Calories in One Tablespoon of Chia Seeds
Mar 28, · The health benefits of chia seeds aren’t exactly new—in fact, people have been eating them for more than 5, years. Originally from Mexico and Guatemala, chia—i.e. Chia seeds unexpected benefits. Chia seeds have some surprising benefits outside of its nutrition content, which makes it an impressive superfood. Perfect food for hydration. When chia seeds are placed in water, it becomes a gel-like “chia pudding”, which helps in hydration. Chia seed will absorb water up to 12 times its own weight.
These tiny seeds are nutritional powerhouses—and they can help with weight loss, too. Chia seeds have officially transitioned from trendy to mainstream. That's likely because chia seed benefits are numerous. These seeds are nutrient powerhouses, and they offer some key health advantages. Here are seven reasons to incorporate them into your meal-planning routine.
An essential nutrient for healthy bones, calcium is needed for the proper functioning of muscles, blood vessels, nerves, enzymes, what to clean bamboo floors with hormones.
Calcium plays a role in blood clotting, blood pressure, and maintaining normal heart rhythm and brain function. That same portion of chia seeds also has about a third of the daily goal for the minerals magnesium, manganese, and phosphorus. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health.
Phosphorus helps form cell structures and works with calcium to keep bones healthy. Once ounce of chia seeds also contains smaller amounts of B vitamins, potassium, and zinc. B vitamins help support energy production. Potassium helps maintain heart function, healthy blood pressure, and muscle contractions; prevents muscle cramps; and helps maintain muscle mass. Zinc is required for a number of immune functions, in addition to healing and maintaining appetite. Of the 12 grams of carbohydrate in a one ounce portion of chia seeds, an impressive 10 grams come from fiber.
On top of supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and positive mood. Speaking of heart diseasechia seeds are rich in a type of plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation.
The anti-inflammatory effect also supports skin health, and it plays a further role in protecting the heart. The health-protective antioxidants found in chia seeds are known to defend against oxidative stress.
This is essentially an imbalance between the production of cell-damaging free radicals and the body's ability to counter their harmful effects.
As mentioned earlier, these mighty seeds pack several key nutrients tied to bone health, including calcium, magnesium, phosphorus, and manganese.
The calcium content of chia seeds also makes them a good source of this important mineral for those who must or prefer to avoid dairy. Chia seeds help stabilize post-meal blood sugar levels and improve insulin sensitivity, which can translate to steadier, sustained energy. In one study that compared chia to flax seedshow to use a curling iron long hair resulted in lower blood sugar levels, but chia had a greater ability to convert glucose into a slow-release carbohydrate and positively impact satiety.
That led to reduced appetite and desire to eat. Chia seeds support weight loss in a number of ways, including their impact on blood sugar and satiety, as noted above, as well as their anti-inflammatory effect. One of my favorite chia properties is the gel-like texture they produce when added to liquids, due to their ability to soak up about what is the benefits of chia seeds times their weight in fluid. The thickness this adds to smoothies or juices has been shown to suppress hunger more than thinner versions of beverages with the same calorie levels.
One study that provided volunteers with a mid-morning snack of yogurt with and without chia seeds found that the addition of the seeds resulted in lower post-snack hungerwhat my faith means to me essay well as a decreased desire for sugary foods. It also led them to eat less at lunchtime. For the latter, try soaking the seeds in your liquid of choice for at least five to 10 minutes before blending.
You can even soak them overnight in the fridge. The thicker texture soaked seeds provide will leave you feeling full, satisfied, and energized for hours. Cynthia SassMPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter.
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Chia Seeds Nutrition Data
Nov 01, · Chia seeds are an ancient grain that is becoming extremely popular. An April review in the Journal of Food Science and Technology states that 65 percent of their oil content consists of alfa-linolenic acid. This compound makes chia seeds an excellent source of omega-3s. Feb 03, · Chia seeds are packed with antioxidants, heart-healthy fat, and nutrients that support strong bones and stable blood sugar. Chia seeds help with weight loss, too. Find out the benefits of chia. Chia seeds have become more and more popular over the past few years, mainly thanks to their numerous nutritional benefits. Good things really do come in small packages and these tiny little seeds contain lots of the vitamins and minerals that our bodies need to function normally.
How to use chia seeds. Wondering how to use chia seeds? Chia seeds are very easy to incorporate into your diet. Below is a list of ways I have used them in my recipes. I would love to hear of your unique ways of using chia seeds. Soak 1 level tablespoon of chia seeds with a quarter cup of water to make an egg substitute for baking cakes and cookies.
