Nutrition, Uncategorized , , , , , ,

Superfood Spotlight: Chia Seeds

A member of the mint family, chia seeds are a nutrition-packed superfood. These tiny black seeds are a great source of fiber, protein, and omega-3 fatty acids that help to support digestion and blood sugar management. In just 1 ounce of chia seeds you can find a hefty 11 grams of fiber, 4 grams of protein, and 5 grams of omega-3 fatty acids! Not to mention, chia seeds are also rich in minerals such as calcium, iron, and magnesium.

Chia seeds can be eaten raw or they can be added to other dishes, such as soups, salads, and even baked goods. They can also be soaked in water where they form a gel-like texture that resembles that of tapioca. Because of this, one of my favorite uses for chia seeds is making chia pudding. While both nutritious and delicious, chia pudding is also super easy to make! I often prepare it at night so that I have it ready to eat for breakfast in the morning. Here is a delicious recipe for chia pudding (courtesy of MinimalistBaker.com).

Check out the following resources for more information about chia seeds:

Healthy Food Trends – Chia Seeds | MedlinePlus

National Nutrient Database for Standard Reference | USDA

References:

Basic Report: 12006, Seeds, chia seeds, dried. (2016, May). Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/3610

Gunnars, K. 11 Proven Health Benefits of Chia Seeds. (2017, May 30). Retrieved from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section7

Healthy Food Trends – Chia Seeds. (2017, September 5). Retrieved from https://medlineplus.gov/ency/patientinstructions/000727.htm

Lewin, J. (2017, April 27). The health benefits of chia seeds. Retrieved from https://www.bbcgoodfood.com/howto/guide/health-benefits-chia-seeds

Weil, A. What is Chia? (2006, May 15). Retrieved from https://www.drweil.com/diet-nutrition/nutrition/what-is-chia/

Wolfram, T. (2017, June 1). What are Chia Seeds? Retrieved fromhttp://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds

  • Casey

    I love chia seeds! My favorite way to use them is mixed in water. They keep you fuller longer and I like how they float around. I didn’t realize they’re related to mint.