Amazing Chia! The tiny super seeds packing a nutritional punch!

Chia Seeds are from the desert plant Salvia Hispanica, a member of the mint family, producing white or purple flowers. Derived from Nahuatl word ‘Chian’ meaning oily, these tiny seeds are native to Central & Southern America and traditionally consumed by the Mayans & Aztecs as early as 3500 BC. The Mayans interpretation of the word Chia however was ‘Strength’ as they were a great source of nutrition and energy.

Today Chia seeds are becoming hugely popular worldwide and the plant grown commercially for its seeds and as a food source. They are nutritional powerhouses containing the highest combined source of Omega 3, protein, fibre & antioxidants found from any plant found in nature.  They don’t need to be cooked or ground – and can be eaten direct from the plant.

Well known for its antioxidants & healthy fatty acid profile, consumers have only very recently become aware of its many benefits.  

The seed contains from 25% to 40% oil, 60% comprising omega 3 and 20% omega 6, important essential fatty acids required by the body but can only be supplied through the foods we eat or supplementation.

According to the USDA (US Department of Agriculture) a 28g serving contains 9g of fat, 5mg of sodium,  11g of dietary fibre, 4g of complete protein – one of the highest quality plant proteins available, 18% of daily calcium intake, 27% phosphorus & 30% manganese. Nutritional values which are similar to flax & sesame seeds. In addition, Chia seeds also contain a high amount of antioxidants (manmade or in this case, natural substances that help prevent cellular damage).

Preliminary research indicates potential health benefits especially in those at risk of Cardiovascular Disease, Diabetes & Obesity. Chia seeds, as mentioned earlier are a great source of Omega 3 fatty acids and research has shown that Omega 3 can be beneficial for lowering cholesterol, maintaining arterial function & reducing risk of Cardiovascular Disease. They also support joint function and mobility. The Heart Foundation recommends at least 2mg of Omega 3 per person per day.

Essential fatty acids are also known to make cell membranes more flexible and efficient, making nutrients more readily available and nerve transmission more effective helping to improve brain function, including concentration & alertness.

So what else do these little seeds provide? Lots of dietary fibre! Chia contain 20% soluble and 80% insoluble fibre – the soluble fibre on the outside of the seed causes it to absorb 16 times its weight in water, forming a thick gel – leaving you feeling fuller for longer. A diet high in fibre is especially important in reducing risk factors for diet related disease, it also prevents waste from building up & sitting too long in the intestine or bowel.

Chia are great energy providers too, loved by the Aztecs for their ability to sustain energy and endurance! They slow down the rate at which carbohydrates are digested helping to stabilise blood glucose levels & promoting steady and sustained energy release.

Protein is essential for repairing tissue, burning fat & serving as the building blocks for bones, muscles, cartilage, skin & blood whilst playing a vital role in the production of enzymes  & hormones. Chia seeds contain approximately 20% protein, a much higher percentage than found in other plants, a complete protein containing all 19 amino acids and all ‘essential’ amino acids except taurine.

So by adding these super seeds to a healthy balanced diet you are providing yourself with a great source of omega 3, fibre, protein & antioxidants. All in one single serving! With the added benefit of helping minimise your risk of developing diet related diseases prevalent throughout society today.

Chia seeds are simple to use – add a tablespoon to foods as a topping or mix with smoothies, breakfast cereal, homemade energy bars or yogurt. They also make a great porridge. A quick search online will provide lots of lovely Chia Seed recipes for you to try at home! Chia Seeds are available to buy at your local health store.

Lots of lovely Chia Seed recipes can be found on the links below: 

1) http://www.buzzfeed.com/rachelysanders/healthy-and-delicious-chia-seed-recipes

2) Healthy Summer Salad  http://honestlyhealthyfood.com/2014/06/29/warm-superfood-salad/

TOP TIP: Due to their high fibre content, it is advisable to start taking chia gradually.

The most important thing to remember when starting with Chia is that increasing your fibre intake will heighten your bowel movements. This is natural and will diminish after a few days.

Chia UK  recommends you start by taking 1 teaspoon of Chia seed twice a day, preferably with a meal during the day.Then aim to increase to 4 teaspoons, spread through the day.Finally, increase to the suggested 2 teaspoons of Chia 3 times a day, which equates to approximately 30g per day.

To allow your body time to adjust to the improved levels of fibre in your diet, you should allow 3-5 days before each increase.

NB. Always drink plenty of water, as you would when consuming any high fibre food.

For more information please call Bare Health on 01260 408413 or email info@barehealth.co.uk

www.barehealth.co.uk

 http://www.ncbi.nlm.nih.gov/pmc/articles/Pmc3518271/#_ftn_sectitle

This article is for information purposes only and does not replace the advice of your GP or healthcare professional. Always seek the advice of your GP if taking prescribed medication or undergoing any form of treatment.