CHIA SEEDS FOR OPTIMAL HEALTH

Overview: Chia Seed Benefits and Uses

If you had a Chia Pet over the past few decades, you already have experience with the popular superfood. Along with growing cute and fun plants, chia seed benefits are plentiful. People have been using the tiny black seeds for their wellness advantages since the days of the Aztecs and Mayans. Chia seeds come from the Salvia hispanica plant¹, which is a member of the mint family. In addition to chia seed benefits, there are many chia seed uses.

Chia Seed benefits and uses for for Heart Health

Taking care of your heart is essential for staying healthy and living a long life. According to the American Heart Association², at least 48% of adult Americans have some type of cardiovascular disease. Available research shows 80% of heart disease is preventable by controlling high blood pressure, diabetes, and high cholesterol.

The good news is you can use chia seeds for heart health. Studies conclude³ the superfood can significantly lower blood pressure. To be more specific, you can boost heart health by using chia seeds to reduce cholesterol. For the full benefit, combine the nutritious seeds with regular exercise, low-stress levels, and a low-fat, high-fiber diet. Remember, it is your responsibility to take control of your health.

Increase Essential Omega-3 Fatty Acids

Other chia seed benefits and uses include increasing Omega-3 Fatty Acids for optimal health. Your body needs but can’t produce omega-3 fatty acids⁴. Another chia seed use comes from high omega-3 fatty acids. This benefit allows you also to use chia seeds for heart health.

Other potential advantages of Essential omega-3 fatty acids⁵ include,

• Raise good or HDL cholesterol levels
• Lower blood pressure
• Fight depression and anxiety⁶
• Reduce the chances of developing vision problems⁷
• Boost brain growth⁸ during pregnancy
• Decrease mental decline⁹ associated with aging
• Improve bone and joint help¹⁰

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Boost Your Protein Intake

The popular plant product contains 5.6 grams of protein. The chain of amino acids¹¹ helps your body repair cells, create new ones, and improve children’s growth and development. The body makes essential amino acids.

Most of the remaining proteins come through food sources, such as meat, fish, dairy, plants, and grains, including wheat germ and quinoa. But another chia seed benefits as an excellent protein source. Additionally, if you’re allergic to fish or vegan, chia seeds are the ideal way to increase your protein.

Add More Fiber to Your Diet

• Maintain gut health

Chia seed benefits and uses also include boosting fiber. Fiber is another way to improve heart health and reduce weight. Additional benefits of increasing the fiber in your diet¹² include

• Lower cholesterol levels
• Control blood sugar levels

Chia seeds are one of the top five ways to add fiber to your wellness plan. The others are whole-grain foods, vegetables, fruits, beans, peas, and legumes.

Lose Weight Faster with Chia Seeds

Chia seeds are incredibly nutritious. The U.S. Department of Agriculture National Nutrient Database shows a single, 28-gram, one-ounce serving contains 131 calories and consists of¹³

• 4 grams of fat
• 07 grams of carbohydrate
• 2 grams of fiber
• 6 grams of protein

While chia seeds can help you slim down, it’s vital to stick to the recommended servings. With these many chia seed benefits and uses, it’s no wonder its considered a superfood. The superfood packed with plenty of nutrients can contain up to 138 calories in two tablespoons¹⁴.

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How to Use Chia Seeds

Although Chia Pets are cute, you won’t get any chia seed benefits watching them grow. There are a few ways to use it in your daily wellness plan¹⁵.

• Add a tablespoon to your favorite, low-calorie smoothie
• Try a tablespoon in your hot or iced tea for a new experience with your daily cup
• Bake a tablespoon or two into your banana bread or blueberry muffin recipe
• Mix a tablespoon with your morning steel-cut oatmeal
• When choosing the right ingredients to mix with the seeds, stay away from sugars and other unhealthy options. Instead, use natural flavorings, such as fresh fruits and spices.

My Favorite Chia Seed Recipe

Chia Seed Pudding Recipe:

The chia seed benefits and uses are plenty and incredible. The Chia Seed Pudding is really easy to make and takes about 5 minutes to prepare. Give it a try and let me know how you like it.

1  cups Coconut Water – I like to use Harmless Harvest Coconut water (you can also use unsweetened almond milk or other milk type of choice)

1/2 cup of coconut cream (can be found at the international food section of most grocery stores)
1/4 cup chia seeds
1 Tbsp. raw honey, optional
1/4 cup sliced fruit of your choice, optional

Instructions

Combine all ingredients except  fruit and stir to mix well. Chill for at least three hours, preferably overnight. Stir 2-3 times throughout this time to disperse chia seed clumps (Add more coconut water if you prefer. Divide between two dishes and top with fruit before serving. Will keep in the refrigerator for up to four days.

Final Thoughts:

Chia seed benefits and uses are tremendous. A tablespoon or two a day offers an increase in protein, fiber, carbohydrates, and omega-3 fatty acids. In addition, they have the potential to reduce cardiovascular disease risks and use chia seeds for heart health. Drop a serving into your next smoothie, tea, or take a full tablespoon by mouth to enjoy the advantages of the tiny seeds.

To your Health!

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Sources:

1. https://pfaf.org/user/Plant.aspx?LatinName=Salvia+hispanica
2. https://www.sciencedaily.com/releases/2019/01/190131084238.htm
3. https://pubmed.ncbi.nlm.nih.gov/17686832/
4. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
5. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
6. https://www.sciencedirect.com/science/article/pii/S2213422015005387
7. https://pubmed.ncbi.nlm.nih.gov/15812120/
8. https://pubmed.ncbi.nlm.nih.gov/10479465/
9. https://pubmed.ncbi.nlm.nih.gov/19262590/
10. https://pubmed.ncbi.nlm.nih.gov/9624425/
11. https://medlineplus.gov/ency/article/002467.htm
12. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/
13. https://fdc.nal.usda.gov/ndb/foods/show/77003?
14. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/chia-seeds-for-weight-loss
15. https://www.eatthis.com/how-to-eat-chia-seeds/