Chia seeds have been a big thing in the healthy living world for quite some time. They were, and perhaps still are, the new superfood on the block. However, even though many of us know that they are good for you, there are many that still have no idea about the health benefits or even how to use them.
Firstly you may be asking ‘what the hell are chia seeds?’ – well let me enlighten you.
Chia seeds are a member of the mint family, originating from Mexico or South America from the desert plant Salvia hispanica. Wayne Coates, became an ambassador and advocate for the health benefits of chia seeds after he began studying them in 1991. The small seeds can be either black or white in colour and can be eaten whole, unlike flax which must be ground first. Therefore, they are unprocessed and can be absorbed by the body in seed form. Just two tablespoons of chia seeds is bursting with fantastic nutritional value, making them one of the most nutritionally dense superfoods around.
The appeal of chia seeds is that they are packed full of marvellous nutritional value, but what are the health benefits associated with them?
1. Chia seeds have the potential to slow down digestion and is currently being explored in the treatment of type 2 diabetes. The coating on the outside of the seed can prevent blood sugar spikes when it comes into contact with water as it turns gelatinous.
2. They’re packed full of protein, which means that they are great for afternoon slumps to re-energise. As a natural source of protein, which works with vitamins, minerals and omega-3 oils they help to maintain your energy levels.
3. Anti-oxidants are another big thing that nutritionists rave about. Guess what? Chia seeds are full of them. The advantages of anti-oxidants is that they prevent potential damage to the body by nasty free radicals, which can cause premature ageing and inflammation.
4. They’re a great and easy way of adding omega-3 oils to your diet. We all know about the benefits of omega-3 oil derived from fish, but what if you are vegetarian or don’t want to eat fish everyday? In actual fact, chia seeds contains more omega-3 than oily fish like salmon…go figure!
5. As an excellent source of fibre, chia seeds are great to prevent inflammation and regulate bowel function. In as little as 2 tablespoons, a 1/3 of the recommended daily allowance for fibre can be consumed.
6. With the plentiful amount of calcium, phosphorous and magnesium found in chia seeds, these seeds are great for reducing hypertension, energy metabolism and DNA synthesis.
7. One of the major benefits for gluten intolerance suffers is that they contain no gluten. If you are following a gluten-free diet this means you can still reap all of the nutritional benefits of chia seeds.
8. The fatty acids in chia seeds are essential for promoting good brain function and the development of efficient nerve transmission.
OK, so now that you are clued up about the wonder of chia seeds, how do you use them?
The increase in popularity of chia seeds means that their has been so many inventive uses created for them. Due to their protein capacity and energy restoring abilities I included them in my No Bake Chia and Coconut Bars.
It also adds a great nutritional boost to breakfast cereals like muesli and granola. My Orange and Chia Seed Granola is a great place to start.
I love adding them to my smoothies for an extra protein kick and not forgetting those healthy fats.
Rather than warm porridge in the summer I tend to opt for overnight oats or chia puddings, which are very simple to make. Just pop some chia seeds in a bowl and mix with some almond milk, honey or stevia and leave in the fridge overnight and in the morning the seeds would have swollen up. Serve with your favourite berries and add-ins for a tasty breakfast or snack.
Typically, chia seeds taste quite bland so they are easily adaptable to different dishes and can take on any flavour. You are basically in control of how they taste. I love sprinkling them over Greek yoghurt and berries or salads for some added crunch and nutrition. It’s amazing how much nutritional power these tiny seeds contain – go chia!
Have you jumped on the chia seed bandwagon yet? What are your favourite ways to use chia seeds?
Never heard of chia before this post, I love the health benefits and I am gonna jump onto this bandwagon x
not heard of this seed before but would deffinitely try it in a cake or biscuit x
I’ve recently gotten into chia seeds after being sent some – it’s really interesting reading this and finding out more about them! I scatter them over a smoothie in the morning, but excited to try them in different ways.
I’m still apprehensive about chia seeds, I’v heard they taste awful; I’m thinking I need to try some. So I don’t waste, do you have any idea where I could get a small bag to test?
They do taste quite bland, but take on the flavour of whatever you add them too. I know H&B sell them now and there are other brands sold in independent heath food shops too. 🙂
I love using Chia seeds in oatmeal, makes it all fluffy 🙂
I love chia seeds especially in cakes or as a pudding : )
I’ve been a chia consumer for years(back in the day when they were a novel food & could only be obtained online;) they very bland in taste(don’t taste of anything & thus goes with everything esp coconut / almond milk puds with mango; so definately worth trying, Lara!
Take chia!
X
Great post Jemma! I have a bag at home in the UK waiting for me to use but I always struggle as to how… I’m not a fun of chia puddings as I find the texture too jelly like (ick) but I definitely want to start adding them to more smoothies – what would you recommend as a ‘portion size’ when putting in smoothies?
Hey Pip 🙂 Glad you liked the post! I would recommend 2 tablespoons when adding to smoothies to get the full benefit of the nutritional qualities. x
I’m a big fan of chia seeds. I have a teaspoon in my porridge every morning. I love how it makes the porridge so thick. And the added protein and powerhouse of nutrition is a bonus!
Great post! I always foget about incorporating chia seed in my diet. But I am defenately going to try your chia pudding for breakfast soon. Would love to get more chia recipes from you!
I love chia seeds, I discovered them a few years back after reading Born to Run, and have not stopped using them since. I like chia pudding, or using them in oats and smoothies.
I tend to just have them in porridge, although sometimes I’ve had them in smoothies or porridge. Always good to find out more uses for them 🙂
I love a spoonful in porridge- I let it soak overnight so it really thickens up 🙂
I love your ideas of using Chia seeds, and I’m definitely going to attempt those bars over the weekend!! They sound delish! <3