Chia Seeds: The Tiny Powerhouses of Health

Because I've had a chronic condition for most of my life, I try to keep myself moving and eating well. I want to live as long as I can. Here is another thing that I try to incorporate in my daily diet, Chia seeds. These seeds are small but pack a significant nutritional punch. They offer a variety of health benefits due to their rich nutrient content. I'll add my simple recipe that I make twice a week, at the end.

The powerhouse Chia seed.Photo byR.Gerner/Canva

Chia seeds are an excellent plant-based source of omega-3 fatty acids, which are important for heart health, reducing inflammation, and supporting brain function. It is better to have more omega 3s in your diet, not the omega 6s. They are also high in fiber. Chia seeds aid digestion, promote gut health, and can help in maintaining regular bowel movements. They also help in feeling full, which can be beneficial for weight management.

Chia seeds contain a decent amount of plant-based protein, making them a good option for vegetarians and vegans. In addition, they are rich in essential nutrients like calcium, magnesium, and phosphorus, which are important for bone health. I've broken many bones, so I'm hoping these little buggers help.

The combination of omega-3 fatty acids, fiber, and antioxidants in chia seeds supports cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Any food that helps reduce inflammation, I'll eat! Most of the fat found in chia seeds is unsaturated, and is rich in polyunsaturated fatty acids in particular.

A chia pudding with strawberries.Photo byR.Gerner/Canva

The high fiber content helps slow down the absorption of sugar into the bloodstream, which can help in managing blood sugar levels and potentially lower the risk of type 2 diabetes. For many of my younger years, I devoured M&Ms and other delights. Now I fight everyday to avoid sugars, and to not become diabetic, from my past horrible eating of the common foods.

Chia seeds are rich in antioxidants, which help protect the body from oxidative stress and reduce the risk of chronic diseases like cancer. Chia seeds are a good source of calcium, magnesium, and phosphorus, all of which are vital for maintaining strong bones and preventing osteoporosis. Well, my osteoporosis isn't getting worse, so that's good. No broken bones in 2 years!

Due to their high fiber content, chia seeds can absorb a significant amount of water, expanding in the stomach and promoting a feeling of fullness. This can help reduce overall calorie intake. This is true for me, I'm a small women, and because of my years of R.A. I keep my weight low. One half cup of my recipe, keeps me well satisfied as an evening snack

More Berries!Photo byR.Gerner/Canva

The antioxidants in chia seeds can help protect the skin from damage caused by free radicals, potentially reducing signs of aging and promoting overall skin health. Also, their protein helps with immune function, tissue repair, and muscle growth.

And Chia seeds provide a steady release of energy due to their complex carbohydrate content, making them a good option for sustained energy levels throughout the day. And Chia seeds can be easily added to a variety of foods like smoothies, yogurt, oatmeal, and baked goods, making it easy to eat. The little chia seeds can absorb up to 15 times their dry weight in water, forming a soft, gel-like texture. For this reason, chia seeds are often used to thicken puddings, soups, spreads, jams, and sauces. They can also be used as a binder in place of eggs to make vegan baked goods, including cookies or quick breads.

Chia seeds are vegan and vegetarian friendly.Photo byR.Gerner/Canva

This is commonly how I fix my Chia Seeds. The important thing to remember is to keep the ratio of seeds to the proper amount of liquid. ( I double my amounts because I want enough for three days) . But basically, use 1 cup of oat, almond, coconut or whatever milk you want, to 1/4 cup of chia seeds. I like to add plain cocoa powder (1/4) cup with about 1/2 to 1 teaspoon of vanilla and maybe 2 tablespoons of honey. (or you can use maple syrup). Whisk and blend it well, then cover and refrigerate overnight. Vanilla is good, and add blueberries, or peanut butter, whatever you want. You can find many recipes for chia pudding online. Again, I keep mine simple, no whipping cream on top, just healthy, nutritional chia. Enjoy!

Resources:

https://www.healthline.com/nutrition/hemp-seeds-vs-chia-seeds#benefits

Medically reviewed by J. Jones, MS MPA RDN LD CLT, Nutrition — Written by R. Ajmera, MS, RD 5/11/2022

My recipe