Health benefits of chia seeds and how to use them

Prized by the Aztecs and Maya for his or her capability to offer long-lasting vitality, chia seeds have lengthy been used as a superfood. Native to Mexico and Guatemala, chia seeds are associated to mint and are available from the Salvia hispanica plant. And sure, they’re the identical chia seeds bought in “Chia Pet” kits.

Chia seeds have grow to be a typical ingredient in wholesome recipes, from pumpkin spice muffins to overnight oats to TikTok well-known chia seed water. However many individuals surprise simply what number of chia seeds they’ll eat every day, what one of the best ways is to make chia pudding and whether or not there are any downsides to consuming the tiny seed. We break this wellness development down for you proper right here!

Frances Largeman-Roth

There’s a cause why so many well being and vitamin professionals hold chia seeds available. They’re a superb supply of protein, excessive in fiber and gluten-free. Plus, they’re wealthy in alpha linolenic acid (ALA), a kind of plant-based omega-3 fatty acid that has anti-inflammatory benefits. A 2-tablespoon serving (which is a TON of seeds) has 150 energy, 10g of fiber, 6g of protein and 10g of fats, most of which is the wholesome polyunsaturated selection.

By way of how a lot chia to make use of every day, it’s good to stay to the 2-tablespoon serving dimension. You’ll most likely wish to break this up all through the day, including a teaspoon or two to your smoothie, one other teaspoon in your mid-morning yogurt, and the remainder in recipes like chia pudding.

The diminutive seeds can take in as much as 10 occasions their weight in water. Which means that once you eat chia pudding or chia gel, you’re additionally getting the liquid they absorbed together with it. Consuming liquids by way of chia might be good for occasions once you don’t wish to drink numerous water, like earlier than a race or a run, and even earlier than mattress.

Chia’s hydration benefits imply that the ingredient can also be useful for wholesome, glowing pores and skin. As a result of chia embody wholesome fat, they’re additionally a sensible ingredient for anybody coping with dry skin.

When used correctly, chia is an extremely wholesome ingredient. However some influencers on TikTok are recommending utilizing it in a means that may very well be dangerous to sure people. So-called “chia water” has been touted as a weight loss help. Proponents of the development declare that consuming the water helps promote weight reduction by making you are feeling full because of the enlargement of the seeds in your abdomen.

Whereas the fiber and protein content material of chia seeds do make them a sensible ingredient selection for anybody who needs to really feel fuller longer — and keep away from too many between meal snacks — they aren’t meant to dam starvation. The potential hazard of utilizing chia water (mainly chia seeds blended with water) is that should you don’t enable the chia seeds to increase first, they might probably trigger a problem for folks with dysphagia, different swallowing problems, or diverticulitis. Chia seeds shouldn’t be consumed dry by the spoonful as they’ll combine with saliva to kind a gel and presumably block the esophagus.

Grace Parisi

Sprinkle chia seeds over cereal and yogurt, add them to smoothies and even soup. You can also make a chia gel to make use of as a thickener in creamy soups and as an egg replacement. Mix ¼ cup of seeds with 2 cups of water, let stand for 15 to half-hour, then stir with a whisk. You’ll be able to combine the get with mashed recent fruit to make a jam, or with fruit juice or plant-milk to make chia pudding.

Getty Pictures

You can even use chia seeds as a coating for energy bites. Merely roll the combination into balls, then roll within the chia seeds to coat. And it’s a implausible addition to do-it-yourself granola.

Resulting from their fats content material, chia seeds ought to ideally be saved in a sealed bag or container within the fridge or freezer to increase their shelf-life.

Have enjoyable experimenting with chia and don’t neglect to top off on dental floss — the seeds like to get caught in your enamel!

Associated: