Chia Seeds

Chia Seeds are another source of ALA. They are also a good source of fiber, protein, calcium, magnesium and phosphorous. For hundreds of years, this tiny seed was used by the Aztecs as their main energy source. This unprocessed, nutty-tasting seed can be made into a gel and added to foods as well as used as a substitute for whole grains.

How can I add Chia seeds to my daily diet?

Unlike flaxseed, Chia seeds do not need to be ground for your body to absorb the nutrients. Some easy ways to add Chia seeds to your diet are: 

  • Sprinkle Chia seeds on yogurt, cereal or salad.
  • Add Chia seeds to shakes or smoothies.
  • Add Chia seeds to your favorite quick-bread batter.
  • To boost the nutrition in homemade muffins or pancakes, substitute Chia powder for one-quarter of the flour called for in the recipe. You can buy Chia powder in stores or you can make your own by grinding the seeds in a coffee grinder.
  • Chia seeds can absorb 10 times their own weight in water. So, they can also be made into gel to thicken puddings, sauces, fruit spreads or dips. You can make Chia gel by adding one-third cup of Chia seeds to 2 cups of water. Mix well for 3 to 5 minutes to avoid clumping. Place the Chia Seeds in the refrigerator in a sealed jar.
  • For vegan baking, replace one egg with ¼ cup of Chia gel.

How much Chia should I eat?

Eating 1 to 2 Tablespoons of Chia seeds a day is considered a healthy daily amount.

If you decide to eat flaxseed and Chia seeds every day, it is best to slowly add them to your diet until you reach the healthy daily amounts. Both seeds are high in fiber, and eating too much too quickly can cause stomach discomfort.

Reviewed: 09/11 #332171

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