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10-Nutrient-Packed-Recipes-of-2022 |
A smart mix of fruit and chia seeds for nutrition and flavor . Mart's Sans / Stocksy
Chia seeds are a small but powerful food. They pack an impressive amount into single servings , making smart additions to any healthy lifestyle .
According to the United States Department of Agriculture ( USDA ) , one ounce ( 28 grams , or 2 tablespoons ) of chia seeds contains :
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Calories 138
Carbs 12 g ( g )
7 grams of fat
7 grams of protein
8 grams of fiber
179 milligrams ( mg ) of calcium , making it a good source
2 mg of iron , making it a good source
6 micrograms ( mcg ) of selenium , making it an excellent source
" I often recommend chia seeds to my patients because they're a real source of fiber , as well as plant - based omega -3 fatty acids ," says Jess Creeping , RDN , a health coach in Northern New Jersey .
Omega -3 fats are polyunsaturated fatty acids that are a type of cholesterol and support mental health , according to the Academy of Nutrition and Dietetics .
They can also help reduce inflammation by increasing levels of omega -3 fatty acids and thereby balancing their ratio with omega -6 fatty acids . "The standard American diet is usually very high in omega -6 fatty acids , and when we have too much of it " It can determine inflammation and all the conditions for which inflammation is a contributing factor , " Kroding says . " Anything we can do to create a more favorable balance of omega - 3 to omega -6 fatty acids can benefit our health . " Chia seeds An easy way to tip the scales .
Related : What to Eat and Avoid on a Plant -Based Diet
Plus , adding chia seeds to a recipe instantly boosts the zing factor of your meal or snack . " Chia absorbs ten times its volume in water, its soluble fiber forms a gel and fills the body with nutrients ," says Christine Palumbo , an Illinois -based registered dietitian and nutrition consultant . creates sensation , ” says Christine Palumbo .
The main part ? Including chia seeds in your diet is a must. They lend themselves to smoothies , curds and puddings . Their burnability makes them a great alternative to eggs when you need a vegan binding agent . _ _
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