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June 27, 2024
A Comprehensive Guide to the Benefits of Chia Seeds
Saliva hispanica (chia seed): a species of flowering plant in the mint family, Lamiaceae.
The Benefits of Chia Seeds: Good 1,000 Years Ago, Great Today
According to the National Library of Medicine, “Chia is a small seed that comes from an annual herbaceous plant.” Scientifically, it is known as Saliva hispanica: a species of flowering plant in the mint family, Lamiaceae. Chia seeds are known to have been cultivated in Mesopotamian cultures; a fun fact is that the seed vanished until it was rediscovered in the 20th century.
Salvia hispanica seeds are an ancient grain that can be ground into flour, pressed for oil, and used in medicine-making. Over the centuries, chia seeds have been revered for their many uses, from pharmaceuticals to the food industry. Still, today people worldwide enjoy the benefits that come from chia seeds.
Salvia hispanica seeds are an ancient grain that can be ground into flour, pressed for oil, and used in medicine-making. Over the centuries, chia seeds have been revered for their many uses, from pharmaceuticals to the food industry. Still, today people worldwide enjoy the benefits that come from chia seeds.
They’re tiny, but they pack a powerful punch. Chia seeds are chocked full of nutrients and are easy to add to your diet. Cook with chia seeds, add them to beverages or blend them into baked goods, salads, and much more. Regardless of how you use them, they’ll deliver a dose of benefits everyone could use.
:Nutritional Value:
Simply saying chia seeds are good for you is an understatement. These little seeds come with various superpowers that target people’s health problems. When used correctly, they can help reduce certain discomforts and even the risk of particular health concerns.
:Essential Omega-3 and Omega-6 Fatty Acids:
Chia seeds are a good source of Omega-3 fatty acids, which are vital polyunsaturated fats. Due to the chia seed’s lipid profile, they are one of the richest plant sources of essential fatty acids. They also contain 1620 mg Omega-6 fatty acids per ounce, a wallop of goodness for heart health.
The omega-3s in chia seeds are great for reducing inflammation and high cholesterol. They can also enhance cognitive abilities and performance. Specifically, they’re a great source of alpha-linolenic acid, also known as ALA. Many bosses add these seeds to teas and water to help them stay focused and alert for rigorous daily tasks.
:Antioxidants:
Salvia hispanica seeds are a good source of antioxidants; they’ll also help to protect the body from free radicals, cancer, and the adverse effects of aging. Due to the volume of antioxidants in chia seeds, they are incredibly durable and have a long shelf life. Chia seeds can last up to two years without refrigeration—but you’ll likely use them long before that!
:Fiber:
Fiber is an excellent source to help keep you regular, lower cholesterol, reduce inflammation, and keep you full after a healthy meal. Chia seeds contain a lot of fiber, coming in at about 10 grams in just two tablespoons of the seed. Many people find it hard to get the recommended amount of dietary fiber, so chia seeds are an easy way to add this nutrient in healthy doses.
:Lots of Minerals:
Packed into two tablespoons of chia seeds, you’ll find: up to 18% of the DRI for calcium, 24% for magnesium, 35% for phosphorous, and up to 50% for manganese. These nutrients are vital for helping the body fight against hypertension and maintain a healthy weight. They also play a significant role in DNA synthesis and energy metabolism, ensuring you have enough energy to get through your day.
:Chia Seed Health Benefits:
In addition to the nutritional value of chia seeds, they also come with several health benefits. Including:
Regulating Blood Sugar:
Blood sugar is responsible for one’s energy. When blood sugar is high, it can lead to serious problems. Low blood sugar symptoms include feeling lightheaded, sluggish, and very weak. Chia seeds are handy for regulating the body’s insulin levels by reducing resistance and decreasing high levels in the blood, leaving you feeling alert and energized.
Gluten-Free
Chia seeds aren’t grains or gluten, so people on a gluten-free diet can relax and take advantage of their superior benefits. They’re great when added to your gluten-free diet without worry.
Easily Digestible:
The versatility of chia seeds makes creating a variety of dishes possible. Chia seeds can be digested whole. Unlike flaxseed, which is another high fiber/high omega-3 seed that must be ground to experience its full benefits.
However, they can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals. Also, the “gelling” effect of chia seeds, when mixed with water, tea, or other liquids, helps you to feel fuller for longer.
