High in fiber chia seeds -
Chia seeds are a top source of omega-3 and omega-6 fatty acids, which are essential fatty substances that your body needs to get from food to support a variety of functions, as the U. National Library of Medicine explains. These essential fatty acids are integral to forming cell membranes; providing energy to your body; supporting your immune, cardiovascular, and endocrine systems; and mediating inflammation, according to the National Institutes of Health NIH.
Chia seeds are richer in these omega-3 and omega-6 fatty acids than most other plant sources. Omega fatty acids provide health benefits like protecting your heart, promoting healthy blood sugar, and supporting your mental health, per the U. National Library of Medicine. However, most of the research on the health benefits of omegas has been done on fish and fish oil supplements as opposed to plant-based sources, according to the NIH.
Scientists are currently studying whether eating more of the essential fatty acids found in chia seeds has similar benefits, per the U. And this fiber can work all kinds of feel-good magic in your gastrointestinal tract. Chia seeds have some soluble fiber too, Panitz says.
Soluble fiber has the opposite effect, absorbing and swelling up with water in the stomach to form a thick gel that slows down digestion, as SELF has explained. Having a balance of both kinds of fiber in your diet is generally optimal for a happy digestive system.
Its other components can help you stay satisfied longer too. The bulk provided by insoluble fiber and water-holding properties of soluble fiber can also enhance feelings of fullness. The fiber content also helps your blood sugar levels stay nice and even after a meal, per the CDC.
Hello steady energy! And fat is known to help prolong feelings of long-term satiety, as SELF has reported. All in all, these small seeds can have a surprisingly big effect on your satisfaction. One of the few complete plant proteins , chia seeds pack a punch that can help your body bounce back faster after exercising.
Chan School of Public Health explains. Exercise can cause tiny tears in your muscle fibers, and protein helps your tissue repair that damage to come back stronger. By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. In particular, chia seeds are a rich source of branched-chain amino acids BCAAs , which, in supplement form, have been associated with increased protein synthesis i.
muscle-building and reduced muscle breakdown with exercise, according to research published in the Journal of the International Society of Sports Nutrition. So it may be worth tossing some into your post-workout smoothie.
They are a good source of minerals like phosphorus, potassium, magnesium, and calcium, and are especially rich in calcium, which is important for maintaining bone health.
Chan School of Public Health. Miller often recommends chia seeds as a source of calcium for people on a vegan diet. And since magnesium deficiency can contribute to osteoporosis, that mineral is good for your bones too.
A standard serving size of chia seeds is one ounce or about two tablespoons, according to the USDA. Because of their fiber content, eating too many at once might mess with your stomach, and if you try to consume them plain they can be a little tough to swallow—and even be a choking hazard.
Generally speaking, rapidly upping the amount of fiber in your diet can be tough on your digestion and cause temporary side effects. Drink plenty of fluids too, because fiber generally works best in your system when consumed with plenty of water, as SELF has reported.
The other potential risk with chia seeds is that eating a spoonful straight-up could be a choking hazard, Atlanta-based culinary and integrative dietitian Marisa Moore , RDN, LD, tells SELF.
They can get stuck in your throat thanks to their tiny size and dry texture, Moore says. So just in case you were planning on popping a plain handful right into your mouth—which sounds kind of messy, honestly—try incorporating chia seeds into other foods or drinks instead, like smoothies, yogurt, or pudding.
You should steer clear of chia seeds if you have trouble swallowing because of the potential choking hazard and proceed with caution if you have digestive issues, because of the fiber content. Again, chia seeds can potentially get stuck in your throat especially when eaten plain , so if you have difficulty swallowing they may not be the right choice for you, Moore says.
You may want to check with your doctor first. As SELF has explained, different gastrointestinal conditions can impact the amount and type of fiber that your body can handle in various ways.
Talk to your doctor or dietitian about the role of fiber in your diet for reducing digestive symptoms and side effects. One of her favorite chia recipes is a simple pudding. Add nuts, chopped fresh fruit, or cinnamon if desired.
Chia Sprouts : Place chia seeds in a single layer use only about a teaspoon to allow enough space to grow in a terracotta saucer or unglazed clay dish.
Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about days. Use these microgreens to garnish salads and sandwiches. Egg Replacer : This may be used to replace whole eggs in baking.
For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg. Serve Chia seeds are a highly versatile ingredient. Sprinkle a few teaspoons into breakfast cereal hot or cold salads, soups, or stews.
Use chia gel as a thickener added to smoothies, puddings, and soups stir the gel into these foods after they are prepped or cooked. More recipe ideas and serving suggestions featuring chia seeds: Quinoa Chia Edamame Veggie Burger Did You Know? Chia seeds come in black and white varieties, but there is no difference in nutritional content.
There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in made headlines describing a patient who ate dry chia seeds followed by a glass of water.
The seeds expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt.
Do not eat dry chia seeds by themselves. People who have dysphagia, a condition that causes difficulty in swallowing as was the case with this patient or other digestive issues, should eat chia seeds with care. References Mordor Intelligence. Global Chia Seeds Market — Analysis of Growth, Trends and Forecast Suri, S.
Chia Seed Salvia Hispanica L. March 20, Koh AS, Pan A, Wang R, Odegaard AO, Pereira MA, Yuan JM, Koh WP. The association between dietary omega-3 fatty acids and cardiovascular death: the Singapore Chinese Health Study.
Eur J Prev Cardiol. Albert CM, Oh K, Whang W, Manson JE, Chae CU, Stampfer MJ, Willett WC, Hu FB. Dietary α-linolenic acid intake and risk of sudden cardiac death and coronary heart disease.
Lemaitre RN, King IB, Mozaffarian D, Kuller LH, Tracy RP, Siscovick DS. Am J Clin Nutr. de Souza Ferreira C, de Sousa Fomes LD, Espirito Santo da Silva G, Rosa G. Effect of chia seed Salvia hispanica L. consumption on cardiovascular risk factors in humans: a systematic review. Nutricion hospitalaria.
Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med.
Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults.
Packed with fiber, Natural metabolism support tiny seeds can help sreds heart health. Tiber is there a limit to how much you should consume? Here, we explore what chia seeds do to your body. In addition to EatingWell, his work has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in and has since founded Pillars Nutrition. We Hiigh earn commission from links on this page, but Carbohydrates with fast digestion only recommend Hifh we back. Why Trust Us? These High in fiber chia seeds seeds are small, but they sure are mighty. Meet the Experts: Keri Gans, M. So, what health benefits can you expect from your daily dose of chia seeds? Plus, how you can add them to your favorite meals every day. 
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