This series puts the spotlight on functional food: ingredients that are packed with nutrients and easy to incorporate into busy schedules. Today we take a look at a tiny seed that packs a big punch: Chia.
About Chia Seeds
Yup, you read that right. The beloved Chia Pet of the 80s is back, and better than ever. Chia seeds have been around for thousands of years and while still used to adorn Terra Cotta designs, there is a better use. Thirty years from their heyday, the nutritional benefits of Salvia hispanica, indiginous to Mexico and Central America, are readily available on your grocery store shelf.
Chia Seeds are chock full of the good stuff: fiber, protein, vitamins, minerals and more. In fact, just two tablespoons gives you 10 grams of fiber, 5 grams of protein and significant levels of magnesium, potassium and phosphorus.
Benefits
FIBER: An essential element of a healthy diet, which is lacking for a majority of Americans. It is recommended to consume at least 25 grams (women) to 38 grams (men) per day, however on average Americans only consume about half this amount. A diet high in fiber supports blood sugar and weight regulation as well as cholesterol levels and can decrease the risk of colon cancer. Commonly found in fruits and vegetables, oats, and beans, Chia seed provides a whopping 10 grams per 1 ounce serving.
ANTI-INFLAMMATORY: Many common conditions ranging from aches and pains to autoimmune disorders and diabetes have some level of inflammation at their root. Many components in chia seed contribute to their anti-inflammatory effects including polyphenols such as caffeic acid and quercetin which are also known for their anti-cancer and anti-oxidant properties.
FAT: Omega 3 fatty acids are the good fats (polyunsaturated) your body needs to create and support cells, provide energy to your body, decrease inflammation and keep your blood vessels healthy. The kicker is that your body does not make Omega 3 naturally – it must come from your diet. Common sources of Omega 3 include fish such as salmon, beans, nuts and chia seed.
OTHER BENEFITS: Chia seed contains a wide variety of essential minerals such as magnesium, calcium, copper and selenium that are essential to proper cell functioning. They are also a significant plant based protein source and provide all 9 essential amino acids, meaning the body is unable to produce these on its own. Adequate protein helps your body repair and build muscle and body tissues as well as hormones. It is also essential for blood sugar management and maintaining energy levels.
How do I use it?
Chia seeds are an incredibly versatile ingredient. They can be consumed straight from the bag, used to top salads or yogurt, ground up in smoothies or added to baked goods. Perhaps the most fun way to use them, however, is to take advantage of their ability to absorb 12 times their weight in liquid. This unique characteristic allows chia to be combined to form hydrating gels and puddings.
Recipes
PUDDING (4 servings): Combine 1/3 cup chia seed with 1 1/2 cups non-dairy milk and 1/2 teaspoon of vanilla. Shake well to prevent sticking and refrigerate to let it do its magic overnight! Top with fresh fruit, cocoa powder, nut butter or a touch of honey or maple syrup. Will store well in the fridge for 3 days (if it lasts that long).
CHIA GEL: A refreshing and hydrating beverage, chia gel can give a quick boost of energy and help aid recovery after a workout. Simply mix 3 tablespoons chia seed with a cup of water in a mason jar and shake periodically for about 10-15 minutes. Once a gel has formed, you can add a cup of your favorite juice or just squeeze in some fresh lemon juice and cayenne pepper for a spicy start to your day.
Sources:
https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964
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