The Need To Know About Chia Seeds & Their Benefits For Plant Based Eaters

Chia seeds are thought to go as far back as being a staple in the ancient Aztec diet, yet it’s largely been in the last 5 years or so that these seeds have gained mass popularity for their range of health benefits. Known as an affordable and accessible superfood to incorporate into your diet, more people are stocking up and eating them in their diet, especially plant based eaters. If you’re interested in chia benefits and want to know more about how you can put them into your diet, then you’re in the right place! A quick sprinkle here and there can make a difference to your health, so get ready to learn about the benefits and how you can eat more of them.

The Benefits Of Chia Seeds For Plant Based Eaters!

For Your Overall Health

Chia seeds are known to be rich in fibre, antioxidants, vitamins, minerals and also contain healthy omega-3 fatty acids, making them a great option for people eating a plant based diet who don’t get their omega-3 through fish products. All of the benefits listed above directly correlate to a healthy functioning body, from our heart health to digestion and everything in between. Of course, eating an unhealthy diet with a few chia seeds thrown in won’t result in you being healthy, but they can be very beneficial when eaten as part of a balanced diet.

For Your Oral Health

Another chia benefit is that they’re also great for your oral health. They’re high in vitamin A, calcium and phosphorus, which help to strengthen our enamel and protect against decay. Some vegan diets are lacking in calcium, which is largely found in dairy products, so this boost of calcium daily also helps to maintain a well balanced diet. The vitamin content also helps to keep our gums healthy, so it’s a win-win. Dentists in Leamington Spa, London and LA will be recommending chia seeds when it comes to discussions of foods that are good for your teeth, so if you’re big into your oral health, eating chia benefits them a good way to support it!

For Your Cognitive Function

As well as being good for our overall health and oral health, they’re thought to be great for our brains, too! The high concentration of omega-3 fatty acids helps to encourage the production of serotonin and dopamine, which are both vital to our mood and mental health. Again, as omega-3 fatty acids are found largely in fish based products, this is a great alternative to help boost cognitive function for plant based eaters. We all know that our brain function and digestive system are also closely linked, so as chia seeds help our digestion, it in terms helps our cognitive function.

How To Incorporate More Chia Seeds Into Your Diet

So, now we know why they’re good for us, it’s time to learn how to incorporate more chia seeds into your diet! If you can eat 1-2 tablespoons of chia seeds a day, that’s optimal to get the maximum benefits (you don’t need more than this). How do you fit 2 tablespoons of chia seeds into your diet, you ask? Here you go…

Chia Pudding

If you want to get your full portion of chia seeds in one go, then chia pudding is a great way to go. To make the chia pudding itself, simply combine 2 tbsp of chia seeds with 125ml of the milk of your choice (we love oat milk). Stir really well and place in the fridge for at least 20 minutes, or after this, they’ll be good for around 3 days afterwards if you want to prepare in advance. This is a great healthy breakfast idea to kickstart your day.

Now for the fun bit, toppings! Things like peanut butter, chopped nuts, maple syrup, fruit or compotes make lovely toppings for your chia pudding. If you’re eating it a few days in a row, why not mix it up and try a few different toppings to keep it interesting. Our personal favourite is “peanut butter and jelly”, so you add a good scoop of 100% nut butter and then a scoop of homemade, low sugar compote. This is so delicious, makes a great breakfast and it’s so good for you!

Sprinkle On Porridge

A great benefit of chia seeds is that you can eat them as they are! So, they’re great for sprinkling on the top of your porridge, or you could even sprinkle them over soups, salads or sandwiches if you want to! Because they don’t have a potent taste, they’re so diverse and can easily be added to so many meals. Keep a pot on your kitchen side and challenge yourself to add them to as many different dishes as possible; you’ll be surprised at how easy it is.

Smoothies

If you’re not a big fan of seeds, a great way to disguise them is to add them to a smoothie. They get blitzed up with everything else so don’t affect the taste or texture (as long as you drink it relatively soon after making it) of the smoothie. You can easily get your 1-2 tbsp in quickly and easily by adding it to your smoothies.

Use As An Egg Replacement

For those of you who are big into vegan baking, you can use chia seeds as an egg replacement! To create an alternative in a recipe for one egg, simply combine 1 tbsp of chia seeds with 2.5tbsp of water and then you’ve got yourself an egg! Leave it to sit for at least 5 minutes or until it begins to create a gel-like consistency. Use this in your cookies, cakes, pancakes and more, to give that extra healthy kick!

Final Thoughts

Often superfoods can be quite overwhelming to prepare, however with chia seeds, it couldn’t be easier. They’re great for all elements of our health and they don’t have a potent taste, so can be added to so many different meals. Get yourself some chia seeds and start eating them in your diet, your mind and body will thank you for it!