Sometimes, it’s the smallest ones that bring the most significant help to our health, don’t you agree?
Well, one of the best superfoods in the market today is Chia. It may only be as tiny as sesame seeds, but size absolutely doesn’t matter for this superfood!
Better digestion leads the list of midlife health benefits that Chia can offer! Learn more about the promising results you can get from this superfood and find out the different ways to welcome it to your lifestyle!
QUICK FACTS ABOUT CHIA
- Chia is a flowering plant that belongs to the mint family.
- It is also called “Chia sage” or “California Chia”.
- The most valuable part of Chia is the seed.
- Chia seeds are packed with nutritional values, including vitamins, minerals, antioxidants, amino acids and essential fatty acids.
- It is considered a superfood because ANYBODY CAN SAFELY TAKE IT — from babies as young as 6 months to the oldest adults!
HOW CHIA WORKS FOR BETTER DIGESTION
Chia seeds are high sources of fiber that help in having better digestion! These seeds contain lots of fiber, which promotes a feeling of fullness. This can prevent overeating, which contributes to weight gain! Fiber is also essential for regulating bowel movements.
The magic of Chia seeds comes from the gel-like substance they get when mixed with liquids. Try to picture out this chia gel cleansing you as it passes through your gut — eliminating the toxins that built up in your intestines… Wonderful, right?! Other than that, Chia seeds work as prebiotic too, which aids the growth of good bacteria in the gut!
OTHER BENEFITS OF CHIA IN MENOPAUSE
Its high protein content makes it an excellent superfood to help women avoid weight gain during menopause! Another benefit you can get is the skin health improvement. Additionally, this superfood is packed with minerals such as phosphorus, magnesium and calcium!
“What else do Chia Seeds have in store, especially for a midlife woman like me?”
Build stronger bones and teeth: A single serving of Chia seeds can provide you 18% of your recommended daily calcium intake. That’s more calcium than a glass of milk!
Help regulate blood sugar: Chia seeds can be a very effective natural treatment for type-2 diabetes due to their ability to slow down digestion. The gelatinous coat prevents your blood sugar from spiking, leading to a balanced blood glucose level!
Gluten-free: Chia seeds are gluten-free, yet they still provide the texture and benefits of grains. This is pretty amazing, especially if you are gluten intolerant!
High in selenium: Selenium is an antioxidant that holds great value for cell metabolism. This antioxidant is commonly hard to find in food sources, but Chia is an excellent source!
Rich in protein: Proteins help your body maintain tissue and create new cells, so it’s essential to add them to your diet. One serving of Chia seeds contains around 10% of your daily protein requirement. This is quite impressive since most foods rich in protein are usually meat-based products — which should only be consumed from grass-fed sources!
Promote heart health: By regularly consuming Chia seeds, you are less likely to develop atherosclerosis — a build-up of fats in your arteries. That’s due to these seeds’ ability to reverse oxidative stress!
Helps fight cancer: A study showed that alpha-lipoic acid (ALA), found in Chia seeds, plays a vital role in limiting cancer cells’ growth — both cervical and breast cancers!
Can combat diabetes: Chia seeds can help prevent metabolic disorders like dyslipidemia and insulin resistance, two factors associated with the onset of diabetes. This is because of the rich alpha-linolenic acid supply and dietary fiber found in Chia seeds!
Skin health: Chia seeds are one of the best sources of antioxidants. Since antioxidants are responsible for repairing your skin, Chia can help you prevent oxidative stress. For this reason, adding Chia seeds to your diet can prevent premature aging!
Listen to Dr. Josh Axe as he discusses more on the various health benefits of Chia!
