{"id":4871,"date":"2024-02-14T11:55:35","date_gmt":"2024-02-14T17:55:35","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4871"},"modified":"2024-02-14T11:58:16","modified_gmt":"2024-02-14T17:58:16","slug":"how-and-why-you-should-add-more-chia-seeds-to-your-diet","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/how-and-why-you-should-add-more-chia-seeds-to-your-diet","title":{"rendered":"How and Why You Should Add More Chia Seeds to Your Diet"},"content":{"rendered":"\n<p>When you think of <ins><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/6-edible-seeds\">chia seeds<\/a><\/ins>, the first thing that might pop into your mind is the famous Chia Pet\u00ae from the 80s. Today, we know them as a popular health food, praised for their seemingly endless benefits. In fact, chia seeds have even earned the coveted title of \u201c<a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/what-is-a-superfood-and-what-is-so-super-about-them-1\">superfood<\/a>\u201d because they support a strong immune system, boost heart health, and help lower your cholesterol. They\u2019re an <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">excellent source<\/a> of protein, fiber, unsaturated fats, and minerals. \u00a0<\/p>\n\n\n\n<p>The best part? All you need to do is sprinkle a few tablespoons (tbsp) of <ins><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/healthy-chia-seed-desserts\">chia seeds into your favorite recipes<\/a><\/ins> to start taking advantage of these benefits. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Are Chia Seeds?<\/h2>\n\n\n\n<p>Chia seeds come from the <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><em>Salvia hispanica <\/em>L. plant<\/a>, which is native to Central America. They were a dietary staple for ancient Aztec civilizations and were even used in religious ceremonies. Today, you can find chia seeds in most grocery and health food stores. There are both black and white varieties, but there\u2019s <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">no nutritional difference<\/a> between the colors. \u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Small but Mighty: The Nutritional Benefits of Chia Seeds<\/h2>\n\n\n\n<p>According to <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Harvard\u2019s site The Nutrition Source<\/a>, 2 tbsp of chia seeds has around 140 calories and contains:<\/p>\n\n\n\n<ul>\n<li>11 grams of fiber<\/li>\n\n\n\n<li>4 grams of protein<\/li>\n\n\n\n<li>7 grams of unsaturated fats, like omega-3 fatty acids<\/li>\n\n\n\n<li>Important trace elements, including phosphorus, copper, and zinc<\/li>\n\n\n\n<li>18% recommended daily allowance (RDA) of calcium<\/li>\n<\/ul>\n\n\n\n<p>Packed with fiber, chia seeds support your digestive health and help \u201cgood\u201d gut bacteria flourish. The soluble fibers in chia seeds may also help <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">lower your LDL<\/a> or \u201cbad\u201d cholesterol levels. It takes longer for your body to digest these fibers, which may prevent blood sugar spikes after eating.<\/p>\n\n\n\n<p>Chia seeds love to absorb liquid \u2014 they can hold up to <a href=\"https:\/\/health.clevelandclinic.org\/chia-seed-water\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">12 times their weight<\/a>! The Cleveland Clinic notes that a chia seed and water mix (known as chia gel) may help you <a href=\"https:\/\/health.clevelandclinic.org\/benefits-of-chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">feel fuller for longer<\/a> and aid in weight loss. But be careful \u2014 health professionals note that you should always pre-mix chia seeds and water together first.<\/p>\n\n\n\n<p>Our bodies <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">can\u2019t make omega-3 fatty acids<\/a>, so we need to get them from our diets. It\u2019s important to eat foods rich in these unsaturated fats, as studies have found they help control inflammation and boost heart health. Chia seeds are especially <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">high in alpha-linolenic acid (ALA)<\/a>, an omega-3 fatty acid that helps <a href=\"https:\/\/www.mountsinai.org\/health-library\/supplement\/alpha-linolenic-acid\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">control cholesterol and blood pressure<\/a> levels and may even help prevent heart disease.