Is it possible for a tiny seed to pack a powerful nutritional punch? Yes, if it's a chia seed! Despite having a diameter of only 0.08 inches, chia seeds are important. These gray seeds with spots of black and white are considered a superfood. Chia seeds include 11 grams of fiber, 4 grams of protein, and 9 grams of healthful fats in a 1-ounce serving. But wait, there's more: That same serving provides 30% of the daily recommended intake for magnesium and manganese as well as 27% of the daily recommended intake for phosphorous and 18% of the daily recommended intake for calcium, all of which are requirements for adults.
Significant amounts of zinc, vitamin B3, potassium, vitamin B1, and vitamin B2 are also present in chia seeds. Lily Allen-Duenas, a vegan nutritionist and the creator of the holistic health and wellness website Wild Yoga Tribe, claims that chia seeds are "more than excellent for you — they're wonderful for you" because of their wide range of nutritional, antioxidant, and antibacterial characteristics. The chia seed's nutritional advantages are outstanding.
What Are The Health Benefits?
Chia seeds, which are native to Mexico and Guatemala and are in the mint family, contain a significant quantity of calcium, making them beneficial for bone health. In actuality, 3.5 ounces of chia seeds contain 0.02 ounces of calcium compared to 0.004 ounces of calcium in 3.5 ounces of milk. Chia seeds are beneficial for your heart as well because of how much fiber and polyunsaturated fat they contain, which lowers your risk of coronary heart disease. Chia seeds contain antioxidants that lower the risk of chronic illnesses including cancer and heart disease.
Chia seeds may be helpful for patients who battle with high blood sugar, according to growing body of research. Chia seeds are a great addition to any meal, especially for those with diabetes or anyone trying to achieve balanced blood sugar control, according to Tracy Lockwood Beckerman, registered dietitian and author of "The Better Period Food Solution." "Because chia seeds are high in fiber and protein, they help damper any potential blood sugar spikes coming from the foods typically paired with it, such as fruit or yogurt," she says. This naturally gluten-free whole-grain snack has a lot to offer for only a few calories. Chia seeds in that same serving have 137 calories. Additionally, if indigestible fiber is taken out, the caloric impact drops to just 101 calories.
Right And Wrong Way Of Eating Chia Seeds
Chia seeds' lackluster flavor would be their superpower if they had one. Why? As a result, according to Trista Best, a registered dietitian with Balance One Supplements, the nutritional powerhouse is "versatile and easily added to just about any meal without disturbing flavor or cooking processes." Because of this, Celine Beitchman, director of nutrition at the Institute of Culinary Education, which has campuses in New York City and Los Angeles, advises consumers to "try them in sweet or savory meals. They can be added to smoothies, sprinkled over porridge, or even put into crackers."
Chia seeds can be used in a variety of dishes; try them in puddings, roasted and added to spice blends, or as a salad garnish. Chia seeds transform into a gel-like substance when combined with water or liquids, such as soy or almond milk, and can be used in place of other wet ingredients, particularly eggs. You should avoid eating chia seeds dry since they can absorb up to 27 times their weight in water. In some cases, patients who ate dry chia seeds experienced interior swelling that required surgery to remove.
Don't be misled into believing chia seeds are only wonderful for breakfast or baked goods; they're also good for meals, according to Allen-Duenas. "There are plenty of delicious recipes out there for chia seed puddings," she says. "However, I do love to use them as an egg substitute in baking." Consider grilled halibut with chia pesto or chia seed salad with cucumber. Chia seeds can last up to five years, so if you bought a large bag and then realized it would take a while to consume them one tablespoon at a time, don't worry. You can have a supply of nutrients that will survive longer than a U.S. presidential cycle if you store them in a cold, dry environment.