Mix seeds through yogurt. Add seeds to soup to thicken and add nutrition. Grind seeds and mix with flour, milk and eggs to make pancakes. Add seeds to salad dressings. Eat Chia seeds whole and raw as a snack. Add whole seeds to diluted fruit juice to make Chia Fresca.
Make Chia Pudding by adding whole seeds to milk, nut milk or soy milk. Blend chia seeds into smoothies. Add chia seeds to beaten eggs, soak for 10 minutes and make an omelette. Mix with worcestershire or bbq sauce and brush over barbequed meats. Add ground chia seeds to flour when making bread.
Make chia pan bread by combining chia seeds, eggs, milk, flour and baking powder. Cook in. Add whole chia seeds to a cake batter to make a heavy poppy seed like cake. Add seeds to stews to thicken. Throw some seeds into a stir fry. Make a thin batter of ground chia seeds and milk and cook in a slow oven to make crackers.
Sprinkle seeds over a salad. Pureed fruit, chia seeds and a little fruit juice is a good topping for ice cream. Stir whole seeds through cooked lentils. Soak seeds in beaten eggs and use this mix to make a frittata. Cook brown rice in vegetable stock and stir chia seeds through when rice is cooked. Top a cheesecake with chia seeds soaked in fruit juice to make a gel toppingl. Add whole or ground seeds to cookie mixes.
Mix ground seeds with ground beef to make meatballs. Cook brown rice in apple juice, add grated apple and stir whole chia seeds through the mixture for a tasty dessert. Toasted ground chia seeds mixed with honey and cinnamon makes a wonderful base for cheesecake. Add whole seeds to granola. Mix white chia seeds that have been soaked in milk through mashed potatoes. Sprout the seeds and use in salads.
Mix ground seeds with butter or peanut butter for a nutritious spread. Cinnamon, ground chia and butter is great on hot scones. Spread a mixture of honey, cinnamon, dried fruit and ground chia on to filo or puff pastry sheets , roll up and cook in a hot oven.
Mix the seeds, whole or ground through Nutella. Add ground seeds soaked in an egg to bind a hamburger mix. Soak chia seeds in milk and mix through hot oatmeal. The more I use chia seeds, the more ways I find to add them to my diet. Here are even more ways to use chia seeds. Make a pasta sauce by blending chia seeds, cooked cauliflower and vegetable stock.
Add chia seeds, allow to thicken, then heat and serve with toast, over rice, pasta or over a delicious plate of vegetables. Add ground or whole chia seeds to your favorite stuffing mixture. Whisk 2 teaspoons of chia seeds into coconut water. This is especially good on a hot day for keeping hydrated and an excellent idea for athletes. Want a crunchy breakfast? Add half to one tablespoon of chia seeds to crunchy toasted muesli. Add milk, fruit juice, soy or nut milk and eat immediately.
The chia seeds will retain their crunch. Add ground chia seeds to your favorite fish cake recipe. When baking cakes or cookies, substitute one quarter to one half of your regular flour with milled chia seeds.
Milled chia seeds are now more readily available and it saves you from grinding the whole seeds. Put the entire can of tuna and spring water in a bowl and add chia seeds. Let it stand for a while so the seeds soak up the water and use in sandwiches.
Add about 1 tablespoon of chia seeds for the largest size can, less for smaller cans — very filling and more nutritious than just tuna.
Add chia seeds to any spread, sweet or savory, such as peanut butter, jams, jellies, cream cheese. I use a ratio of 1 tablespoon of seeds to 4 of tablespoons of the spread. How does using Chia seeds effect high blood pressure? According to a study by The Sloan Kettering Cancer Center, taking chia seeds significantly reduced several risk factors for cardiovascular disease, including reducing high blood pressure.
However, they recommend consulting your doctor as chia seeds may increase the effects of blood pressure medication, and your medication may have to be reduced.
Name required. Mail will not be published required. Chia Seed Recipes. More Info RECIPES 40 ways to use chia seeds chia seed puddings chocolate cherry chia pudding chia coconut pudding chia gel soup with chia seeds chia miso super soup quick and easy cauliflower chia soup instant chia vegetable broth chia brownies hearty chia breakfast eggs chia fresca new ways with chia fresca chia fruit juice jello fruit gel yogurt swirl chia couscous chia apple pie filling chia banana pikelets chilli chia fish cakes chia coffee cream dessert cauliflower chia mash chia stir fry sauces chia omelet with asparagus Italian chia meatballs chia almond butter Smoothies chia banana date cookies chia pinole cookies — revised chia pan bread chia pinole chia pinole fruit puff chia granola chia creamed brown rice Recipes from our readers chia berry fruit spread speedy crunchy chia breakfast.