What Is the Best Way to Eat Chia Seeds?

If you’ve never had chia seeds before – you’re definitely missing out! You’ve probably heard some of the buzz surrounding these magical little seeds since they seem to be all over the place these days. And not just these days – chia seeds have been eaten as part of a healthy diet for hundreds of years! Clearly, they aren’t just hype and are definitely worth trying for yourself. ere’s a handy guide for everything  you need to know about chia seeds and the best ways for you to eat them.

What Are Chia Seeds?

Chia seeds are the seeds of a plant called Salvia hispanica that comes from the desert regions of Central America. Salvia hispanica is part of the mint family and was cultivated by the Aztecs in Mexico and Native Americans in what is now the American southwest. Chia was a staple of the Aztec diet alongside amaranth, maize, and beans and was used in flours, drinks, and oils. But they didn’t just use chia for food, the Aztecs also used it medicinally to heal joint pain, eye pain, sore throats, and more. The Aztecs were keenly aware of the nutritional and healing properties of this food. It was so important to them that they even used it in religious ceremonies as an offering to their gods and accepted it as a form of payment.  

Why Eat Chia Seeds?

It’s no secret that chia seeds have amazing nutritional benefits. Here are some of the nutritional components of chia seeds:

• Omega-3 fatty acid
• Antioxidants
• Vitamins A, B, D, and E
• Fiber
• Protein
• Iron
• Calcium
• Magnesium
• Zinc

With all these vitamins and minerals, here are the seven main health benefits you get from chia seeds:

• Helps protect your heart. Since chia seeds have high amounts of omega-3 fatty acids, they can help to lower your blood pressure and regulate your cholesterol, thereby lowering your risk of heart disease.
• Helps you feel full. Chia seeds are a great way to get vitamins and essential nutrients into your body without a lot of calories and bad fats. This alone can help with weight loss, but chia seeds can also help you control your appetite, feel full longer, and help avoid over-eating. 
• Embrace the power of antioxidants. Chia seeds don’t just benefit the inside of your body – they can also help the outside too! This is because chia seeds have lots of antioxidants in them that help to repair oxidative stress. Oxidative stress due to free radicals can harm your skin and chia seeds can help fight this process and keep you looking young and radiant in the process.
• Helps regulate your digestive system. We already know that chia seeds are high in fiber which is essential for a functioning digestive system, but chia seeds can also help regulate your digestion in other ways. Chia seeds can act as a prebiotic which helps your stomach produce good bacteria that keep your digestive system working properly. Chia seeds can also act as a cleansing agent for your digestive system since they turn into a sticky gel-like substance when soaked in water. This is a great way to get rid of toxins and buildup in your intestines.
• Helps build strong bones. Chia seeds contain massive amounts of the vitamins and nutrients that you need to keep your bones healthy and strong like calcium, Vitamin D, phosphorus, magnesium, and protein. They are a great vegan protein option that rivals meats and even dairy products that are well-known sources for protein.  
• Helps control blood sugar levels. Studies have shown that chia seeds can potentially help to lower blood sugar when consumed after meals. This might be because of the good fatty acids and fiber in the seeds.
• Helps reduce inflammation. While more studies are needed, one has shown that the consumption of chia seeds can help reduce a specific inflammatory marker and reduce levels of chronic inflammation that can be harmful to the body over an extended period of time.

How to Eat Chia Seeds?

Since chia seeds  are mostly flavorless they can be incorporated into a bunch of different healthy dishes, like the ones made by Thistle, to provide them with extra health benefits. So if you really want to put chia seeds into a dish, odds are that there are ways you can make this happen! If you’re looking for some inspiration when it comes to eating chia seeds, here are some of our favorite ways to eat them:

• Chia smoothie: Chia seeds are a great additive in your favorite smoothie recipe. All you have to do is soak them in water for about ten minutes before adding them to your smoothie for an amazingly healthy drink that’s filled with tons of health benefits and delicious fresh fruit and vegetables, like strawberry, banana, blueberry, mango, avocado, spinach, celery, and more.Chia pudding: Take your pudding to the next level health-wise and add in some chia seeds. For an easy and delicious pudding, all you need are chia seeds, your favorite milk, sugar, salt, and vanilla extract. Top with fruit, nuts, granola for a satisfying breakfast. 
• Chia breakfast bars:, It can be challenging to find a tasty, healthy, and filling breakfast bar that doesn’t contain added sugars. Chia seeds can actually be a part of a solid breakfast option that will leave both your taste buds and your stomach feeling satisfied. All you need to make a chia seed breakfast bar are oats, peanut butter, chocolate chips, coconut oil, a spoonful of maple syrup, and chia seeds. They can also be used in a similar manner in muffins and bread. 
• Chia seed jam: Adding chia to your favorite jam recipe is a great way to get some added health benefits while also substituting pectin and making the process a whole lot easier (and tastier!) All you need to do is  take your favorite fruit and cook it in a saucepan for a few minutes until it reaches  a nice, thick consistency. To make it thinner,  you can  use a spoon to mash any big clumps  – unless you prefer  your jam  to be on the chunkier side. Then all you need  to do is add in a few tablespoons of chia seeds, and stir! Once your chia jam cools and thickens, you will have a delicious and healthy spread ready to eat and even share with friends and family.  !
• Chia as an egg substitute: This is an amazing chia seed hack, especially for those who refrain from eating egg products. One tablespoon of chia seeds can be substituted for one egg – all you have to do is soak each tablespoon of dry chia seeds in three tablespoons of water, and voila!
• Chia salad dressing: Some salad dressings  are loaded with unhealthy with added sugars and fats. Why not try  a healthy chia seed salad dressing instead?  Here are some different combinations  for healthy and delicious chia salad dressings:

• Olive oil, lemon juice, white balsamic vinegar, honey, and chia seeds
• Apple cider vinegar, olive oil, pink Himalayan sea salt, chia seeds, honey, and maple syrup
• Lemon juice, sea salt, Dijon mustard, maple syrup, avocado oil, coconut cream

Chia seeds are amazing sources of energy and sustenance. This superfood has been used as a diet staple for hundreds of years due to its many health benefits. Chia seeds can pretty much be added to anything, but work particularly well alongside flavors like honey and maple syrup – or they can simply be eaten on their own. ! At the end of the day, how you eat these amazing tiny seeds is up to you and with  so many different options from recipes to pre-made Thistle meals, it becomes easier than ever to incorporate this amazing superfood into your diet.  

Sources:

https://www.dummies.com/food-drink/cooking/ingredients-for-cooking/chia-and-the-aztecs/

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

https://www.health.com/food/chia-seed-benefits

https://www.medicalnewstoday.com/articles/291334#benefits