Kate's Clean Life



5 Ways Chia Seeds Can Save Your Life

Do not be fooled by the size of these seeds!

Chia is a tiny, black seed with gargantuan health-enhancing proprieties. Chia seeds are grown in South America. They come from Salvia hispanica and are related to the mint family. Chia seeds contain five times more calcium than milk, eight times more omega-3s than salmon, twice as much iron as raw spinach, and more antioxidants than blueberries.  One ounce of chia seeds contains over 11 grams of fiber!  That is almost half of our recommended daily intake in just one serving. Amazing!

Health properties of chia seeds (per ounce)
From Dr. Axe:

  • Dietary fiber (11g: 42% recommended daily value)

  • Protein (4.4g: 9% RDV)

  • Omega-3 fatty acids (4915 mg)

  • Omega-6 fatty acids (1620 mg)

  • Calcium (77 mg: 18% RDV)

  • Copper (0.1 mg: 3% RDV)

  • Phosphorus (265 mg: 27% RDV)

  • Potassium (44.8 mg: 1% RDV)

  • Zinc (1.0 mg: 7% RDV)

5 ways chia seeds can transform your health

The two leading causes of death in the US are heart disease and cancer. Consuming chia seeds on a regular basis can help prevent heart disease, cancer, and many more chronic illnesses.

Chia seeds:

1. Prevent metabolic disorders (diabetes) and help stabilize blood sugar. Chia seeds are loaded with fiber, which slows the rate at which our bodies convert carbohydrates to sugar. Chia seeds also contain high levels of alpa-linolenic acid (ALA), which has been shown to help lower blood sugar.

2. Boost heart health.  Chia seeds are loaded with omega-3 fatty-acids. Omega-3s fight inflammation, regulate cholesterol, and lower blood pressure. Due to their high concentration of omega 3s, chia seeds act as a blood thinner. If you are taking prescription blood thinners, you may want to consult with your doctor before consuming chia seeds. Chia seeds also contain linoleic, a fatty acid, which helps the body absorb fat-soluble vitamins ( A, D, E, and K).

3. Increase bone density. Chia seeds contain roughly 75-80 milligrams of calcium per ounce. They also contain boron, a mineral that increases bone density. Omega 3s have been proven to slow bone loss and are a great source of calcium for individuals who do not consume dairy. Chia seeds are also an easy, kid-friendly, way to boost your child’s calcium intake.

4. Support weight loss. Chia seeds can absorb up to 12 times their own weight in water, which has a huge impact on hydration and also helps to slow down digestion. Chia seeds also contain zinc, which helps boost leptin, a hormone that regulates appetite.

5. Improve gut health.  Chia seeds deliver the perfect combination of soluble fiber and water, which creates this gel-forming substance that works as a prebiotic, and supports the growth of probiotics in the gut.

 How to eat chia seeds

The best way to consume chia seeds is after they have soaked in water for at least one hour. Start by mixing ¼ cup chia seeds and 1 cup of water, stir, and place in the refrigerator.

This gives the seeds a chance to absorb as much water as possible, forming a thick, gelatinous substance. There are many great ways to eat chia seeds other than drinking them with water or throwing them in a shake or smoothie. I love chia seed pudding: yum!

nutritionCassidy Wendell