However, they can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals. Also, the “gelling” effect of chia seeds, when mixed with water, tea, or other liquids, helps you to feel fuller for longer.
STORING YOUR CHIA SEEDS
It’s best to store Chia seeds in a sealed glass jar. For long-term storage, ground chia is best kept in the fridge or even the freezer. Add about a TBSP to your smoothie or cereal every morning to kickstart your day!
RECIPES
Chia-Blast Breakfast Cereal
Servings: 1
Prep Time: 15 minutes
Prep Time: 15 minutes
INGREDIENTS
1/2 cup rolled oats
3/4 cup hemp, almond, or oat milk
1 tbsp chia seeds
1 tbsp Indian gooseberries (Amla)
1/2 tsp cinnamon
Ball Mason 32 oz Wide Mouth Jars w/ Lids and Bands (Set of 12) - $31.95
METHOD
*COOKED:
1. Place rolled oats into a pot.
2. Top with chia, gooseberries, cinnamon, and your ‘milk’.
3. Bring the mixture to a low simmer. Let simmer for 5 to 10 minutes, until softened. Continue stirring to avoid letting it stick to the pot.
4. Stir in raw honey just before eating.
*LIVE:
1. Place rolled oats in your bowl and top with “milk” chia, goji berries, or other toppings.
2. Allow oats to soak overnight so it becomes creamy and soft.
3. Stir in cinnamon and honey in the morning.
4. Top with additional fresh berries, banana slices, cacao, or coconut flakes.
1. Place rolled oats into a pot.
2. Top with chia, gooseberries, cinnamon, and your ‘milk’.
3. Bring the mixture to a low simmer. Let simmer for 5 to 10 minutes, until softened. Continue stirring to avoid letting it stick to the pot.
4. Stir in raw honey just before eating.
*LIVE:
1. Place rolled oats in your bowl and top with “milk” chia, goji berries, or other toppings.
2. Allow oats to soak overnight so it becomes creamy and soft.
3. Stir in cinnamon and honey in the morning.
4. Top with additional fresh berries, banana slices, cacao, or coconut flakes.
Note: What is “Eating Live?” Get answers in this book by K. Akua Gray
Breakfast Banana/Oat Chia Muffins
Servings: 14 muffins
Prep Time: 40 minutes
This recipe is not for people with gluten sensitivity.
INGREDIENTS
1 tablespoon (6 g) flax meal
2 teaspoons apple cider or white vinegar
2/3 cup (158 mL) almond, oat, or soy milk (or another non-dairy milk of choice)
2 cups (240 g) white whole wheat flour (substitute all-purpose, light spelt, or whole wheat pastry flour)
1 cup (100 g) rolled oats
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
3 tablespoons chia seeds
1 cup (250 g) mashed banana (3 large, very ripe bananas, mashed)
3/4 cup (144 g) light or dark brown sugar
1/3 cup (79 mL) vegetable oil (such as grapeseed, refined avocado, or safflower)
2 teaspoons apple cider or white vinegar
2/3 cup (158 mL) almond, oat, or soy milk (or another non-dairy milk of choice)
2 cups (240 g) white whole wheat flour (substitute all-purpose, light spelt, or whole wheat pastry flour)
1 cup (100 g) rolled oats
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
3 tablespoons chia seeds
1 cup (250 g) mashed banana (3 large, very ripe bananas, mashed)
3/4 cup (144 g) light or dark brown sugar
1/3 cup (79 mL) vegetable oil (such as grapeseed, refined avocado, or safflower)
METHOD
Preheat your oven to 350 degrees and lightly oil a 12-muffin baking tin.
In a medium-sized bowl, whisk together the vinegar and milk. Whisk the ground flax seeds into three tablespoons of warm water and set it aside.
In a large mixing bowl, combine the cinnamon, salt, flour, chia seeds, baking powder, and oats.
Add the sugar, oil, and mashed banana, into the milk & vinegar mixture.
Next, stir in the flax mixture and add the wet ingredients to the dry ingredients. Mix with a spatula until the batter is evenly combined. Do not overmix. If there are a few small lumps, that’s okay.
Add 1/3 cup batter to each well in the muffin pan. Sprinkle the tops with extra rolled oats and bake for about 22-25 minutes, until muffins are browning and a toothpick comes out mostly clean.