<\/p>\n\n\n\n<p>With their extremely mild flavor, chia seeds can be added to nearly any recipe. The most popular options include <ins><a href=\"https:\/\/health.clevelandclinic.org\/recipe-chia-turkey-meatballs\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">chia seed puddings<\/a><\/ins>, <ins><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/overnight-oats-5-delicious-recipes-to-simplify-your-mornings\">overnight oats<\/a><\/ins>, and <ins><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/6-unique-ingredients-to-power-up-your-smoothies\">smoothies<\/a><\/ins>. You can even add them to savory dishes, like Delish\u2019s vegan meatballs or <a href=\"https:\/\/health.clevelandclinic.org\/recipe-chia-turkey-meatballs\/\">Cleveland Clinic\u2019s chia turkey meatballs<\/a>.<\/p>\n\n\n\n<p>Chia seeds are always ready to use \u2014 you don\u2019t need to cook or grind them, making them an easy addition to any meal. If you\u2019re looking for a smoother texture, feel free to pulse them in a spice blender before adding them to food.<\/p>\n\n\n\n<p>Since they readily absorb liquid, chia seeds also make a gel-like substance that acts as a great thickening agent for soups and smoothies. <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">The Nutrition Source<\/a> recommends mixing \u00bc cup of chia seeds with 1 cup of liquid (water, <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/soy-milk-almond-milk-oat-milk-and-coconut-milk-which-one-should-you-choose\">almond milk<\/a>, or 2% milk) and letting the mixture sit for 15-20 minutes. Vegan baking recipes sometimes use chia gel as a binding agent, also known as a \u201c<a href=\"https:\/\/minimalistbaker.com\/make-chia-egg\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">chia egg<\/a>.\u201d Simply mix 1 tbsp of chia seeds with 2.5 tbsp water to make a chia egg.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Our Favorite Chia Seed Recipes<\/h2>\n\n\n\n<p>To get you started, we\u2019ve provided a few of our favorite recipes.<\/p>\n\n\n\n<p><a href=\"https:\/\/health.clevelandclinic.org\/recipe-perfect-chocolate-chia-pudding\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Chocolate chia pudding<\/strong><\/a><strong> from the Cleveland Clinic<\/strong><\/p>\n\n\n\n<ul>\n<li>\u00bd c chia seeds<\/li>\n\n\n\n<li>1 c vanilla almond milk, unsweetened<\/li>\n\n\n\n<li>1 c 2% milk (or almond milk)<\/li>\n\n\n\n<li>1\u00bd tbsp honey<\/li>\n\n\n\n<li>1 tbsp cocoa powder, unsweetened<\/li>\n\n\n\n<li>1 tsp cinnamon<\/li>\n\n\n\n<li>1 tsp vanilla extract<\/li>\n\n\n\n<li>Toppings of your choice, like coconut flakes, dried fruits, and nuts<\/li>\n<\/ul>\n\n\n\n<p>Place chia seeds, milks, honey, cocoa, cinnamon, and vanilla in a glass jar with a tight lid. Seal and shake well to combine the ingredients. Refrigerate for at least 5 hours or overnight. Serve pudding topped with your favorite ingredients.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/chia-seeds-pack-nutritional-punch\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Carrot cake overnight oats<\/strong><\/a><strong> from the Mayo Clinic<\/strong><\/p>\n\n\n\n<ul>\n<li>\u00bd c rolled oats<\/li>\n\n\n\n<li>2\/3 c skim milk<\/li>\n\n\n\n<li>1\/3 c plain, nonfat Greek yogurt<\/li>\n\n\n\n<li>\u00bc c carrot, finely grated<\/li>\n\n\n\n<li>1\u00bd tsp chia seeds<\/li>\n\n\n\n<li>2 tsp maple syrup<\/li>\n\n\n\n<li>\u00bd tsp <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/super-spices-add-these-flavorful-disease-fighters-to-your-meals\">cinnamon<\/a><\/li>\n\n\n\n<li>\u00bd tsp vanilla extract<\/li>\n\n\n\n<li>Optional toppings: 1 tbsp pecans, chopped; 1 tbsp unsweetened shredded coconut<\/li>\n<\/ul>\n\n\n\n<p>Mix all ingredients (except for toppings) in a glass jar or bowl. Top with desired toppings and cover with a lid or plastic wrap. Refrigerate overnight and enjoy chilled the following morning.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2024\/02\/Add-More-Chia-Seeds-to-Your-Diet.jpg\" alt=\"How and Why You Should Add More Chia Seeds to Your Diet Infographic\" style=\"width:100%;\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>When you think of chia seeds, the first thing that might pop into your mind is the famous Chia Pet\u00ae from the 80s. Today, we know them as a popular health food, praised for their seemingly endless benefits. In fact, chia seeds have even earned the coveted title of \u201csuperfood\u201d because they support a strong [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":4870,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6,8],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>How and Why You Should Add More Chia Seeds to Your Diet - Health Perch<\/title>\r\n<meta name=\"description\" content=\"Chia seeds support a strong immune system, boost heart health, and help lower your cholesterol. 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