Health Benefits of Chia Seeds
It feels like chia seeds frequently pop up in a lot of health foods and dishes, but why is that? Are they actually good for you or did someone accidentally spill the birdseed? Turns out, chia seeds have numerous health benefits that extend past making a fun, decorative plant in the 80s with a catchy jingle. “Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies.” Chia seeds are a source of fiber, protein, calcium, zinc, phosphorus, and polyunsaturated fat such as omega-3 fatty acids. “In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health…The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.” Of course, there is no quick fix for your health and it is important to talk to you doctor before making any changes to your diet and exercise routine. While animal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety, “literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. These findings affirm that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.”
Looking for the bullet point version of this? Chia seeds can be a good additive to your diet, but you need to make sure you are including them as part of an overall healthy lifestyle.
Chia seeds are easy to incorporate into your diet if you and your doctor decide this is the right course of action for you. For example, did you know that you can use chia seeds to replace whole eggs in baking? “For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.” You can also sprout chia seeds and add them to salads and sandwiches, or you can make a chia pudding for dessert. Simply “mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.”[1]
What are your favorite ways to add chia seeds into your diet? Tag us on social media @therealbodepro and show us how you love chia while you live your best Bodē Pro Happy life!
[1] “Chia Seeds.” Harvard School of Public Health, Harvard University, 2 Mar. 2022, https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/.