We've all seen the "Chia Pets" advertised for years. Turns out these seeds are far more beneficial if we eat them! The Aztecs have been eating Chia for years. This "Super Food" is a member of the mint plant family and was originally found in Mexico and Guatemala. These little seeds are usually white, dark brown or black in colour. They can be eaten whole or milled. Chia seeds are found in health food and local markets. They have an incredible amount of nutrients for such a small seed. They contain calcium, manganese, phosphorous, omega-3 fats and fiber. They also help increase energy, stabilize blood sugar, lower cholesterol and aid in digestion!
Both Dr. Oz and Dr. Weil have both commented on the benefits of Chia seeds. Dr. Oz has been quoted saying, "They just may be one of the healthiest things around." Dr. Andrew Weil in Time Magazine Nutrition said, "A healthful and interesting addition to my diet. My prediction? You will begin to see chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods."*
*https://nuts.com/cookingbaking/chia-seeds/premium.html
It's easy to add Chia seeds to your diet. Like Quinoa which I have blogged about in the past, Chia seeds really have no overwhelming flavour so they won't take away from the foods you add them too. You can sprinkle them into just about anything from oatmeal, salads, smoothies or any other food. The can even be mixed in with recipes including breads, pasta sauces and Mexican dishes etc. To enhance the nutrient profile and increase the ability to fill you faster to minimize caloric intake and increase fat loss. I personally have had them added to a smoothie with spinach, kale, berries, coconut water, and banana. it was not only delicious but filling as well!
HEALTH BENEFITS
Source Of Fiber
Fiber is important for digestive health. One ounce of Chia seeds will provide 11 grams of fiber - about a third of the recommended daily intake of fiber for an adult. Fiber is good for helping us to feel full longer which helps with weight loss.
Source Of Omega-3s
Chia seeds have nearly 5 grams of Omega-3 fatty acids in one ounce. Omega-3s are found in plant sources. These fats help protect against inflammation such as arthritis and heart disease. Omega-3s assist in maintaining brain health among other functions. Chia seeds contain more Omega-3s than salmon!
Source of Calcium
Calcium as many of you may be aware is responsible for bone health and teeth health. With 18% recommended daily intake of calcium these seeds can help prevent health concerns such as osteoporosis.
Source of Manganese
This little known micronutrient is also important for healthy bones and assists the body in possessing other important nutrients such as biotin and thiamin. Each serving contains 28 grams or 30% daily recommended intake.
Source of Phosphorus
Phosphorous is used to synthesize protein for cellular and tissue repair and growth. It is also used to help maintain healthy bones and teeth. One serving of Chia seeds gives about 27% the daily recommended intake.
Source of Tryptophan
This amino acid which is famous for the turkey nap at Thanksgiving, helps to regulate appetite, sleep and improve mood.
Source of Protein
Many vegetarians use this and quinoa as sources of protein. Unlike animal sources of protein, chia seeds have no cholesterol. Giving nearly 10% the daily recommended intake, Chia seeds have 4.4 grams of protein per each 28 gram serving.
NUTRITION FACTS*
Serving Size 28g (~1 oz.)
(Approx. 16.2 Servings/Pound)
Calories 137
Fat Cal. 72
Amount/serving %DV*
Total Fat 9g 13%
Total Carb. 12g 4%
Saturated Fat 1g 4%
Dietary Fiber 11g 42%
Cholesterol 0mg 0%
Sugars 0g 0%
Sodium 5mg 0%
Protein 4g
Vitamin A 0% • Vitamin C 0% • Calcium 18% • Iron 14% *
Percent Daily Values (DV) are based on a 2,000 calorie diet.
*https://nuts.com/cookingbaking/chia-seeds/premium.html
The Chia seed has been around for centuries but has really not made a big impact in America until recently. Because the seeds can absorb up to 10 times their weight in water, they fill you up and help minimize over eating and consuming extra calories. They help prevent diabetes by stabilizing blood sugar and fight insulin resistance. According to a study out of the Cleveland Clinic, Chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol.*
*http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html