Chia seeds are rich in plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA. ALA is the plant-based equivalent to marine-derived omega-3 fatty acids EPA and DHA you get from eating fish or taking fish oil supplements.
Chia seeds are high in fiber; in addition to supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and a positive mood.
Chia seeds help stabilize post-meal blood sugar levels and improve insulin sensitivity. In a study that compared chia to flax seeds, both resulted in lower blood sugar levels. Still, chia had a more exceptional ability to convert glucose into a slow-release carbohydrate and positively impact satiety. That led to reduced appetite and desire to eat.
So, in summary, Chia seeds are a good source of plant-based omega-3 fatty acids, a good source of fiber, contain some B vitamins and zinc, and help stabilize blood sugar levels and improve insulin sensitivity.
“Chia seeds have high contents of dietary fiber and proteins, rich in many exogenous amino acids. Moreover, chia seeds have high polyunsaturated fatty acids, mainly alfa-linolenic acid, belonging to omega-3 fatty acids. These seeds are also a good source of many minerals and vitamins and bioactive compounds of high antioxidant activity, particularly polyphenols and tocopherols results indicate many health-promoting properties of chia seeds. These seeds are ascribed a beneficial effect on the improvement of the blood lipid profile.” https://www.ncbi.nlm.nih.gov/
This pudding recipe has a delicious mix of ingredients that also have anti-inflammatory benefits.
Almond Blueberry Chia Seed Pudding
2 cups almond milk
16 oz blueberries (fresh or frozen, thawed)
½ cup chia seeds
1 tsp vanilla extract
stevia to taste
Purée almond milk and berries in blender until smooth; pour into a bowl. Stir in chia seeds, vanilla extract, and stevia into the purée. Cover bowl with plastic wrap and refrigerate until set, about 4 hours.