While tiny in size, chia seeds offer some big benefits in boosting your health. These crunchy seeds are loaded with the right amounts of protein, fat, and fiber to earn a superfood designation.
What Makes Chia Seeds a Nutritious Choice
Derived from a desert plant, chia seeds are loaded with nutritional excellence. This includes protein for energy, healthy fat, vitamins, calcium, iron, magnesium, plus cancer-fighting antioxidants. What’s more is that chia seeds are packed with dietary fiber, making it great for digestion. A single, one-ounce (28 grams) serving includes approximately 10 grams of fiber – that meets a whopping 40 percent of the recommended daily intake of 30 grams of fiber.
Health experts say that chia seeds can even help you stay hydrated and limit food cravings. That’s why many people are absolutely in love with this superfood. It’s no surprise that chia seeds have become a trending ingredient on many food products and supplements for weight maintenance.
Importantly, chia seeds also contain sought-after omega-3 fatty acids, meaning chia seeds are heart healthy. Omega-3 fatty acids can help you raise your good cholesterol levels (HDL). That means these seeds could be beneficial in preventing heart attacks or strokes.
Ways to Enjoy the Versatility of Chia Seeds
These nourishing seeds are a perfect addition to salads and cereals. If their crunch does not interest you, chia seeds can take many softer forms. Raw chia seeds are capable of absorbing 10 to 20 times their weight in water, transforming them into a gooey texture. You can also grind chia seeds in a coffee grinder to create a floured powder for adding a boost of protein and fiber to soups, sauces, or yogurts.
How to Create a Chia Seed Summer Salad
If you are ready to wow your friends or family with a summer salad, try preparing this chia seed-inspired recipe. Start by mixing up a chia seed dressing with 1/4 Cup of Extra Virgin Olive Oil, 2 Tablespoons of White Balsamic Vinegar, 2 Tablespoons of Honey, and 2 Teaspoons of Chia Seeds. Next, build a bountiful salad of fresh greens (such as arugula or kale), then add walnuts and your favorite summer berries. Pour on the dressing, toss, and enjoy this nutritious treat.
How will you add chia seeds to your diet this summer? Join the conversation on Weight Success Centers’ social media sites and find more great tips to share with your friends and families.