Healthy Benefits of Chia Seeds

If you are looking for a food with the equivalent health benefits of flax seeds but doesn't require grinding, Chia Seeds are your salvation.


What Are Chia Seeds?

Chia seeds come from a desert plant that grows in Southern Mexico called Salvia hispanica.

Both the Aztecs and Mayans regularly consumed these seeds due to their ability to sustain energy and stamina over long periods of time. This is one of the reasons why these seeds were a big hit with the warriors of these tribes.

Chia Seeds Nutrition - Omega 3 Fatty Acids

These seeds have 3 times the amount of omega-3 fatty acids as omega-6 fatty acids. Compared to the same amount of flax seed, chia seeds have 77% the amount of omega-3 fatty acids.

However, you have to grind flax seeds to absorb its omega-3 fatty acids. Chia seeds do not have to be ground. You can eat them as is to absorb their full nutritional value.

Chia Seeds Nutrition - Fiber

The American Heart Association recommends that we get 25 to 30 grams per day of fiber from foods. Just one serving a day, three tablespoons, of these seeds delivers 37 to 44% of the recommended amount of fiber.

Chia Seeds Nutrition - Calcium

One servings of these seeds, or three tablespoons, gives you 177 mg of calcium, which is 14 to 18% of the daily recommended requirements, depending on your age.

Chia Seeds Nutrition - Protein

One serving or three tablespoons delivers 4.4 grams of protein, which is 9% of your daily requirements.

How To Eat Chia Seeds

1. These tasty seeds can be sprinkled on salads or cereals.
2. You can make a fruity pudding by adding 3 tablespoons of these seeds to one cup of any fruit juice of your choice. Let the mixture set for 15 to 30 minutes to form a pudding texture.
3. Add 3 tablespoons to your favorite yogurt.
4. You can grind them and add the ground seeds to your favorite muffin, cake, pancake, or any baked goods recipe.
5. Make a "Chia Fresca" by adding 3 tablespoons lemon juice to a cup of chilled water and sweeten to your preferred taste. Then add 1 teaspoon of chia seeds to the water-lemon mixture. Let the seeds soak up the water for 10 minutes, and then serve.

Eating these delicious chia seeds will add healthy omega-3 fats, calcium, protein and fiber to your diet. What a great way to enhance your health and fitness.

Charles

References:

American Heart Association - Fiber
Nutrition Data - Chia Seeds
Nutrition Data - Flax Seeds
Convert To - Chia Seeds
The Dr. Oz Show - Chia: Ancient Super-Seed Secret
Dr. Weil - What is Chia?
About.com - Chia Fresca