Health Tips for Seniors: The Benefits of Chia Seeds

Hooray – the nights are getting lighter and summer is fast approaching! It’s time to start being more active outdoors, so in our new health tips for seniors post we are going to explore the benefits of chia Seeds and how they can keep you strong and active in your day-to-day doings.

What are chia seeds? Chia seeds are among the healthiest foods to eat and contain some of the most important nutrients and benefits your body and brain need. Chia seeds are basically tiny black seeds from the plant Salvia Hispanica, which is a plant related to the mint and grows natively in South America. They are prized for their nutritional benefits and ability to provide sustainable energy. They have now become the most popular health food for health conscious people all over the world; below are the reasons why. 

The Benefits of Eating Chia Seeds

  • Chia seeds deliver an exceptional amount of nutrients with very few calories
  • They are loaded with antioxidants
  • Almost all the carbohydrate in them are fibre
  • They are high in quality protein, which has been proven to prevent 40% less muscle mass loss in older adults to help you stay strong and active
  • They contain a high fibre and protein content which will help you lose weight
  • The seeds are high in Omega-3
  • They are high in nutrients that are important for bone health
  • They can help with improvements to type 2 diabetes
  • Chia seeds help you exercise and stay active in retirement by giving you the energy to improve performance and durability.

Although the seeds are tiny, don’t be fooled by their size as each little seed is packed with a punch of nutritional value. It’s recommended to take 1 ounce (28 grams) for each serving of chia seeds. You will be pleasantly surprised by the daily nutritional value (listed below) one serving can give you.

1 ounce = 11 grams of fibre, 4 grams of protein, 5 grams of omega-3, 18% calcium, 30% magnesium, 27% phosphorus and a good healthy amount of zinc and vitamin B.

Health Tips for Seniors: How to incorporate Chia Seeds into your Diet Plan

Chia seeds are easy to include in your diet. The seeds themselves taste of nothing so they are great to add to pretty much anything. Some of the popular ways to eat them are with juice, in porridge, with soups, sprinkled over fruit or added to baked food. Below is a list of our top recommended ways to eat chia seeds.

  • Mixed in yogurt – this is one of the most common and easiest ways to eat the seeds
  • Mixed in oatmeal – this is a great way to eat chia seeds every morning. We recommend adding 1 or 2 Tbsp to the oatmeal.
  • Sprinkled over salads – if you want to keep the seeds crunchy sprinkling them over foods like salads is a great, healthy way to eat them.
  • Added to sauce dishes – this could be a pasta or a rice dish.
  • Mixed in with smoothies – if you don’t like the texture of chia seeds this is a great way to enjoy them.
  • Made into a pudding – mix them with coconut milk or almond milk into a small jar and leave to set for 2 hours and then top with fruit.
  • Chia bread – if you make your own bread why not add some chia seeds, you could even make banana bread and Chia seeds.
  • With water – one great and quick way to have chia seeds is just mixed with water. Although this is a less exciting way to eat them, it’s an easy alternative.

So now you know the benefits of this super food, experiment with ways to add a bit of chia to your diet and enjoy the extra nutritional boost in your retirement. 


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