AWESOME WAYS TO BRING CHIA SEEDS INTO YOUR DIET
1. One of the most popular ways to eat Chia seeds is by making a Chia Seed Pudding! Mix a quarter cup of Chia in one cup of water. Wait for the seeds to gel up — 15 minutes tops! Once the mixture is no longer watery, the “pudding” is ready to eat! Chia pudding can stay well in the fridge for several days. Since Chia doesn’t have much flavor on its own, I mix mine with cinnamon and cardamom! You can also add berries, nuts and any healthy toppings you’d like.
Here’s Dr. Berg to show you how to make a Keto Vanilla Chia Pudding!
2. Dry Chia seeds can also be your new addition to your yogurt, oatmeal, salads, smoothies or juices! To create your own Chia super drink, this video from Mama Natural can give you a hand! [How to Make Your Own Chia Seed Drink] [3:21]
A friendly tip: It is important to stay well-hydrated when consuming Chia. They can absorb large amounts of liquid despite their tiny size! No strict requirements — your daily eight 8-oz. glasses will suffice! ?
CHIA: NUTRITION FACTS THAT YOU’LL LOVE TO KNOW
Chia seeds are relatively richer in nutrients than other foods — that’s how Chia got its superfood crown! These small seeds contain fiber, protein and omega-3 fatty acids. These nutrients promote slow digestion and stable energy!
Chia also contains minerals like calcium and magnesium PLUS all nine essential amino acids! They are the muscle-building blocks that our body needs but don’t produce naturally. So, we must get them through our food!
Chia seeds are also naturally gluten-free and vegan.
A serving of Chia seeds, which is about 2 tablespoons, has the following nutritional value:
- 139 calories
- 12 grams of carbohydrates
- 11 grams of fiber
- 9 grams of fat
- 4 grams of protein
- vitamins and trace minerals
Watch as Dr. Berg explains further how Chia does its magic to our health! [Chia Seeds – Amazing Source of Essential Fatty Acids: Dr. Berg]
A SHORT GUIDE FOR BUYING CHIA
Fine-quality Chia seeds should not be uniformly brown. The Chia Co. Founder, John Foss, explains that brown Chia seeds are immature seeds that haven’t had a chance to mature properly. This can result in lesser nutritional value and make the seeds taste bitter. Instead, look for seeds that are either speckled black or white!
You can find Chia at any health or organic food stores and well-stocked grocery stores. They’re also widely available online! Keenly check the packaging if you want to buy seeds that are certified organic and non-GMO!
SPRINKLE UP YOUR MIDLIFE JOURNEY WITH CHIA!
You have seen that Chia seeds got a lot of benefits for midlife women! I’m pretty sure that there are still a lot more to find out. But for now, you can start embracing these magical seeds into your diet — both as an antioxidant and aid for better digestion! Once you give it a try, you’ll indeed be surprised to see how everything else follows for your health! ?
HOW TO STORE CHIA
Store Chia seeds in a cool and dry place — they can be kept for several years!
FACT BOX
SIDE EFFECTS OF CHIA
According to the American Dietetic Association, Chia can provide 25% more fiber, causing bloating and gastric problems in some people. People who are allergic to Chia seeds and other seed forms may experience an allergic reaction. Also, the omega-3 found in Chia seeds may cause blood thinning. In this case, people taking blood-thinning medications may not be advised to take Chia supplements or related products in large doses for a prolonged period.
References:
food.allwomenstalk.com/amazing-facts-about-chia-seeds-that-will-surely-impress-you/
www.alliedacademies.org/proceedings/potential-benefits-of-chia-seeds-in-prevention-of-cardiovascular-diseases-2862.html
www.researchgate.net/publication/235758118_Alpha-linolenic_acid_regulates_the_growth_of_breast_and_cervical_cancer_cell_lines_through_regulation_of_NO_release_and_induction_of_lipid_peroxidation
www.dummies.com/food-drink/cooking/ingredients-for-cooking/10-facts-you-didnt-know-about-chia/
www.bonappetit.com/test-kitchen/ingredients/article/chia-seeds
www.webmd.com/diet/features/truth-about-chia#1
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.