Remember those plant pets popular in the 90s? Turns out that the plant is much more useful
than for just watching spouts grow into the shape of an animal. Chia seeds have
become somewhat of a health craze lately and for good reasons. This is one health fad that hopefully does not
fade.
The tiny seeds of the chia plant are LOADED with anti-inflammatory
nutrients. Below are just some of the reasons
you may want to think about incorporating chia seeds into your diet.
First look at the nutrition label info:
1 Tbsp of chia seeds:
~Fat: 1.8g (0.2 g saturated fat)
~Carbs: 2.6g
~Fiber: 2.2 g
(all carbs come from fiber which essentially makes gives this a net carb
count of zero)
~Protein: 1g
Very good source of: calcium, iron, phosphorus,
manganese, magnesium, copper, zinc
1.
Omega-3
fatty acids. Chia are full of these protective fats. In fact, they have
about 2x more omega-3s than walnuts (oz for oz). Walnuts are one of the main
plant sources of these essential nutrients. Omega-3s help protect the arteries, heart and
brain from damage due to chronic inflammation (i.e. the inflammation that is
generated by eating a typical American diet). There is also much evidence that
they decrease the severity of autoimmune diseases and depression. These fats
have been shown to decrease triglycerides and increase HDL (good) cholesterol.
Flax seeds, too, are a source of omega-3s, but these seeds must be ground up
prior to ingestion for the body to access and absorb the fats. Chia seed omega-3s are more bioavailable so
you can add them whole to any product and still absorb the beneficial
nutrients.
2.
Fiber.
Oz for oz, chia have about 3x more fiber
than oatmeal and about 33% more fiber than flax seeds. I’ve given my speal about fiber before, but
basically consuming more fiber is extremely beneficial in the prevention and
management of almost ANY chronic (and some acute gastrointestinal) medical
problems. EAT MORE FIBER!
3.
Calcium.
Again, oz for oz, these seeds have 5x more calcium than whole milk! If you’re
trying to cut back on dairy for any reason, here is a great way to get calcium.
One serving (considered 5 Tbsp) of chia gives you 20% of your daily calcium
needs. Plus, you can avoid the
cholesterol, hormones and acidic animal proteins that all tag along with the
calcium in milk.
As far as the uses of chia, the possibilities are almost
endless. When put in liquid and allowed to sit (~15-30min) the seeds expand
dramatically, which adds bulk to many foods without adding many calories. Try
putting chia in smoothies or soups. I
enjoy a bit in oatmeal (adding the chia and letting it sit makes for a GIANT
bowl of oatmeal). You can use it just
like you would flax seeds, putting it in baked products or using the seeds to
add texture variety to yogurt or salads.
One neat thing to try with chia (or flax) is using it in
place of an egg.
1 chia egg = 1 tbsp ground chia + 3 tbsp water
This combo mimics the binding characteristic that eggs are
typically used for in baking recipes.
You can find chia in bulk sections of some grocery stores or
in the health food section. The Dole company has just come out with 9.5oz containers
of ground and whole chia, which store well.
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