Best and worst ways to eat chia seeds

Chia seeds, the small edible seeds are a powerhouse of nutrients. Also called Salba chia or Mexican chia,

Chia seeds

were a staple in the ancient Aztec and Maya diets. Today, we use it in a variety of ways, sometimes as a topping to the smoothie, or to baked goods, to make pudding, in juices and beverages. Though they have exceptional health benefits, there is always a right and wrong way to consume them.
Nutritional benefits
1 ounce, which is 28 grams or 2 tablespoons of chia seeds, contains:

Calories: 138
Protein: 4.7 g
Fat: 8.7 g
Alpha-linolenic Acid (ALA): 5 g
Carbs: 11.9 g
Fiber: 9.8 g
Calcium: 14% of the Daily Value (DV)
Iron: 12% of the DV
Magnesium: 23% of the DV
Phosphorus: 20% of the DV
Zinc: 12% of the DV
Vitamin B1 (Thiamine): 15% of the DV
Vitamin B3 (Niacin): 16% of the DV
Health benefits of chia seeds
Grown in countries like Mexico, Guatemala, Peru, Argentina, Australia, and the United States, chia seeds are a great addition to healthy diets. They are rich in calcium, manganese, magnesium, selenium, copper, iron, and phosphorus. Chia seeds are also rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, that helps lower the omega-6 to omega-3 ratio, thereby reducing the risk of heart disease, cancer, and inflammation. The antioxidants in chia seeds fight the free radicals and decrease oxidative stress and cell damage. Eating these seeds will reduce your risk of heart disease and cancer. In a

study published by the National Center for Biotechnology Information (NCBI), chia seeds are proven to improve heart health. The alpha-linolenic acid (ALA) found in the chia seeds will lower LDL cholesterol.
Chia seeds are high in fiber and help to reduce insulin resistance and improve blood sugar levels. It is linked with reducing the risk of type 2 diabetes.
Chia seeds are also beneficial in the weight loss journey, as they make you feel full, and prevent overeating.
How to eat chia seeds?
Chia seeds are nutrient-dense. So, it is important to be mindful of consuming them on a regular basis. The appropriate amount of daily intake may depend on several factors, including age, sex, health status, and dietary needs. However, most health experts agree that for adults, consuming about one to two tablespoons (15 to 30 grams) of chia seeds per day is safe.
Chia pudding: Soak chia seeds in water or milk, and store in the refrigerator overnight. In the morning, you can add a little maple syrup and indulge.
Smoothies: You can either blend chia seeds into smoothies or add some of the soaked seeds as toppings. They will add fiber to your smoothie and also give you a distinct texture.
Sprinkle on your oats or yogurt: You can add chia seeds to your oats or yogurt for the benefits without altering the taste or texture.
Make muffins or pancakes: You can incorporate chia seed in recipes for muffins, pancakes, or bread.
Beverages: Elevate your lemonade with chia seeds. Your fruit juices too will get a new twist if you add chia. You can also serve chia-infused water.
Worst way to consume chia seeds
Overconsumption: As chia seeds are nutrient-dense, eating them in excessive amounts can lead to digestive issues. Remember moderation is key.

Consuming them dry: Never consume dry chia seeds. They can absorb up to 10 times their weight in liquid. So when you consume them without soaking, it could lead to discomfort in your stomach and cause digestive issues such as bloating or gas. Always pair chia seeds with plenty of fluids.
Mixing them with too much sugar: Though chia seeds are nutritious, adding them to sugary foods can strip off those benefits.
Adding in hot beverages: Incorporating dry chia seeds into hot liquids will result in clumping, and will have unpleasant effects on your stomach.
Dehydration: Always remember to add plenty of fluids when you have chia seeds.
(Pic courtesy: iStock)