Yahoo Lifestyle A New Study Reveals Eating These Seeds Could Do Wonders for Your Health
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Too many foods these days sport "health halos," meaning that they are touted all over social media as super healthy, even if they don’t deliver (we're looking at you, coconut oil and apple cider vinegar!). Not so with Chia seeds. Chia seeds are the real deal, and munching these subtle, nutty seeds can do your body a healthy favor in any number of ways.
What are the benefits of chia seeds?
“They’re packed with fiber, omega-3s, and protein, to help support heart health, digestion, and satiety,” says Marisa Moore, MBA. RDN. LD, a cookbook author and culinary dietitian in Atlanta, Georgia.
Chia seeds are tiny but mighty. “For their size, chia seeds are very nutrient dense,” says Laura Iu, RD, a certified intuitive eating counselor, and owner of Laura iu Nutrition in New York City. In addition to omega-3s, protein, fiber, Iu notes that chia seeds are rich in minerals like calcium, phosphorus, magnesium and potassium.
All these nutrients have positive effects on your body, recent research shows. A new study from Iraq and Iran found that chia seed consumption can lower blood pressure and cholesterol, could potentially help lower body weight and may help prevent diabetes and cardiovascular disease. Chinese researchers are looking into why that is, and recently reported that chia seeds contain bioactive macromolecular substances like oil, protein and gum. These components can help reduce inflammation, plus regulate glucose and fatty acids in the body. Previous research has also noted that the antioxidants and polyphenols in chia seeds are the same components that can be helpful against breast, colorectal, liver and pancreatic cancers. Chia seeds can even help relieve constipation by adding bulk to your stool.
Ready to bring some chia love into your diet? Here’s how to use chia seeds to your best nutritional advantage.
Can you eat chia seeds every day?
You can indeed eat them every day. “A serving size of chia seeds is 1 tablespoon,” says Anita Mirchandani MS RD CDN, a dietitian and personal trainer in New York City, who recommends one serving a day. “A little goes a long way!”
If you overdo chia seeds, they could make you pretty uncomfortable – think: major gas and bloating. “Be cautious with chia seeds if you have digestive issues like irritable bowel disease, or if you're sensitive to high fiber,” says Iu. “The right amount to consume will vary by individual.”
Also, Mayo Clinic specifically reports that a serving of chia seeds (which they count as 2.5 tbs) contains 10 grams of fiber. When sprinkling chia seeds on yogurt or into a chicken salad, it’s not hard to use that much. But even if you don’t have digestive sensitivity, eating more than that could give you diarrhea. Your smartest move, says Iu, is to take things slowly, see how you feel after trying a single tablespoon of chia seeds, and if you feel good, gradually increase the amount.
What are some great ways to use chia seeds?
Although chia seeds can be eaten raw, eating them with soft or liquid consistency foods can help your body get used to them more easily (and it is possible to choke if you scarf too many dry chia seeds at once.) Chia seeds contain soluble fiber and so absorb liquid and expand. “Chia seeds can be added to oatmeal or smoothies,” says Mirchandani. “I’ve heard people add it to rice dishes because of the consistency, too. My go-to is to soak chia seeds overnight in milk or water, making them into a pudding to have the next morning.”
Then it’s time to experiment more. “You can sprinkle chia seeds onto yogurt, or enjoy them as a crunchy addition to salad,” says Moore. “You can also stir chia seeds into cooked berries to make a simple berry jam. They’re versatile in the kitchen – chia seeds are non-perishable, putting nutrition conveniently at your fingertips.” Iu keeps her chia seeds in a cute glass jar in her kitchen: “I keep it visible near my breakfast items, which makes it easy for me to sprinkle chia seeds over toast or in congee or juices.”
What not to do: Don’t add loads of butter or sugar to your chia dish – that pretty much negates the overall health-factor.
Who should not eat chia seeds?
Some people are allergic to chia seeds. A study from Montefiore Medical Center/Albert Einstein College of Medicine found that this allergy is rare, and most often affects Hispanic women and those who have a sensitivity to sesame. Chia seed allergy can cause anaphylaxis, so if you have any reason to think you might be allergic to them, have your health care provider do a prick test of your skin before you try them.
Other folks who should give them a miss are those who have trouble swallowing, says Moore, and eating too many at once for anyone could be a choking hazard. Be especially careful about giving chia seeds to your kids for this reason.
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