The Mighty Chia Seed

Chia seeds are one of my all-time favorite superfoods that have been a staple in my diet for the past several years. Growing up and into my early adulthood I struggled with constipation and since adding chia seeds into my diet daily, it has had such an influence on keeping me regular. Chia seeds are high in fiber which aids in digestion and helps prevent constipation making them excellent for digestive health. Just one ounce of chia seeds contains 10 grams of fiber!  The soluble fiber in chia seeds absorbs water, forming a gel like substance that helps loosen things up when you’re unable to go. I’m sure some of you may heard of the “internal shower” recipe by Dr. Daryl Gioffre for constipation. This recipe includes 2 tbs of chia seeds, 1 cup of water and half a squeeze of lemon. Combine all the ingredients and let it sit for 5-10 minutes then drink on an empty stomach. Over the next several hours, watch the magic happen!

Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are crucial for heart and brain health. The omega-3 fatty acids can help reduce inflammation, lower blood pressure and decrease the risk of heart disease. Chia seeds provide a plant-based protein boost containing around 4 grams of protein per ounce. The combination of protein and fiber can help control appetite and support weight loss by keeping you fuller for longer periods. These seeds are packed with antioxidants that help protect your body from free radicals, which can cause cellular damage; and they are a good source of calcium, magnesium and phosphorus, all of which are important for bone health. Chia seeds can help stabilize blood sugar levels due to their high fiber content, which slows the absorption of sugar into the bloodstream. This can be particularly beneficial for people with type 2 diabetes.

Chia seeds are versatile and easy to add into your diet. I personally add them into my smoothies, yogurt bowls or sprinkle on top of my salads. I also incorporate them into my baked goods and desserts. Chia seed pudding has become widely popular as well. To make this just combine chia seeds with your choice of milk, let it sit overnight, then add fruit or any toppings you desire and enjoy!

Chia seeds may be small, but they are a nutritional powerhouse that can offer numerous health benefits. Give these tiny seeds a try and experience their impact on your health!

Happy Healthy Eating!

Morgan Ashley