Chia seeds is a superfood that has increased in popularity in recent years. It became popular for their omega-3 fatty acids, fiber content as well as how versatile it is. In this Dream Letter, we will share more information about the benefits of Chia Seeds and how you can add them to your diet.
There are many benefits to Chia Seeds.
1. May support bone health
Chia seeds are a good plant-based substitute to dairy products as they are rich in calcium. Together with the magnesium present chia seeds, it helps in maintaining good bone health.
2. May support digestive health
Chia seeds have a high fiber content at 10 grams per serving. Most of the fiber is insoluble which means that it can help to prevent constipation. Chia seeds also have some soluble fibers. This balance between insoluble and soluble fiber is optimal for a happy digestive system.
3. Plant based protein
Chia seeds are a good source of protein. This is important to help grow and repair cells and tissues throughout the body such as skin, muscles, and organs. Consuming chia seeds after exercising may help your body repair the tiny tears in muscles tissues.
4. Omega-3 fatty acid
Chia seeds have a higher omega-3 fatty acid compared to other plant-based sources. Omega fatty acids provide health benefits like mediating inflammation, supporting immune system, promoting healthy blood sugar level, protecting the heart, and supporting mental health.
5. May keep you full for longer time
The combination of fiber and protein content in chia seeds may keep you full for longer time. This is because protein and fiber move through the digestive system slower as compared to carbohydrates. Combine this with omega-3 fatty acid, consuming chia seeds may keep you away from feeling hungry too quickly.
There are limitless possibilities as to how you can incorporate chia seeds into your diet.
The most popular way is to add chia seeds in smoothies. Chia seeds are great to add texture and nutrients to fruit and vegetable smoothies.
Breadcrumbs functions as a binder to hold other ingredients together. Chia seeds are a great low carb substitute for breadcrumbs. In fact, you will require lesser amount of chia seeds as compared to breadcrumbs.
3. Baked Goods
1 tablespoon of chia seeds mixed with 3 tablespoons of water can act as a substitute for one egg in baked goods as a thickener. It can also be used as a topping to sprinkle onto your baked goods.
4. Salad Dressings
Chia seeds can thicken your salad dressings. It blends perfectly with other salad dressing ingredients such as olive oil, apple cider vinegar, honey, and lemon juice.
Store bought popsicles are loaded with artificial flavouring and sugar. Add chia seeds to your home-made popsicles to sneak in nutrients for a healthier snack.
Sudden consumption of anything in large amount may result in side effects. If you’re not used to eating chia seeds, we recommend starting small by adding half tablespoon or less and gradually increasing the intake accordingly. This may prevent big allergy reaction (if you’ve consumed chia seeds without knowing that you’re allergic), digestive issues, and increase in blood pressure.