The benefits chia seeds offer is just endless, so it's no surprise that people are making sure to consume their daily dose of these nutritious, hydrophilic seeds. Just an ounce of chia seeds is packed with omega-3 fatty acids, dietary fibre, calcium, protein, potassium, sodium, manganese, iron, zinc, and vitamins A, B and C. Basically, you'll be getting an almost full supply of nutrients from chia seeds.
And with that many nutrients, of course you'll get a multitude of health benefits. Chia seeds are believed to help stabilise blood sugar, lower triglycerides levels, improve endurance, prevent dehydration and aid in digestion. That's also why many people find chia seed health supplements beneficial.
How Much Chia Seeds Should You Have Daily?
By now, you're probably wondering how much of these wonder seeds you should have per day to make the most of its nutritional benefits. It is recommended that adults limit their chia seed serving size to two tablespoons daily, whilst children should not have more than one tablespoon. In addition, pregnant women and lactating mothers are also advised to avoid chia seeds, or check with their health provider before adding chia seeds to their diet.
And if you're curious as to what chia seeds taste like (if you've never tried it), well, it has a nutty flavour, but too mild that it would even seem tasteless. Although, used as animal feed for pigs and rabbits, chia seeds can actually improve meat flavour.
How to Eat Chia Seeds
Chia seeds can be consumed directly, whole or ground, or mixed with food and drinks. When you're eating chia seeds, make sure you have sufficient water intake as it will absorb plenty of fluid.
Chia Seeds Recipe
Including chia seeds in your diet is healthy, but how about kicking it up a notch and enjoying them in various flavours? You could grow tired of chia seeds if you keep eating them in the same form and manner. So, to add some spice to your chia seed intake, here's a compiled list of creative ways to incorporate chia seeds in your daily diet.
· Chia Seed Smoothie
Just add a tablespoon or two of chia seeds to your smoothie and it will blissfully blend with the flavours. For a healthier pick, make a green smoothie with spinach and kiwi, or a tropical mix with mango, pineapple and banana.
· Chia Seed Pudding
With almond milk, almond nuts (or other types of nuts you prefer), a few tablespoons of maple syrup, vanilla extract and chia seeds, you can make your very own chia seed pudding. Add yoghurt and fresh berries for the extra flavour boost.
· Chia Fresca
Thinking of keeping it simple? Then try making your own mix of chia seed drink – it's easy and quick. The easiest choice would be adding a teaspoon of chia seeds in a glass of water, allowing it to stand for a bit, perhaps, whilst you observe the chia seeds turning into their gelatinous form. After about 10 minutes, you can enjoy your chia seed water.
Another popular drink, most common in Mexico, is the chia fresca. Just squeeze some lemon - which you can substitute with lime - into a glass of water. Sweeten your newly made lemon water with sugar, stevia or honey, and then mix in the chia seeds. You can also slice some lemon wedges and add them into your drink for a more refreshing taste.
Chia Seeds in Pastries and Treats
When making your own bread, cookies or muffins, chia seeds are an interesting and healthy addition. In fact, chia seeds are actually used as an ingredient in some commercial products, including cereal bars, jellies and chips.
Possible Side Effects of Consuming Chia Seeds
Although chia seeds are generally healthy, excessive ingestion may result in adverse effects. For instance, the continuous lowering of blood pressure due to eating too many chia seeds can be dangerous. Chia seeds also have very high fibre content that you may end up feeling bloated and become constipated if you are not drinking enough fluid.
People who are allergic to sesame seeds and nut products are also more likely to be allergic to chia seeds.
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