Wellness Weekly

By Sandy Considine

You have probably heard the word chia. It reminds most of us of some kind of furry clay figurine. Put chia pets aside, chia seeds are a healthy dietary addition.

They became known as an excellent natural supplement and a great source of omega-3 fatty acids. In numbers, about two tablespoons of chia contain about 10 grams of fiber, proteins, and minerals including iron, calcium, magnesium, and zinc.

It was realized that these seeds can help prevent a lot of health risks and improve cardiovascular functions in general. On top of that, the benefits of chia seeds are endless – from lowering cholesterol and blood pressure to stabilizing the triglycerides.

According to many experts, chia seeds are among the healthiest foods of the planet. Basically, one ounce of chia (28 grams) contains 11 grams of fiber, 4 grams of protein, 9 grams of fat (with 5g being omega-3s), as well as significant amounts of calcium, manganese, magnesium, and phosphorus.

The list of nutrients doesn’t end here. Chia seeds also contain decent amounts of potassium, vitamin B1 and B2, zinc, as well as niacin (vitamin B3). Regarding calories, chia seeds only contain 101 calories per ounce which makes them the world’s best source of several important nutrients compared to the calorie intake.

There are a lot of foods that are high in protein – and chia seeds are one of them. With about 14% protein, chia seeds can compete with most of the plants and natural protein sources. However, what makes them even more powerful is the balance of essential amino acids which stabilizes the protein levels in the body.

As you may know, protein is important in every diet. As such, the chia seeds weight loss benefits are endless and go as far as one of the most weight loss-friendly nutrients in the world. While the protein found in them can reduce your appetite, it will also give your body great nutritional value.

When you see the nutritional value of chia seeds, you will notice that one ounce has 12 grams of carbs. As frightening as this seems when it comes to weight loss, with chia seeds you should know that 11 of those (12) grams are fiber which is not actually digested by your body.

Instead, fiber can be beneficial to your body as it doesn’t raise blood sugar or require insulin to be disposed of – which means that it doesn’t make you fatter. This fact makes chia seeds low-carb friendly food and gives them the ability to absorb up to 10-12 times of their weight in water because of the fiber.

If you have read about foods rich in fiber before, you probably know that they are able to kill all the bacteria in the intestine and become gel-like while expanding in your stomach. As such, they can kill your food cravings. Chia seeds are rich in bone-bolstering nutrients; from calcium to phosphorus, magnesium, and protein – chia seeds are high in nutrients that are important for bone health.

The calcium content is the one stealing the show here, with around 18% of the RDA in chia seeds per a single ounce. Gram for gram, this is a lot higher than most of the dairy products, and chia seeds are considered as an excellent source of calcium for people who don’t eat dairy.

Aside from calcium, chia seeds are high in magnesium, phosphorus, and protein, which are all nutrients essential for bone health.

What’s Best –
Raw or Soaking Chia Seeds?
A lot of people are wondering if they should be soaking their chia seeds before eating. While some do the soaking, others eat them straight in their raw form. However, the best scenario is obvious once you realize that raw chia seeds make it harder for your body to get all their nutritional value.

So, soaking chia seeds is much easier to digest and allow your body to access the dense nutrients inside the seeds. Since this is the best way to get the most nutrition out of chia seeds

How To Soak Chia Seeds?
The best way to soak your chia seeds is to mix them with water or milk – in a 1:10 ratio which is basically about 1.5 tablespoons chia seeds in one cup of water. Even though this number doesn’t have to be exact – it will make them ideal – not too dense and not too watery.

As soon as you soak them in water or milk, you should mix them for 3-4 minutes and then let them sit for about 30 minutes to 2-3 hours. That is because chia seeds can hold up to 12 times their weight in water, which means that they are perfect for preventing dehydration. However, you should still drink plenty of water throughout the day and keep your body hydrated.

This is how I consume my chia seeds, yep in chia pudding. Great for breakfast or a snack. Give it a try.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com