Do not be fooled by the size of the seed, chia seeds are one of the healthiest foods on the planet. These tiny seeds are a nutritional powerhouse, providing protein, fiber, antioxidants, healthy fat, minerals and vitamins all in one low-calorie package.

Chia seeds have similar health benefits to flax seeds, but chia seeds are not required to be ground prior to consumption. What’s more, chia seeds do not go rancid as quickly. In fact, chia seeds are said to last up to two years with no refrigeration.

Here are a few more reasons why these little seeds pack such a nutritional punch:

 

Omega-3

Two tablespoons of chia seeds contain 20% daily value of alpha-linolenic acid. (Alpha-linolenic acid cannot be produced by the body, so it is essential to get through diet and supplementation.) High concentrations of plant based omega-3 fat in chia seeds helps lower low-density lipoproteins (LDLs) and triglycerides, thereby supporting healthy cholesterol levels and cardiovascular health. The omega-3s in chia seeds can also help modulate c-reactive proteins and inflammatory cytokines to help fight widespread inflammation.

Protein

Chia seeds are an excellent protein source, especially for people who eat little or no animal products. Just two tablespoons of chia seed contain 5 grams of protein. Protein is the most weight-loss friendly macronutrient and can drastically reduce appetite and cravings.

Fiber

Research suggests a high-fiber diet can help reduce your risk for many chronic diseases. Most people need about 50 grams of fiber per 1,000 calories consumed, but most Americans do not get near this amount. Chia seeds contain about 10 grams of fiber in just two tablespoons. Fiber does not raise blood sugar and does not require insulin to be disposed. As such, chia seeds have been linked to the prevention of type 2 diabetes by normalizing insulin resistance and regulating glucose levels.

Vitamins & Minerals

Just two tablespoons of chia seeds provide a good portion of the daily recommended allowances of calcium, phosphorus, magnesium, manganese and zinc – all of which are essential for bone health. Gram for gram, chia seeds have a higher calcium content than most dairy products.

Chia seeds are easy to prepare. They adapt to a variety of recipes, have mild flavor, and are gluten-free. They can be eaten raw, soaked in juice or water, or added to baked goods. Chia seeds can be used as toppings to almost any dish, from smoothies to green salads. (Keep in mind that when the seeds are exposed to liquid, they take on a gelatinous texture. So, if you prefer a crunch, sprinkle them on just before eating.)

 

When chia seeds are soaked overnight whether in water or a nut milk, they take on a tapioca-like texture. For those who would like to begin incorporating chia seed into their diet, try these two recipes:

 

Key Lime Chia Pudding

Courtesy of www.JennEatsGoood.com

Makes one serving

 

3 Tbsp. chia seeds

¼ tsp. matcha powder (optional, for color)

Pinch of salt

½ lime (juice and zest)

½ cup organic almond milk

½ cup Greek yogurt

1 Tbsp. maple syrup

 

In a jar with a lid, mix chia seeds, matcha powder, salt and lime zest. Pour in the almond milk, lime juice, Greek yogurt and maple syrup. Mix until even consistency and no chia seeds are stuck at the bottom of the jar. Put a lid on the jar and refrigerate overnight, or for at least 6 hours. Store in refrigerator for up to 5 days.

 

Lemon Chia Seed Dressing

2 tablespoons chia seeds

2 tablespoons fresh lemon juice

2 tablespoons honey

2 tablespoons apple cider vinegar

¼ cup olive oil

Pinch of salt and fresh ground pepper, to taste

Directions:

Blend or mix all ingredients together. Taste and adjust seasonings, if desired. Add to salad, toss and serve.

 

**If you have a history of dysphagia, chia seeds should be used with caution — especially when consuming dry. The seeds can quickly turn into a gel ball when exposed to any liquid. If you have esophageal restrictions be careful when using them.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.