They say it is the small things that pack the biggest punch, and that is definitely true when it comes to chia seeds. In a world where everyone is doing all that they can to stay healthy, it can be easy to be lured by buzzwords and trends, and it can often be hard to separate fact from fiction, especially when it comes to superfoods and other health topics. However, when it comes to chia seeds, the hype is well deserved. These tiny, nutrient-dense powerhouses have been used for centuries and are packed with health benefits that make them a must-have in any wellness routine.Â
From supporting digestion to boosting heart health, chia seeds are a true superfood. Don’t believe us? We’ll let the benefits speak for themselves.Â
Top Benefits of Chia Seeds
Chia seeds, which grow on a specific species of flowering plant in the mint family, are small superfoods with a rich nutritional profile that includes protein, fiber, calcium, antioxidants, omega-3 fatty acids, and more. Because of its amazing combination of nutrients, chia seeds have a lot to offer when it comes to your health.Â
Protection from Free Radicals
Chia seeds are rich in antioxidants which help to fight neutralizing reactive molecules known as free radicals. Why is this important? Well, when left to roam free throughout your body for too long, free radicals can cause damage to your cells, which over time can impact your health in a variety of ways. Additionally, the oxidative stress that free radicals cause can also contribute to visible signs of aging, such as fine lines and wrinkles. Thankfully, compounds known as antioxidants can combat the effects of free radicals, and chia seeds contain a number of these helpful antioxidants including caffeic acid, chlorogenic acid, quercetin, myricetin, and kaempferol.Â
Support for the Digestive System
In addition to having plenty of antioxidants, chia seeds are also loaded with fiber. Since fiber is crucial for helping keep your digestive tract operating smoothly and your bowel movements regular, this carbohydrate is an essential part of any healthy diet. Luckily, as little as 25 to 30 grams of chia seeds can provide you with about 30% of your daily fiber needs. Â
Help with Weight Management
Another benefit of all the fiber found in chia seeds is that it makes this tiny superfood surprisingly filling. By adding a scoop to your favorite meal, drink, or snack you will likely feel full for a longer amount of time. This makes chia seeds a fantastic tool for losing and maintaining weight in a healthy way. Â
Support for Bone Health
Chia seeds are not only great sources of antioxidants and fiber, they also have an abundance of minerals, like calcium, magnesium, and phosphorus, which are all necessary for keeping your bones as healthy as possible. In addition to those important minerals, chia seeds also contain both Omega-3 and Omega-6 fatty acids which are fatty acids that are essential for keeping your bones strong and healthy in the long run. Â
Adding Chia Seeds to Your Healthy Eating Routine
If you want to start incorporating chia seeds into your meal plan but aren’t sure where to start, here are a few tips to help you out.Â
- Use them as a salad topper. Sprinkling chia seeds on top of your salad to give it a satisfying crunch and a boost of fiber. The key to keeping the seeds crunchy in your salad is to sprinkle them on top right before you sit down to eat. That way, they don’t soften from absorbing the liquid from your dressing.Â
- Make your own pudding. Chia seeds are known for their ability to absorb liquid, which means they are a great ingredient to add to the homemade pudding. Simply add some chia seeds to a healthy liquid like almond milk or yogurt and let it sit overnight. After sitting for a while, the chia seeds will absorb the liquid, swell up, and create a tapioca-like pudding. Then, simply mix in your favorite natural sweetener, berries, or raw nuts, and enjoy.Â
- Bake with them. Chia seeds make a wonderful substitution for other seeds when you are baking. Instead of flax seeds, poppy seeds, or sesame seeds, try using chia seeds instead. Their subtle flavor blends seamlessly with the flavor of most baked goods while also giving your treat an extra bit of crunch.Â
- Use them in a smoothie. Soak some chia seeds in water to create a gel that can be used to thicken your smoothies and give them a boost of fiber that will support your digestion and help you stay full until your next meal, all without altering the flavor of your cool, blended drink.Â
- Add them to your favorite recipes. In addition to all of these ideas, chia seeds also make a great addition to other everyday meals like oatmeal, pancakes, soups, stews, marinades, and sauces.Â
Easy Chia Seeds Recipes to Try
If you’re someone who likes to cook from a recipe, then here are a few ideas we suggest you try.Â
Peanut Butter Protein Balls
This is a recipe where you can use as many seeds as you wish to give them that nutritional punch your body deserves. You can make these protein balls with chia seeds, flaxseeds, shredded coconut, peanuts, peanut butter, oats, chocolate chips, milk, and honey. Mix all these ingredients together in a bowl and then use your hands to roll small balls out of the mixture and place them on a baking sheet. Place the balls in the refrigerator to chill for at least 30 minutes and enjoy!
Oat and Chia Porridge with Prunes
For this recipe, we suggest preparing some of the ingredients the night before so you can quickly put it together the next day. Start by placing cinnamon and prunes in a pan with water to boil, set aside, and refrigerate. Next, place your overnight oats and chia seeds in a bowl of milk or water and refrigerate overnight. When ready to eat, add some yogurt with vanilla to the oats and chia seeds, mix, then serve in bowls. Top up each bowl with more yogurt, prunes, seeds, and a little cinnamon dusting.Â
Live the #NewEarthLife
Chia seeds are a small but mighty superfood that can make a powerful impact on your health when incorporated into your diet. So go ahead. Join us in living a healthy, energetic #NewEarthLife by finding ways to add more chia seeds to your meals throughout the day. With all of their nutrients and multiple health benefits, we’re sure your body will thank you for enjoying this amazing superfood.