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The Health Benefits of Chia Seeds

The Health Benefits of Chia Seeds


Chia Seeds — A SuperFood Grain Worth Consuming


Rediscover the amazing Chia seed — a super nutritious food of the ancient Aztec and Mayan cultures. Experience long lasting energy, bowel regularity, and more! The tiny seed packs a big nutritional punch with protein, fiber, and more omega-3s than flaxseed.

I bet you've heard the saying — "What's old is new again." This can clearly be said when referring to the chia seed. I've been eating chia seeds since I was a teenager and I learned about them from my grandmother. The chia seed is the ancient grain with all the modern benefits and backed by science. Holistic nutritionists and conscious consumers are excited about the remarkably nutritious and very "in" chia seeds. Why? It's an amazing source of calcium for bones; soluble fiber, so important for colon and blood sugar health; beneficial fats for energy; plus a natural ratio of omega-3 alpha-linolenic acids (ALA) and omega-6 essential fatty acids.

You can incorporate this legendary grain into your daily diet in a variety of ways. I prefer the premium whole or powdered Black Chia seeds available through the Penn Herb Company. I add both of these to yogurts, salads, cereals, protein drinks, smoothies, baking recipes, or just eat them by the spoonful. You can also sprout chia seeds as you've probably seen on TV commercials if you live in the United States.

And if, for some reason, you don't like the taste or feel of the seeds, you can also get them in capsule form. Click HERE for more information. Read further to find out another bonus for anyone desiring to lose weight.

Chia seeds have a very mild, nutty, pumpkin seed-like taste. And here's a bonus if you want to lose weight. Chia seeds expand in the stomach and can give you a feeling of fullness, which helps you feel less hungry. Eating one tablespoon of chia seeds about 15-20 minutes before a meal with a large glass of water does wonders for preventing overeating. I also like the color of these black seeds on different foods and even sprinkle some of the seeds on a white plate surrounding other foods for some elegance, dazzling eye-appeal in your meal.

One tablespoon of chia seeds has about five grams of fiber, two grams of protein, five grams of carbohydrates, and five grams of healthy fat. For decades, I've consumed between one and three tablespoons of chia seeds almost daily. Three tablespoons equals about 1/4 cup. They are really delicious and so versatile and easy to incorporate into meals.

In about 20 minutes, chia seeds transform from small crunchy seeds to slippery textural treats when combined with juice. . . creating a "chia fresca." A classic drink hailing from Mexico, chia frescas are traditionally served with a citrus juice and sweetener. Chia's special quality plays an exciting role with various superfood juices that offer a wide range of flavor and nutrition.

You can add chia seeds to make a quasi-fresca out of virtually any juice. I particularly like chia seeds added to my smoothies, too, as you see in the "High Protein Chia Smoothie" photo above made with almond milk, almond butter, blueberries, a banana, vanilla beans, and chia seeds. You can add chia seeds to just about everything, including this raw food delicious brownie I made pictured here with a raw cashew creme topping. 

Common Use: Nutrient-rich seed; fiber source (soluble and insoluble); excellent source of essential omega-3 fatty acids (ALA); soothes digestive and gastrointestinal tract; promotes colon health and bowel regularity; supports energy and stamina.


Serves 2 - 3
Everyone loves this simple recipe. I make it at least three times weekly and have it often as my breakfast or a snack during the day. I usually use my homemade raw almond milk and maple syrup as the sweetener.
• 4 tbsp. whole Chia seeds
• 1 1/2 cup milk of your choice (almond, coconut, cashew, rice)
• 2 tbsp. liquid sweetener (honey, agave, maple syrup; I don't use sweetener)
• 1/4 tsp pure vanilla extract

Combine thoroughly in a glass jar and let sit in the refrigerator for at least 4 hours or overnight (best). When ready to eat, you can top with fruits, nuts, or granola. 

Hint: If you prefer a firmer consistency, add more Chia Seeds and less milk. 
I also like to put any berry in season in the pudding and when they are out of season, I'll use frozen berries (blueberries are my favorite) and usually thaw them first.
Children love this pudding and it's one of the healthiest snacks you can consume.

To order chia seeds in powder, capsule, or whole seed form, call the Penn Herb Company at 800-523-9971 (US & Canada) or 215-632-6100 (Intl.). They will be delivered to your door. I've ordered natural remedies and supplement products through this company for decades. Click HERE to order easily and quickly.

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