Why are Chia Seeds Good for Me?

Chia seeds are small but full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

  • Chia seeds are a wonderful source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.
  • A 28-gram or 1-ounce serving of chia seeds also contains 5.6 grams of protein.
  • Mixed with water, they can replace eggs in vegan cooking.
  • Eat Chia seeds cooked or raw, but they need to be added to another food or soaked before eating.
  • Eating one ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.
  • Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.
  • We know that plant-based foods are associated with a reduced risk of many adverse health conditions, including obesitydiabetesheart disease, and overall mortality.
  • They have been shown to support a healthy complexion, increased energy, and overall lower weight.
  • For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.
  • The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.
  • Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Chia seeds are relatively easy to find in any major grocery store. They are black and have a mild, nutty flavor.

Raw, we can sprinkle them on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.

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