Little super seeds like chia and flax are mightier than they look: while they may be tiny, they’re actually full of essential nutrients. The chia seed contains three times more calcium than skim milk, and is a great source of both omega-3 essential fatty acids and dietary fiber. Ground flaxseed is also a great source of fiber, as well as omega-3 alpha-linoleic acid, which supports normal cardiovascular function and helps maintain healthy hair, skin and nails.
Chia Seeds
Flax Seeds
Super Seed Tips:
Add chia or ground flax seeds to almost anything
Sprinkle over hot or cold cereal
Stir into yogurt or applesauce
Add to smoothies and beverages
More Tips:
Add to baked goods
Stir into nut butter or sprinkle inside a PB & J
Sprinkle over toast
Add to homemade nut/seed butter bars
Super Easy Recipe with Chia:
Chia Pudding
Makes 3 Servings
Ingredients:
- 1½ cups coconut milk, unsweetened
- 1/3 cup chia seeds
- 2-4 Tablespoons honey or maple syrup
- ½ teaspoon vanilla extract
Optional Toppings:
- Toasted almonds or cashews
- Grated, unsweetened coconut
- Berries
- Sliced Bananas
Directions:
In a bowl, mix all ingredients. Stir until well-blended. Cover bowl and place in refrigerator for at least 4 hours. Once pudding has set, sprinkle with your favorite toppings and enjoy! The result is thick and luxurious, with loads of healthy side effects.
Chia Pudding
Here are a few reasons to add chia to your daily routine:
- DIGESTION: Chia is being studied as a potential treatment for type 2 diabetes because of its ability to slow down digestion and prevent blood sugar spikes. (Sources: Harvard Health Publications and Diabetes Care, 2007)
- FIBER: A 28-gram or one-ounce serving of chia has 11 grams of dietary fiber, which is important for digestive health.
- GOOD FAT: Nearly five grams of Omega-3 (important for brain health) in a one-ounce serving.
- MINERALS: A serving of chia seeds has 18 percent of the recommended daily intake for calcium, important for bone and oral health. It also has 30% of your recommended intake of manganese, another important nutrient/mineral for bone health (it helps your body use other essential nutrients like biotin and thiamin). And then, there is phosphorus. Chia seeds have 27% of your daily need. Phosphorus also helps with bone and teeth health by synthesizing protein for cell and tissue growth/repair.
- PROTEIN: One 28-gram serving has 4.4 grams of protein, nearly 10 per cent of the daily value.
- APPETITE, SLEEP AND MOOD: Chia seeds also have tryptophan which helps regulate appetite, sleep and improve mood.
- HEART HEALTH: Chia seeds may lower total, LDL, and triglyceride cholesterol, and raise good HDL cholesterol. All good things for a happy, healthy heart.
* *ADVISORY* *
Chia seeds can interact with the medication warfarin/coumadin. Patients on blood pressure medication should take chia seeds cautiously. Patients on blood thinners should not take chia seeds. – From the Cleveland Clinic http://www.clevelandclinicwellness.com/Features/Pages/Chia-Seeds.aspx