Chia Seeds
Though we probably all remember seeing the commercials for the chia pets growing up, chia seeds took their place in our kitchens much more recently. Due to their inclusion on most lists of superfoods, people are adding them to cereal, baked goods, smoothies, salds, soups and stews, and for good reason. Let's take a look at what chia seeds bring to the nutritional table:
Omega-3 fatty acids
Chia seeds contain "five times the omega-3 content of a 1/4-cup serving of walnuts." (source) Omega -3's are known to benefit the body by reducing the risk of heart disease, fighting inflammation, improving bone and joint health, and aiding with a host of other body system ailments.
Protein
Protein, protein, protein. As vegans who hear never-ending concern about our protein intake, chia seeds are a windfall. Chia seeds are a complete protein and contain nearly 5 grams of protein in just 2 tablespoons.
Fiber
A single tablespoon has just over 4 grams of fiber (source) which aids in digestion, as well as staving off hunger pangs.
Minerals
"Chia seeds are an excellent source of many essential minerals. They are high in manganese, phosphorus, copper, selenium, iron, magnesium and calcium." (source)
Calcium - 1 ounce of chia seeds = 233mg (compared to 6 ounces of milk - 224mg)
Iron - 1 ounce of chia seeds = 2.19mg, nearly 1/3 of the daily requirement
Phosphorus - 1 ounce of chia seeds = 244mg (compared with 140mg for 1 ounce of salmon)
Egg Substitute
It's starting to look like the benefits of chia seeds are never ending. You can even use them to replace your eggs in baking. Super easy: 1 tablespoon of chia seeds combined with 3 tablespoons of water and 5 minutes of letting it set. That's it.
Though we probably all remember seeing the commercials for the chia pets growing up, chia seeds took their place in our kitchens much more recently. Due to their inclusion on most lists of superfoods, people are adding them to cereal, baked goods, smoothies, salds, soups and stews, and for good reason. Let's take a look at what chia seeds bring to the nutritional table:
Omega-3 fatty acids
Chia seeds contain "five times the omega-3 content of a 1/4-cup serving of walnuts." (source) Omega -3's are known to benefit the body by reducing the risk of heart disease, fighting inflammation, improving bone and joint health, and aiding with a host of other body system ailments.
Protein, protein, protein. As vegans who hear never-ending concern about our protein intake, chia seeds are a windfall. Chia seeds are a complete protein and contain nearly 5 grams of protein in just 2 tablespoons.
Fiber
A single tablespoon has just over 4 grams of fiber (source) which aids in digestion, as well as staving off hunger pangs.
Minerals
"Chia seeds are an excellent source of many essential minerals. They are high in manganese, phosphorus, copper, selenium, iron, magnesium and calcium." (source)
Calcium - 1 ounce of chia seeds = 233mg (compared to 6 ounces of milk - 224mg)
Iron - 1 ounce of chia seeds = 2.19mg, nearly 1/3 of the daily requirement
Phosphorus - 1 ounce of chia seeds = 244mg (compared with 140mg for 1 ounce of salmon)
Egg Substitute
It's starting to look like the benefits of chia seeds are never ending. You can even use them to replace your eggs in baking. Super easy: 1 tablespoon of chia seeds combined with 3 tablespoons of water and 5 minutes of letting it set. That's it.
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