The Benefits of Chia Seeds

For some people, when they hear the word “chia” they instantly think of a Chia Pet with green “fur” growing out of it. While chia seeds are great at decorating clay figurines, they also provide our bodies with many benefits!

They come from a plant called Salvia hispanica. This plant comes from the mint family and is often found in Central America. It looks similar to a lavender plant and is often confused with it. 

Chia Seeds Nutrition Facts

Chia seeds have many nutrients, one of them being fiber. Fiber is important to our body since it can help reduce cholesterol levels and improve heart health. Fiber also helps you feel fuller and more satisfied for a longer period of time. Feeling fuller and more satisfied for a longer period of time may help with weight loss.

People who are having bowel movement issues or constipation issues often benefit from eating more fiber to help regulate those bowel movements and prevent constipation. 

They are also high in omega-3 fatty acids. Omega-3 fatty acids can help reduce elevated triglycerides. Having high triglycerides can increase your chances of heart disease or stroke.

Omega-3 fatty acids can also help with inflammation. People with arthritis or inflammation may benefit from increasing their omega-3 fatty acid intake!

Some studies have shown that people with type 2 diabetes and high blood pressure can manage their systolic blood pressure better when adding chia seeds to their diet.

How to Eat Chia Seeds

Chia seeds are easy to add to your diet. Many people like to sprinkle them into salads, yogurt, acai bowls, oatmeal, or even protein shakes. When chia is added to any liquid it absorbs some of the liquid and expands to form a gel-like texture. The texture can be a little much for some people but if you do not mind it, then they’d be a great addition to your diet. 

Try them at home!

Below is a very popular chia pudding snack you can create at home using chia seeds. The process of making chia pudding is simple!

1. The first step is to stir together your chia seeds and your choice of milk in a mason jar or any kind of bowl. Add about 3-4 Tablespoons of chia seeds to 1 cup of your milk choice.
2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight.
3. The chia pudding should be nice and thick, not liquid. If it’s not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir, and refrigerate for another 30 minutes or so.
4. You can add any of your favorite toppings like strawberries, blueberries, raspberries, or peanut butter. You can even sweeten it with a tsp of vanilla or some honey. To make it more nutrient-dense you can add your favorite protein powder. 
5. Finally, enjoy your delicious, fiber-rich snack!