How To Eat Chia Seeds and How Many To Have Per Day – Dr. Kellyann

Let’s paint a well-known scene. The solar’s barely up, your alarm clock is blaring, and also you’re craving for an power zap to kickstart the day. Or, image these late evenings when a hankering for one thing nourishing strikes. Enter chia seeds. 

Whereas small in stature, these tiny seeds pack a strong punch by way of well being advantages. Every spoonful is like unlocking a chest of dietary marvels, setting you on the trail to feeling fabulous. 

Be a part of us as we dive deep into the origins and advantages of those minuscule wonders. Afterwards, we’ll give you a number of simple recipes that can assist you get extra of them in your eating regimen. Let’s get began!

What Are Chia Seeds?

The origin story of chia seeds takes us again to historic instances throughout the days of the grand Aztec and Mayan empires. These civilizations, identified for his or her wealthy cultures and good improvements, additionally held the chia seed in excessive regard. 

Inside their tradition, chia wasn’t simply meals. It was an emblem of power, used not solely as a dietary staple but in addition as an providing in non secular ceremonies. In actual fact, the phrase “chia” is definitely derived from the Mayan phrase for “power.”

Originating from the Salvia hispanica plant, chia seeds are native blossoms of Mexico and Central America, nestled throughout the mint household. It was widespread for warriors to make use of chia seeds to maintain their power and endurance throughout lengthy expeditions.

Chia seeds won’t be used to maintain warriors lately, however their dietary worth is simple. Centuries after their discovery, chia seeds supply a well being promise that’s as recent and highly effective as ever whereas additionally proving that typically the very best presents come within the smallest packages. 

What Makes Chia Seeds a Superfood?

Chia seeds are a core member of some of the unique golf equipment within the dietary universe: superfoods. Quinoa, blueberries, avocados, and candy potatoes are a number of different members of this membership. 

Listed below are only a few of the advantages you’ll be able to count on from chia seeds:

• Good supply of antioxidants: These tiny seeds are warriors in their very own proper, containing compounds that battle free radicals. With a wealthy retailer of antioxidants, chia seeds can help radiant pores and skin well being and counteract untimely getting old.
• Excessive in protein: Amidst the plant world, chia seeds stand out as some of the heart-healthy sources of protein. This protein content material not solely fuels power ranges but in addition promotes muscle progress and restore, making them a sensible addition to a nutritious diet.
• Wealthy in fiber: A single serving of chia seeds boasts a formidable 10 grams of fiber per ounce. Their soluble fiber is especially adept at regulating bowel actions, retaining constipation at bay.
• Wealthy in minerals: Chia seeds are wealthy in minerals like magnesium and potassium, that are additionally vital for hydration.
• Bone well being: With the mixed prowess of calcium, phosphorus, and manganese, chia seeds are a fortress for bones, fortifying their density and resilience.
• Blood sugar stability: Because of their excessive dietary fiber content material, chia seeds are low in web carbs. In consequence, chia seeds will help help wholesome blood sugar ranges, making certain a balanced inner setting.
• Coronary heart well being: These seeds include a strong mixture of vitamins, together with omega-3 fatty acids, that may assist help wholesome ldl cholesterol and blood strain ranges.

How Can You Incorporate Chia Seeds Into Your Food plan?

Within the dynamic world of vitamin, the problem usually is not discovering superfoods however slightly integrating them into our day by day routine. Should you’re gazing at a pack of chia seeds, questioning easy methods to allow them to weave their magic into your meals, fret not! Listed below are a number of methods you may get inventive with them.

Chia Pudding

Chia pudding is a creamy and versatile dessert or breakfast possibility that lets chia seeds shine as they remodel liquid into a pleasant pudding-like texture.

Components:

• 3 tablespoons chia seeds
• ⅔-1 cup coconut milk (or any milk of your selection)
• 1 tablespoon honey or maple syrup
• 1 teaspoon vanilla extract
• 1 scoop Dr. Kellyann’s Collagen Peptides
• Contemporary fruits and nuts for topping

Steps:

1. In a bowl, mix chia seeds, coconut milk, protein powder, vanilla extract, and honey.
2. Stir properly and canopy for no less than an hour, or refrigerate in a single day.
3. Earlier than serving, stir once more and high with recent fruits and nuts.

Smoothies

Increase your common smoothie with chia seeds to amp up the vitamin and thickness. Take it to the subsequent stage by including in some collagen powder for the right protein punch.

Components:

• 4 teaspoons chia seeds
• 1 tablespoon coconut oil/avocado oil/walnut oil/almond butter
• ½ avocado
• 8 ounces almond milk
• 1 cup recent fruit (like berries, bananas, and so on.)
• ½ cup Greek yogurt
• 1 scoop Dr. Keyllann’s Collagen Peptides

Steps:

1. Mix all elements in a blender.
2. Mix till easy.
3. Pour right into a glass and revel in instantly.

Granola

Crunchy, nutty, and with a touch of sweetness, this granola is ideal for breakfast or snacking.

Components:

• 1 cup oats
• 1/2 cup chia seeds
• 1/2 cup honey
• 1 cup blended nuts (like almonds, walnuts, and so on.)

Steps:

1. Preheat the oven to 300°F (150°C).
2. In a big bowl, combine oats, chia seeds, nuts, and honey.
3. Unfold the combination on a baking sheet lined with parchment paper.
4. Bake for 20 to 25 minutes, stirring often, till golden brown.

Soups

Improve the feel and dietary profile of our Seize-and-Go Bone Broth soup with a sprinkle of chia seeds.

