How To Eat Chia Seeds and How Many To Have Per Day – Dr. Kellyann


Let’s paint a familiar scene. The sun’s barely up, your alarm clock is blaring, and you’re yearning for an energy zap to kickstart the day. Or, picture those late evenings when a hankering for something nourishing strikes. Enter chia seeds. 

While small in stature, these tiny seeds pack a powerful punch in terms of health benefits. Each spoonful is like unlocking a chest of nutritional marvels, setting you on the path to feeling fabulous. 

Join us as we dive deep into the origins and benefits of these minuscule wonders. Afterwards, we’ll provide you with a few easy recipes to help you get more of them in your diet. Let’s get started!

What Are Chia Seeds?

The origin story of chia seeds takes us back to ancient times during the days of the grand Aztec and Mayan empires. These civilizations, known for their rich cultures and brilliant innovations, also held the chia seed in high regard. 

Within their culture, chia wasn’t just food. It was a symbol of strength, used not only as a dietary staple but also as an offering in religious ceremonies. In fact, the word “chia” is actually derived from the Mayan word for “strength.”

Originating from the Salvia hispanica plant, chia seeds are native blossoms of Mexico and Central America, nestled within the mint family. It was common for warriors to use chia seeds to sustain their energy and endurance during long expeditions.

Chia seeds might not be used to sustain warriors these days, but their nutritional value is undeniable. Centuries after their discovery, chia seeds offer a health promise that’s as fresh and powerful as ever while also proving that sometimes the best gifts come in the smallest packages. 

What Makes Chia Seeds a Superfood?

Chia seeds are a core member of one of the most exclusive clubs in the nutritional universe: superfoods. Quinoa, blueberries, avocados, and sweet potatoes are a few other members of this club. 

Here are just a few of the benefits you can expect from chia seeds:

  • Good source of antioxidants: These tiny seeds are warriors in their own right, containing compounds that battle free radicals. With a rich store of antioxidants, chia seeds can support radiant skin health and counteract premature aging.
  • High in protein: Amidst the plant world, chia seeds stand out as one of the most heart-healthy sources of protein. This protein content not only fuels energy levels but also promotes muscle growth and repair, making them a smart addition to a healthy diet.
  • Rich in fiber: A single serving of chia seeds boasts an impressive 10 grams of fiber per ounce. Their soluble fiber is particularly adept at regulating bowel movements, keeping constipation at bay.
  • Rich in minerals: Chia seeds are rich in minerals like magnesium and potassium, which are also important for hydration.
  • Bone health: With the combined prowess of calcium, phosphorus, and manganese, chia seeds are a fortress for bones, fortifying their density and resilience.
  • Blood sugar balance: Thanks to their high dietary fiber content, chia seeds are low in net carbs. As a result, chia seeds can help support healthy blood sugar levels, ensuring a balanced internal environment.
  • Heart health: These seeds contain a powerful mix of nutrients, including omega-3 fatty acids, that can help support healthy cholesterol and blood pressure levels.

How Can You Incorporate Chia Seeds Into Your Diet?

In the dynamic world of nutrition, the challenge often isn’t finding superfoods but rather integrating them into our daily regimen. If you’re gazing at a pack of chia seeds, wondering how to let them weave their magic into your meals, fret not! Here are a few ways you can get creative with them.

Chia Pudding

Chia pudding is a creamy and versatile dessert or breakfast option that lets chia seeds shine as they transform liquid into a delightful pudding-like texture.

Ingredients:

  • 3 tablespoons chia seeds
  • ⅔-1 cup coconut milk (or any milk of your choice)
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1 scoop Dr. Kellyann’s Collagen Peptides
  • Fresh fruits and nuts for topping

Steps:

  1. In a bowl, combine chia seeds, coconut milk, protein powder, vanilla extract, and honey.
  2. Stir well and cover for at least an hour, or refrigerate overnight.
  3. Before serving, stir again and top with fresh fruits and nuts.

Smoothies

Boost your regular smoothie with chia seeds to amp up the nutrition and thickness. Take it to the next level by adding in some collagen powder for the perfect protein punch.

Ingredients:

  • 4 teaspoons chia seeds
  • 1 tablespoon coconut oil/avocado oil/walnut oil/almond butter
  • ½ avocado
  • 8 ounces almond milk
  • 1 cup fresh fruit (like berries, bananas, etc.)
  • ½ cup Greek yogurt
  • 1 scoop Dr. Keyllann’s Collagen Peptides

Steps:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy immediately.

Granola

Crunchy, nutty, and with a hint of sweetness, this granola is perfect for breakfast or snacking.

Ingredients:

  • 1 cup oats
  • 1/2 cup chia seeds
  • 1/2 cup honey
  • 1 cup mixed nuts (like almonds, walnuts, etc.)

Steps:

  1. Preheat the oven to 300°F (150°C).
  2. In a large bowl, mix oats, chia seeds, nuts, and honey.
  3. Spread the mixture on a baking sheet lined with parchment paper.
  4. Bake for 20 to 25 minutes, stirring occasionally, until golden brown.

Soups

Enhance the texture and nutritional profile of our Grab-and-Go Bone Broth soup with a sprinkle of chia seeds.

