You must have heard about chia seeds and know them too being nutritious – Yet if you’re not including them in your diet, you’re missing out on the benefits of this major food star.
Food experts know the health benefits of chia seeds and have ideas about why and how others should know about them, too.
“I love chia seeds because they’re versatile and it’s relatively easy to find a few ways to enjoy them,” said Vermont resident Lisa Valente, M.S., R.D., Healthline’s food expert.
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Chia seeds can be added to smoothies, sprinkled on oatmeal or overnight oats, added to homemade granola bars or pancakes, and Yogurt ParfaitHe said.
“You can also add these to salads, falafel or meatballs,” Valente said.
Above, there are several types of superfoods mentioned, including chia, quinoa, and flax seeds. Chia seeds are small, black or white seeds that come from a plant called Salvia Hispanica, which is native to Central America. (iStock)
What Are Chia Seeds?
Chia seeds are small, black or white seeds that come from a plant called Salvia hispanica, which is native to Central America.
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“Historically, chia seeds were a staple of the diets of the Aztecs and Mayans, who prized them for their ability to provide sustained energy,” Sarah Heckler, MS, RD, a licensed dietitian and food specialist with the Anne Till Nutrition Group in Raleigh, North Carolina, told Fox News Digital.
“Today, they are renowned around the world as a superfood due to their rich nutrient content.”
Here are 5 benefits of chia seeds
These seeds contain a lot of nutrients. Let’s know what they contain.
1. They contain essential nutrients
Chia seeds are rich in nutrients.
A licensed dietitian and food expert said chia seeds are “renowned around the world as a superfood due to their rich nutrient content.” (iStock)
Heckler said that one ounce (28 g) contains the following:
- Fiber: 11 grams
- Protein: 4 grams
- Omega-3 fatty acids: 5 grams
- Calcium, manganese, magnesium and phosphorus, which support overall health, promoting strong bones, muscle function and heart health
2. They are rich in antioxidants
Chia seeds contain powerful antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.
Heckler said these compounds help protect cells and also have anti-aging properties.
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“Antioxidants are important for fighting free radicals in the body, which can cause oxidative stress and contribute to long-term diseases,” he said.
3. They support digestive health
She added that the high fibre content in chia seeds promotes digestive health by aiding in bowel regularity and preventing constipation.
“The soluble fiber in chia seeds also acts as a prebiotic, which aids in the growth of beneficial gut bacteria.” (iStock)
“Additionally, the soluble fiber in chia seeds also acts as a prebiotic, which aids in the growth of beneficial gut bacteria,” Heckler told Fox News Digital.
4. They can help with weight management
Heckler said that due to their high fiber and protein content, chia seeds may help with weight management by promoting a feeling of fullness and reducing overall calorie intake.
Chia seeds promote a feeling of fullness and reduce overall calorie intake.
“They absorb fluids, expanding in the stomach – helping to suppress hunger and reduce snacking in between meals,” he said.
5. They are versatile and easy to use
Chia seeds can be added to many foods other than yogurt and cereal.
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Since incorporating chia seeds on a regular basis may seem overwhelming, below are two different suggestions for all three meals of the day.
Breakfast Ideas
Chia pudding. Heckler shared the recipe with Fox News Digital.
Mix 3 tablespoons of chia seeds with a cup of almond milk (or any milk of your choice).
When these seeds are added to smoothies, they can “add nutrition without changing the taste.” (iStock)
Add a sweetener like honey or maple syrup and leave it in the fridge overnight. In the morning, top it with fresh fruit and nuts to make it tastier. Delicious, nutritious breakfast,
Smoothie Booster. Add a tablespoon of chia seeds to your morning smoothie.
“Blend it with fruits, vegetables, yogurt and a liquid base,” Heckler said.
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“The seeds provide nutrition without altering the taste.”
Lunch Ideas
Salad toppings. Sprinkle chia seeds onto your salad to add a nutty flavor and extra crunch.
They make a good pair with any salad“Especially leafy greens, nuts and foods with a light vinaigrette,” Heckler said.
Sprinkle chia seeds onto your salad to add a nutty flavor and extra crunch. (iStock)
Chia Seed Avocado Toast. Mash it to make a ripe avocado And spread it on whole grain toast.
Sprinkle a tablespoon of chia seeds on top for extra crunch and nutrition. Top with one or two fried or boiled eggs.
“You can also add a little bit of sea salt to it, Squeeze lemon juice and some red pepper flakes for extra flavor,” Heckler suggested.
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“This simple yet delicious meal is packed with healthy fats, fibre and protein, making it a perfect choice for lunch.”
dinner ideas
Chia-Crusted Chicken. Coat the chicken breasts with a mixture of chia seeds, breadcrumbs and your favorite herbs and spices. Bake until golden brown.
“It gives it a crispy texture and enhances the taste” dinner “There’s also the nutritional value involved,” Heckler said.
A nutritionist said that although chia seeds offer numerous health benefits, it is important to increase their intake slowly. (iStock)
Chia Seed Stir Fry. Add a tablespoon of chia seeds to your vegetables.
“They blend seamlessly into dishes, and boost nutrients without altering flavor,” Heckler told Fox News Digital.
What to know about chia seeds
According to Heckler, although chia seeds offer numerous health benefits, it’s important to increase your intake slowly.
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“Because of their high fiber content, eating too many chia seeds at once could cause these problems Digestive problems“Problems like bloating and gas can occur,” he said.
Heckler recommends starting with a small amount, such as one teaspoon per day, and slowly increasing the amount to avoid digestive problems.
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Also, be sure to drink plenty of water, as chia seeds absorb a lot of liquid.
