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.
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
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:
Makes 3 Servings
- 1½ cups coconut milk, unsweetened
- 1/3 cup chia seeds
- 2-4 Tablespoons honey or maple syrup
- ½ teaspoon vanilla extract
- Toasted almonds or cashews
- Grated, unsweetened coconut
- Sliced Bananas
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.
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