Ingredients:

Steps:

  1. Bring the bone broth to a simmer and add in the protein of your choice.
  2. Add in the veggies and ghee.
  3. Just before serving, stir in chia seeds.
  4. Let sit for a couple of minutes before consuming.

Yogurt 

This is a simple mix that offers a delightful crunch and nutritional punch to your daily yogurt.

Ingredients:

  • 1 cup Greek yogurt
  • 2 tablespoons chia seeds
  • Fresh fruits for topping

Steps:

  1. Mix chia seeds into the yogurt.
  2. Top with your favorite fruits.
  3. Refrigerate for 10 minutes before consuming for a thicker texture.

Chia Seed Jam

There’s something about homemade jam that hits the right spot every time. Adding some chia seeds can turn this savory treat into a nutritional powerhouse.

Ingredients:

  • 2 tablespoons chia seeds
  • 1 cup frozen raspberries
  • 1 cup frozen strawberries
  • 1 tablespoon honey
  • 1 tablespoon hot water
  • 1 teaspoon vanilla extract

Steps:

  1. Place both cups of berries in a pot on medium and warm until soft.
  2. Once soft, mash them and add in honey, water, and vanilla.
  3. Stir vigorously to blend all the ingredients.
  4. Add chia seeds and let it sit on low heat for at least five minutes.
  5. Remove from heat and let cool before serving. 

Chia Seed Crackers

This crunchy and healthy snack is a great alternative to conventional crackers.

Ingredients:

  • 1/2 cup chia seeds
  • 1 cup water
  • Salt and seasonings to taste

Steps:

  1. Preheat the oven to 325°F (165°C).
  2. Mix chia seeds with water and let sit for 15 minutes to form a gel-like consistency.
  3. Spread the mixture thinly on a baking sheet.
  4. Sprinkle it with salt and seasonings.
  5. Bake for 30 to 35 minutes until crisp.

Breads and Muffins

Enhance your bread or muffin recipe with the goodness of chia.

Ingredients:

  • Your favorite bread or muffin recipe
  • 2 tablespoons chia seeds

Steps:

  1. Prepare your bread or muffin mixture as usual.
  2. Fold in chia seeds.
  3. Bake as per your recipe’s instructions.

Salad Dressings

A nutrient-packed dressing to elevate your salads.

Ingredients:

  • 1/4 cup olive oil
  • 1 tablespoon vinegar
  • 1 tablespoon chia seeds
  • Salt and pepper to taste

Steps:

  1. In a jar, combine olive oil, vinegar, chia seeds, salt, and pepper.
  2. Shake well until combined.
  3. Drizzle over your salad before serving.

How Many Chia Seeds Should You Consume Daily?

When you stumble into a nutritional gem as powerful as chia seeds, you might want to add it to every meal. While there is no strict cap for chia seed consumption, most nutritionists and dietitians recommend no more than five tablespoons of chia seeds in a single day.

While that might seem like a fairly modest amount, it’s more than enough to reap all of the benefits afforded by your new favorite superfood without overwhelming your system. 

Can You Eat Too Many Chia Seeds?

A principle that’s as ancient as the wisdom of chia seeds themselves is the idea of balance. 

Although chia seeds are a treasure trove of nutrients, the old saying that “too much of a good thing can be a bad thing” still applies. Eating too many chia seeds can lead to a few side effects, including various digestive issues, bloating, gas, diarrhea, and constipation.

 As is the case with all foods, it’s important to maintain moderation and always listen to the signals that your body sends you about your diet. 

How Do Chia Seeds Compare to Other Seeds?

Mother Nature has graced us with more superfood seeds than just chia. Here are a few of the other seeds that offer a unique blend of nutritional benefits and how they stack up against chia.

Chia Seeds vs. Flax Seeds

While chia seeds stand out for their fiber and calcium content, flaxseeds take the lead in terms of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). However, remember that while chia seeds can be consumed whole, flaxseeds should be ground so that the body can harness their full nutritional prowess.

Chia Seeds vs. Hemp Seeds

Hemp seeds are a good source of protein, boasting all nine essential amino acids. But chia seeds edge forward with their impressive soluble fiber content and ability to form a gel-like consistency.

Chia Seeds vs. Pumpkin Seeds

Pumpkin seeds are renowned for their magnesium and zinc content. Chia seeds, on the other hand, shine bright with their unparalleled omega-3 content and high fiber.

Chia Seeds vs. Sunflower Seeds

Sunflower seeds are a powerhouse of vitamin E, selenium, and healthy fats. While chia seeds might not surpass them in these specific nutrients, their comprehensive nutritional profile ensures they remain a standout choice in diverse diets.

The Bottom Line

With chia seeds, every meal can be a step towards a healthier diet. As you sprinkle, mix, or blend these seeds into your meals, remember you’re sowing the seeds of wellness, one spoonful at a time.

If you want to dive even deeper into the ocean of nutritional wisdom, check out our blog. Remember, when you nurture your body, it lovingly reciprocates. Dive into the world of chia and let every spoonful chart a healthier path!

Sources:

What Are Chia Seeds? | Academy of Nutrition and Dietetics

Proven Benefits of Chia Seeds | Cleveland Clinic

Chia Seeds | Michigan State University

The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge | PMC



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