Components:

• 3 cups Dr. Kellyann’s Homestyle Bone Broth
• 1 portion floor/chopped/sliced rooster/beef/pork
• 2 to three handfuls of your favourite veggies
• 1 tablespoon of ghee
• 1 to 2 tablespoons chia seeds

Steps:

1. Carry the bone broth to a simmer and add within the protein of your selection.
2. Add within the veggies and ghee.
3. Simply earlier than serving, stir in chia seeds.
4. Let sit for a few minutes earlier than consuming.

Yogurt 

It is a easy combine that provides a pleasant crunch and dietary punch to your day by day yogurt.

Components:

• 1 cup Greek yogurt
• 2 tablespoons chia seeds
• Contemporary fruits for topping

Steps:

1. Combine chia seeds into the yogurt.
2. Prime along with your favourite fruits.
3. Refrigerate for 10 minutes earlier than consuming for a thicker texture.

Chia Seed Jam

There’s one thing about selfmade jam that hits the proper spot each time. Including some chia seeds can flip this savory deal with right into a dietary powerhouse.

Components:

• 2 tablespoons chia seeds
• 1 cup frozen raspberries
• 1 cup frozen strawberries
• 1 tablespoon honey
• 1 tablespoon sizzling water
• 1 teaspoon vanilla extract

Steps:

1. Place each cups of berries in a pot on medium and heat till delicate.
2. As soon as delicate, mash them and add in honey, water, and vanilla.
3. Stir vigorously to mix all of the elements.
4. Add chia seeds and let it sit on low warmth for no less than 5 minutes.
5. Take away from warmth and let cool earlier than serving. 

Chia Seed Crackers

This crunchy and wholesome snack is a superb various to standard crackers.

Components:

• 1/2 cup chia seeds
• 1 cup water
• Salt and seasonings to style

Steps:

1. Preheat the oven to 325°F (165°C).
2. Combine chia seeds with water and let sit for quarter-hour to kind a gel-like consistency.
3. Unfold the combination thinly on a baking sheet.
4. Sprinkle it with salt and seasonings.
5. Bake for 30 to 35 minutes till crisp.

Breads and Muffins

Improve your bread or muffin recipe with the goodness of chia.

Components:

• Your favourite bread or muffin recipe
• 2 tablespoons chia seeds

Steps:

1. Put together your bread or muffin combination as typical.
2. Fold in chia seeds.
3. Bake as per your recipe’s directions.

Salad Dressings

A nutrient-packed dressing to raise your salads.

Components:

• 1/4 cup olive oil
• 1 tablespoon vinegar
• 1 tablespoon chia seeds
• Salt and pepper to style

Steps:

1. In a jar, mix olive oil, vinegar, chia seeds, salt, and pepper.
2. Shake properly till mixed.
3. Drizzle over your salad earlier than serving.

How Many Chia Seeds Ought to You Eat Every day?

Once you stumble right into a dietary gem as highly effective as chia seeds, you may need to add it to each meal. Whereas there isn’t a strict cap for chia seed consumption, most nutritionists and dietitians suggest not more than 5 tablespoons of chia seeds in a single day.

Whereas which may seem to be a reasonably modest quantity, it’s greater than sufficient to reap the entire advantages afforded by your new favourite superfood with out overwhelming your system. 

Can You Eat Too Many Chia Seeds?

A precept that is as historic because the knowledge of chia seeds themselves is the thought of stability. 

Though chia seeds are a treasure trove of vitamins, the outdated saying that “an excessive amount of of an excellent factor could be a dangerous factor” nonetheless applies. Consuming too many chia seeds can lead to some unwanted side effects, together with numerous digestive points, bloating, gasoline, diarrhea, and constipation.

 As is the case with all meals, it’s vital to keep up moderation and at all times hearken to the indicators that your physique sends you about your eating regimen. 

How Do Chia Seeds Examine to Different Seeds?

Mom Nature has graced us with extra superfood seeds than simply chia. Listed below are a number of of the opposite seeds that supply a novel mix of dietary advantages and the way they stack up towards chia.

Chia Seeds vs. Flax Seeds

Whereas chia seeds stand out for his or her fiber and calcium content material, flaxseeds take the lead by way of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Nevertheless, do not forget that whereas chia seeds might be consumed entire, flaxseeds needs to be floor in order that the physique can harness their full dietary prowess.

Chia Seeds vs. Hemp Seeds

Hemp seeds are an excellent supply of protein, boasting all 9 important amino acids. However chia seeds edge ahead with their spectacular soluble fiber content material and talent to kind a gel-like consistency.

Chia Seeds vs. Pumpkin Seeds

Pumpkin seeds are famend for his or her magnesium and zinc content material. Chia seeds, then again, shine shiny with their unparalleled omega-3 content material and excessive fiber.

Chia Seeds vs. Sunflower Seeds

Sunflower seeds are a powerhouse of vitamin E, selenium, and wholesome fat. Whereas chia seeds won’t surpass them in these particular vitamins, their complete dietary profile ensures they continue to be a standout selection in numerous diets.

The Backside Line

With chia seeds, each meal could be a step in direction of a more healthy eating regimen. As you sprinkle, combine, or mix these seeds into your meals, keep in mind you are sowing the seeds of wellness, one spoonful at a time.

If you wish to dive even deeper into the ocean of dietary knowledge, take a look at our weblog. Bear in mind, once you nurture your physique, it lovingly reciprocates. Dive into the world of chia and let each spoonful chart a more healthy path!

Sources:

What Are Chia Seeds? | Academy of Diet and Dietetics

Confirmed Advantages of Chia Seeds | Cleveland Clinic

Chia Seeds | Michigan State College

The Chemical Composition and Dietary Worth of Chia Seeds—Present State of Data | PMC