Add the sugar, oil, and mashed banana, into the milk & vinegar mixture.
Next, stir in the flax mixture and add the wet ingredients to the dry ingredients. Mix with a spatula until the batter is evenly combined. Do not overmix. If there are a few small lumps, that’s okay.
Add 1/3 cup batter to each well in the muffin pan. Sprinkle the tops with extra rolled oats and bake for about 22-25 minutes, until muffins are browning and a toothpick comes out mostly clean.
GLUTEN-FREE VERSION
INGREDIENTS
Wet Ingredients
2-packed cups of mashed banana (use ripe and spotted for sweetness)
2 tbsp of lemon juice (fresh)
1 tbsp of apple cider vinegar
6 pitted Medjool dates
Dry Ingredients
1/2 tsp of pink Himalayan salt (whatever salt you prefer)
1 cup of gluten-free oat flour
1/2 cup of almond flour (or a nut-free flour if you’re allergic)
1 tsp of baking soda
1 tsp of baking powder
1 cup of fresh or thawed frozen blueberries
1 tbsp of whole flax seed, ground (or use flaxseed meal)
1/4 cup of ground chia seeds (use a spice grinder)
1/4 cup of chia seeds (left whole or ground; your preference)
METHOD
Pro Tip: Grind all dry ingredients that need to be ground before using your blender/food processor for the wet ingredients. No need to clean twice!
1. Preheat your oven to 375º Fahrenheit and line a muffin tin with nonstick muffin (parchment paper) liners.
2. Place your oat flour in a large mixing bowl. (make your flour from scratch by blending or processing whole rolled oats)
3. Combine the first five ingredients in a food processor or high-speed blender. A good practice is to stop the blending from pushing the ingredients down from the sides.
Taste to check salt levels
4. Then, add the remaining dry ingredients to the oat flour already in the large mixing bowl. Give it a quick stir 5. Stir the blended wet ingredients into the dry mix and stir until completely combined. Next, gently fold in the blueberries.
6. Place the liners in the muffin tin, and pour the mix to about 3/4 of the way full. Bake 25-30 minutes, give-or-take.
Allow the muffins to cool in the tin for two minutes or so. This step helps the muffins hold together better.
However, carefully remove them from the tin quickly to avoid soggy bottoms. Enjoy your warm muffins! Store leftovers in a sealed container in the refrigerator for a few days or freeze to keep for much longer.
:Notes:
You noticed part of the recipe calls for your preference of ground or whole chia seeds. You should know that ground chia distributes more of the seed’s benefits. Whole chia seeds add a good amount of texture to the muffins. So, the decision is yours!
1. Preheat your oven to 375º Fahrenheit and line a muffin tin with nonstick muffin (parchment paper) liners.
2. Place your oat flour in a large mixing bowl. (make your flour from scratch by blending or processing whole rolled oats)
3. Combine the first five ingredients in a food processor or high-speed blender. A good practice is to stop the blending from pushing the ingredients down from the sides.
Taste to check salt levels
4. Then, add the remaining dry ingredients to the oat flour already in the large mixing bowl. Give it a quick stir 5. Stir the blended wet ingredients into the dry mix and stir until completely combined. Next, gently fold in the blueberries.
6. Place the liners in the muffin tin, and pour the mix to about 3/4 of the way full. Bake 25-30 minutes, give-or-take.
Allow the muffins to cool in the tin for two minutes or so. This step helps the muffins hold together better.
However, carefully remove them from the tin quickly to avoid soggy bottoms. Enjoy your warm muffins! Store leftovers in a sealed container in the refrigerator for a few days or freeze to keep for much longer.
:Notes:
You noticed part of the recipe calls for your preference of ground or whole chia seeds. You should know that ground chia distributes more of the seed’s benefits. Whole chia seeds add a good amount of texture to the muffins. So, the decision is yours!
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Janean Watkins
Janean Watkins has over 20 years of experience in brand and website building, electronic communications, and content production. She has led numerous workshops and symposiums on a variety of topics, from literature to entrepreneurship. Currently, she's the curator and developer of Boss Chronicles, a new and growing web series focused on education and resources in the realm of entrepreneurship. As the Owner and Lead Consultant for Urban Matrix Creative Solutions LLC, Janean is working towards the UMAG's overall goal of building up the entrepreneurial community, one brand at a time.
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