Chia- yes, like the pet!

One food that seems to be gaining a lot of press lately is chia seeds, and for good reason.  These tiny seeds have a high nutritional value, are extremely versatile and can be a great addition to your diet.  Chia seeds, Salvia hispanica L, are native to arid regions of Mexico and Guatemala and are a species of flower plant in the mint family.  You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant.

What are the health benefits of Chia seeds?

1.     May help with weight loss and reduce food cravings. Chia´s high fiber content and its ability to reduce blood sugar levels after meals inhibits the appetite

2.     Can absorb about 12 times its weight in water – flax seed only absorbs 6-8 times its weight. Chia´s insoluble fiber reduces digestive transit time and helps removes toxins as it passes through the digestive tract.

3.     Hydrates athletes.  Due to its physics-chemical characteristics, mucilage can be used as thickener in a series of applications, because of its excellent hydrating capacity.

4.     Slow down how fast our bodies convert carbohydrates into simple sugars.  Studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.

5.     Help strengthen muscles and bones with six times the calcium in milk, and greater amounts of high-quality protein than found in soy.

6.     Protects against inflammation—such as arthritis—and heart disease with the richest plant source of Omega-3.  In fact, they contain more Omega-3 than salmon!

7.     Provide a vegetal protein alternative with high nutritional, economic and versatile value with essential amino acids.

How to eat chia seeds:

·       They can be eaten raw – they have a nice “nutty” flavor.

·       They can be soaked in fruit juice. For example combine chia seeds with water. IT will make a thick beverage that one can add lemon juice and agave to for a sweet snack.

·       They’re perfect in puddings and oatmeal as they make a gel.

Nutrition Facts
Serving size: 20g (About 2 tbsp):
Calories = 66
Total Fat = 6.56g
Saturated Fat = 0.64g

Cholesterol = 0 mg
Carbohydrates  = 7.5g
Total Dietary Fiber  = 8.25g
Protein  = 4.14 g

The WHO (and USDA) recommends a daily intake of at least 1200 mg ALA Omega-3 for a healthy diet. Two tablespoons (20g) daily of chia seed, providing over 4000mg of Omega-3, to help you restore the lost balance between Omega-3 and Omega-6.