Chia Seeds: Antioxidant & Nutrient Superstars
I have recently have become a big fan of chia seeds because they at antioxidant and nutrient superstars. I put the chia seeds in my steel cut oatmeal every morning with fresh blueberries, fresh blackberries and some walnuts. My breakfast has become my daily antioxidant & nutrient mega-blast. Chia seeds are gluten free.
- Nutritional bang for the Buck.
2 tablespoons (1 ounce) of chia seeds contain:
138 calories
4.7 grams protein
8.7 grams of fat
11.9 grams of carbohydrate
9.8 grams of fiber
14% of the Daily Value (DV) for calcium
12% of the DV for iron
23% of the DV for magnesium
20% of the DV for phosphorus
12% of the DV for zinc
15% of the DV for vitamin B1 (thiamine)
16% of the DV for vitamin B3 (niacin)
These nutrients superstars also contain omega-3 fatty acids.
- Loaded with antioxidants.
Chia seeds contain the antioxidants: chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These are known to have protective effects on your heart like helping with blood pressure, your liver and may have anticancer properties.
- May help with weight loss.
Chia seeds are loaded with dietary fiber which tends to be filling. The fat and protein found in chia seeds may also be an appetite suppressant. Weight loss helps with blood pressure and blood sugar control as well.
- May help to lower your risk of heart disease.
Chia seeds are high in soluble dietary fiber and omega-3 fatty acids. Soluble dietary fiber is known to help lower total cholesterol especially LDL (lousy-bad plaque building cholesterol). Omega-3 fatty acids help to keep plaque from building up in your blood vessels.
- Chia seeds contain nutrients that help to maintain good bone health.
Chia seeds contain calcium, phosphorus and magnesium which are nutrients that help to maintain strong bones.
Incorporating Chia Seeds into Your Daily Diet
- Add chia seeds to your oatmeal.
- Make smoothies with added chia seeds.
- Add chia seeds to homemade salad dressing.
- Add chia seeds into homemade pudding* or baked goods.
- Add chia seeds to homemade granola, protein bars, and energy bars.
- Add chia seeds to your favorite drinks: juice, coconut water, lemonade. Add 2 tablespoons of chia seeds into 2 cups of drinks and let the mixture thicken before drinking. Stir well.
- Make a homemade jam with chia seeds and fresh fruit like strawberries, blueberries and blackberries.
- Use 1 to 2 tablespoons of ground chia seeds into meatloaf.
- You can substitute chia seeds for eggs. Add chia seeds to a small dish and top with water. (Combine 2 ½ tablespoon water with 1 tablespoon chia seeds in a small dish. Stir and let rest for 5 minutes while it thickens. It should be a gel and thick. It can be a replacement for one egg).
*Overnight Chia Pudding
Makes: 2 (1 cup servings)
1/3 cup chia seeds
2 cups 2% or skim milk
½ teaspoon pure vanilla extract
Add sugar, honey or sweetener (optional)
Fruit for topping
Instructions:
In a bowl or jar, mix well together chia seeds, milk, vanilla and sweetener. Cover and put the mixture in the refrigerator overnight. Divide mixture into 2 bowls. Top with fruit of choice. Enjoy.
Bottom Line
Be smart and eat chia seeds for your heart and your bones. Chia seeds are a good source of zinc, iron, and magnesium which also help to keep your immune system strong.
Image from. https://www.purition.co.uk/blogs/articles/health-benefits-chia-seeds
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
