Chia seeds are tiny black seeds of the chia plant, Salvia hispanica. They are a fun way to add fiber, texture, and extra nutrition to your foods.
Chia seeds contain omega-3 fatty acids, which are important for heart and brain health. They also have antioxidants that may reduce your risk of chronic illnesses. The seeds contain lots of calcium, phosphorus, potassium, and magnesium. The mature seeds are white or black. Brown seeds are immature seeds and don’t have the same nutrient composition.
Chia seeds are versatile. They have little favor of their own, so they don’t compete with the other favors in a dish. They swell up and form a gel, yet they continue to have a slight crunch. Prepare chia seeds by first soaking a quarter cup of them in one cup of water for 20–30 minutes. Then try one of the following:
Adding chopped fruit to them
Sprinkling them on salads or stirring them into yogurt
Adding them to smoothies or juice
Making chia muffins (see recipe) or chia pudding
Explore other fun ways to eat chia seeds at Healthline, https://www.healthline.com.
According to the American Heart Association, eating fish twice a week will lower your risk of heart failure, heart attack, and stroke. The best fish for heart health are oily fish such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna. These fish are all high in omega-3 fatty acids.
So many people have heard about the benefits of omega-3s that fish oil is the most popular nutrition supplement in the United States. However, the latest research shows fish oil isn’t as beneficial as actually eating fish. Whole fish offers a wealth of nutrients besides omega-3 oil, such as protein and selenium. For reasons scientists do not yet fully understand, nutrients often provide the most benefit when they are combined with other nutrients—in the form of food!
Eating fish is both healthy and delicious! Here are a few tips for including fish in your meal plan:
Keep seafood on hand. Seafood doesn’t need to be fresh to give you health benefits. Canned and frozen seafood varieties are just as healthy.
Be creative. Try different ways to enjoy seafood like seafood salads, tacos, stir-fry, or with pasta.
Cook it safely. Make sure you follow safe food handling practices and cook seafood to an internal temperature of 145oF.
MyPlate.gov offers tips on how to get more heart-healthy seafood on your plate.