it lacks vitamin E, which helps protect cells against oxidative damage caused by free radicals created during exercise or other stressful activities like traveling through time machines or portal openings into different dimensions without proper preparation and safety precautions taken beforehand such as checking if there are any nearby predators before removing protective clothing from storage units located below floor level near an active volcano that has erupted recently due to seismic activity caused by shifting tectonic plates beneath our feet. But I digress!
How to use chia seeds in recipes?
Add chia seeds to your smoothies or juices. Add 1–2 tablespoons of chia seed to a blender and any other ingredients you have on hand. Blend until smooth, and enjoy!
Use them as an egg substitute in baking. If a recipe calls for eggs, but you're vegan or vegetarian, try replacing the eggs with 1½ tablespoons of ground chia seeds mixed with three tablespoons of water per egg. Then whisk together and allow it to sit for 10 minutes before using it in the recipe (this will allow the mixture to thicken).
Add them to salads and soups instead of croutons or cheese cubes. Chia seeds can be sprinkled over just about any salad or soup, turning bland dishes into flavorful meals packed full of nutrients (and flavor).
Use them as an ingredient when making homemade ice cream or yogurt parfaits by adding some fresh berries! For instance: strawberry chia seed strawberry parfait would be fantastic!
Are chia seeds good for weight loss?
You've probably heard that chia seeds are good for weight loss. It's true; they have some fat-burning properties and are high in fiber, protein, and omega-3 fatty acids.
Chia seeds also contain calcium and iron, which help keep you energized throughout the day. In addition to these benefits, chia seeds are a great source of antioxidants!
Is it ok to eat raw chia seeds?
Chia seeds can be eaten raw and are crunchy. They have a nutty flavor and can be used to add crunch to salads, smoothies, yogurt, or oatmeal. Chia seeds can also be used as a topping on fish or chicken dishes.
However, you should avoid eating chia seeds cooked at high temperatures (over 200 degrees Fahrenheit). This is because the cooking process can heat the oil in which they are soaked and cause some of the nutrients to break down into other compounds that may not be beneficial for you to consume.
Are chia seeds suitable for people with diabetes?
Chia seeds are high in fiber and protein, which help regulate blood sugar levels. They're also rich in omega-3 fatty acids and antioxidants, which promote heart health. Combining fiber, protein, and healthy fats makes chia seeds suitable for people with diabetes or pre-diabetes.
However, if you eat too many chia seeds at once—more than about 1/4 cup (30 grams) at one time—you may experience stomach pain or bloating because they contain soluble fiber that absorbs water in your intestines.
Takeaway:
Chia seeds are an ancient superfood that has been around since the Aztecs. They're a good source of fiber, protein, and omega-3 fatty acids. They can be used in many recipes, including smoothies and oatmeal.
In addition to these health benefits, chia seeds are easy to add to your diet—they don't need to be cooked before eating. So get yourself some chia seeds and start incorporating them into your day!
Conclusion
As you can see, chia seeds are a powerhouse of nutrition. They have a lot of health benefits, and they taste good too! If you're looking for a way to add more fiber and omega-3 fatty acids into your diet, look no further than chia seeds. Just remember that because they're so nutrient-dense, it's important not to overindulge or use them as an unsophisticated substitute for other foods.