While not all plant-based proteins are complete proteins, chia seeds are! That means they provide high-quality protein containing all nine essential amino acids the human body can’t make itself. It’s best to meet your body’s daily protein needs from a variety of protein-rich sources, including chia seeds and other plant-based foods.
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Supports Bone Health
Another chia seed benefit is its potential effects on the bones. These tiny seeds may support bone health because of their rich levels of magnesium, phosphorus, and calcium. These essential minerals contribute to maintaining bone density and overall bone strength.
Having strong, dense bones may reduce the risk of developing osteoporosis and bone fractures later in life.
Supports Healthy Blood Sugar Levels
Adding chia seeds to daily meal plans may help support healthy blood sugar levels, particularly due to the high fiber content of these nutrient-dense seeds. Therefore, chia seeds may help manage blood sugar levels and support insulin sensitivity.
Chia seeds can contribute to healthy weight management by increasing satiety. Maintaining a healthy weight is an important way to support blood sugar control and overall wellness.
Hydration and Electrolyte Balance
Athletes in particular may find chia seeds beneficial. When soaked in water, chia seeds form a gel. This gel offers potential sports nutrition perks, including supporting hydration and electrolyte balance, for physically active people.
Research suggests the benefits of using chia seeds as a main ingredient in sports gels for athletes, as these gels can be a source of energy during endurance training.
Versatility in the Kitchen
You can easily incorporate chia seeds into nutritious menus when cooking, baking, or preparing quick meals and snacks. Simply add 1-2 tablespoons of chia seeds to a favorite recipe or use chia oil when cooking. This oil is extremely versatile and offers a nutty flavor.
It’s beneficial to add chia seeds to liquid foods, making it easier for the body to absorb and digest the seeds. Chia seeds absorb surrounding liquids quickly. If you eat them dry, consider ground chia seeds to achieve optimal absorption.
Make Chia Gel
To make chia gel, place 1/4 cup of seeds in a cup of liquid, such as water, juice, milk, or plant-based milk. Stir, and cover the mixture. After about 15-20 minutes, the texture turns into a soft gelatin. Store chia gel in the refrigerator for up to a week. Add chia gel to your favorite foods and drinks or consume it as a hydrating, electrolyte-balancing sports gel.
Sprout Chia Seeds
You can also sprout chia seeds before eating them or adding them to healthy recipes. Simply place chia seeds in a single layer on a dish and spray the seeds with water a few times daily. Cover them with plastic wrap and place the seeds in a sunny area. After about a week, green sprouts should appear.
Replace Eggs with Chia Gel
You may be surprised to learn that you can replace eggs with chia seeds in recipes! For every whole egg a recipe calls for, combine 1 tablespoon of whole chia seeds (or 2 teaspoons of ground seeds) with 3 tablespoons of water and let the mixture sit for 5 minutes (or until thickened).
Store Chia Seeds Properly
Chia seeds can last up to 5 years without refrigeration when stored in a dry, cool place. Store chia oil in the refrigerator to maximize its shelf life and shake the oil before using it.
Easy to Incorporate into Any Diet
Add chia seeds to your favorite meals and snacks to enhance the nutritional content of menus without significantly altering the original food’s texture or taste. This is super easy to do! You can combine chia seeds with:
- Fruit smoothies
- Protein shakes
- Yogurts
- Salads
- Salad dressings
- Marinades
- Puddings
- Soups
- Stews
- Breads
- Other baked goods
- Oatmeals
- Cereals
- Pancakes
- Protein bars
- Water
- Juices
- Teas
- Coffee
- Omelets
- Stir fry
- Casseroles
- Roasted vegetables
- Dips
- Hummus
- Guacamole
- Veggie burgers
- Falafel
- Homemade energy gels
- Jams
- Coleslaw
Sprinkle chia seeds on just about any food or recipe, whether you’re cooking, baking, or making nutritious snacks and drinks.
Add chia oil to salads, soups, or smoothies; use it for marinades; or sauté with this nutrient-dense oil.
Some studies suggest that it may also be helpful to apply chia oil to your skin or hair to hydrate and protect it.
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Key Takeaways
There are many reasons to consider adding chia seeds to your meal plan, including supporting weight management, aiding digestion, and promoting bone health.
Chia seeds are extremely versatile, packed with essential nutrients, and may contribute to overall wellness when eaten as part of a well-balanced meal plan combined with regular exercise.
Experiment by incorporating chia seeds (or chia oil) into your daily routine to support wellness and explore the potential benefits of chia seeds.
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