The Health Benefits of Chia Seeds
Good things really do come in small packages! These tiny, flat black and white seeds pack quite a nutritional punch. They contain fiber, protein, minerals, and omega-3 fatty acids. And they also contribute to improved digestion and bowel regularity. Said another way, chia seeds are one of the foods that can help you poop. What more could someone living with multiple sclerosis ask for in a seed?
Excellent Source of Fiber
Chia seeds are a great source of dietary fiber, with just one ounce (2 tbs) containing a whopping 10 grams. This amount of fiber helps support digestive health and regularity. The fiber in chia seeds absorbs water as it moves through your digestive tract, sweeping away waste and promoting bowel regularity. If you struggle with constipation, including chia seeds in your eating pattern can help get things moving. Remember to include adequate fluids if you are just beginning to add fiber to your meals.
Rich in Protein
Along with fiber, chia seeds are an excellent source of complete plant-based protein (chia seeds contain all nine essential amino acids). That same one-ounce serving provides about 5 grams of protein. Protein is crucial for building and repairing tissues, supporting muscle growth, maintaining a healthy immune system, and boosting satiety.
Abundant in Essential Minerals
Chia seeds are a rich source of minerals such as calcium, magnesium, phosphorus, and manganese. These minerals are vital for maintaining healthy bones, supporting nerve function, and regulating blood pressure. Incorporating chia seeds into your eating pattern can help meet your daily mineral requirements and support overall health and well-being.
Omega-3 Fatty Acids
Chia seeds are one of the best plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3 fatty acids are crucial for brain health, reducing inflammation, and supporting heart health. Including chia seeds in your diet is an easy way to increase your intake of these beneficial fats, especially for individuals who don’t consume fatty fish, which is the primary source of omega-3s.
How to (easily) Incorporate Chia Seeds in Meals and Snacks
I hear you! You are convinced that chia seeds will be a regular part of your balanced, nutritious eating pattern, but would you like a few suggestions on how to do that? Here are five tips to get you started.
- Sprinkle them over your morning smoothie or yogurt for an added crunch and nutrition boost.
- Create a delicious chia pudding by soaking them in your choice of milk or plant-based alternative. Top it with your favorite fruits for a delicious and satisfying treat.
- Add them to your baked goods like muffins, bread, or energy bars for a nutritious twist.
- Add them to hot oatmeal or overnight oats for extra fiber and a boost of nutrients.
- Combine them with fruit and make a yummy chia jam.
I am a Registered Dietitian Nutritionist living in Greensboro, North Carolina. I help people overcome nutrition obstacles and help them meet their nutrition and wellness goals.
Hi, I’m Mona. I have been living with Relapsing Remitting Multiple Sclerosis (RRMS) for over ten years. As a registered dietitian nutritionist (RDN) I help others with MS to navigate the nutrition superhighway and make sustainable progress toward their unique wellness goals.