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You forgot to mention they do need to be taken or used with some form of liquid else they can cause problems.
I heard today it is very important to drink lots of water when having daily chia seeds
I bake healthy muffins with them & sprinkle on my Greek yogurt
I am often hesitant about fad supplements, products that become
popular overnight, or that claim to have great health benefits. However,
the recent trend toward consuming
chia seeds has not disappointed me!
I decided to incorporate chia into my family’s dietary routine, as it assists in
weight loss as well as reducing glucose levels which can benefit diabetics
.1 My
whole family has benefited from its addition to our meals, and my
husband has found chia to be the solution to reducing his sugar
cravings. Many people consume chia before a meal to reduce hunger, and
I've found it to be a great breakfast drink. I feel energized, satisfied
and awake after a nice glass.
Although
I'm not a long distance runner, indulging in chia loading is better than
carbohydrates or energy drinks to enhance athletic performances for
endurance events.
2 Research has also demonstrated that the
beneficial effects of omega-3, as found in chia, has helped those
suffering with mood disorders. A meta-analysis of trials involving
patients with major depressive disorder and bipolar disorder provided
evidence that omega-3 in chia reduces symptoms of
depression.
3
Omega-3 fatty acids have been proven in increase brain function and
decrease depression. So, incorporating chia into your diet on a regular
basis helps not just your physical health but also your mental health.
The
optimal daily consumption of chia is four tablespoons throughout the
day, but you can gradually work your way up to that amount starting with
one tablespoon a day.4 Adding just two tablespoons of chia
seeds to your daily diet will give you approximately seven grams of
fiber, four grams of protein, 205 milligrams of calcium, and a whopping
five grams of omega-3. Chia has both soluble and insoluble fiber, which
is a great benefit. That's why the seeds expand in liquids without
losing any of the fiber content. If you consume four tablespoons per day
of chia, you get 14 grams of fiber. By comparison, one packet of
oatmeal has only four grams of fiber.
Although
we eat a lot of salmon, no one in my family is very fond of taking fish
oil supplements as a source of healthy fats. As chia is a very stable
source of omega-3 fatty acids, we use it regularly to supplement our
diets. A mere 3½ tablespoons contains as much omega-3s as a 32-ounce
piece of salmon. Chia seeds can also be ground into flour as an
alternative for those with
gluten allergies, such as my oldest son.
Chia
is often served in drinks or smoothies, but if you don't want to use it
in a drink it's easy to sprinkle on your oatmeal, directly on your
meals, or stir it into a Greek yogurt. Chia has a neutral flavor, so it
goes with just about anything. And, as a bonus, chia seeds can be stored
for long periods of time in your refrigerator or pantry without going
rancid, which makes it easier to save money by purchasing them in bulk.
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(1)
Guevara-Cruz, M., Tovar, A. R., Aguilar-Salinas, C., Medina-Vera, I.,
Gil-Zenteno, L., Hernández-Viveros, I., Torres, N. (2012). A dietary
pattern including nopal, chia seed, soy protein, and oat reduces serum
triglycerides and glucose intolerance in patients with metabolic
Syndrome1-4. The Journal of Nutrition, 142(1), 64-9. Retrieved from
http://search.proquest.com/docview/915212280?accountid=134574
(2)
Travis, G. I., Jason, C. C., & Phillip, A. B. (2011). Omega 3 chia
seed loading as a means of carbohydrate loading. Journal of Strength and
Conditioning Research, 25(1), 61-65. Retrieved from
http://search.proquest.com/docview/848543163?accountid=134574
(3)
Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty
acids as treatments for mental illness: which disorder and which fatty
acid? Lipids in Health & Disease, 621-39. doi:10.1186/1476-511X-6-21
(4) Coates, W. (2012). Chia: The complete guide to the ultimate superfood. Sterling Publishing: New York, NY.
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