Why Chia Seeds Are A Superfood

Over the last few years, chia seeds have become more and more popular in health food recipes. Nutritionists talk about them, health and wellness experts praise them, and these tiny little seeds are becoming even more common in grocery stores all around the world.

This is a guest post by Laureen, a holistic health blogger. We hope that you find it enjoyable and informative.

Chia seeds have actually been used for thousands of years, with the ancient Aztec and Mayan civilizations including them as part of their nutritious and energy-rich diets. It’s only recently that they’ve re-emerged as a fully recognized superfood that boosts health on a whole range of levels.

So what exactly makes these seeds so super? It’s all about their composition. Each chia seed is made up of around 6% water, 46% carbohydrates (the majority of which is fibre), 34% fat and 19-20% protein.

They also contain a range of essential micronutrients and minerals including calcium, iron, magnesium, phosphorus and omega-3 fatty acids. This makes them incredibly popular ingredient in vegan meals. Here’s a nutrition breakdown for just three tablespoons of chia seeds:

Calories: 150

Protein: 5g or 10% daily value

Carbohydrates: 13g or 4% daily value

Fat: 9g or 13% daily value

Fibre: 11g or 44% daily value

Calcium: 195mg or 20% daily value

Iron: 2.4mg or 30% daily value

As well as these common nutritional elements, a serving of chia seeds contains 26% of your daily magnesium, 38% of your daily phosphorus, 32% of your daily copper and 31% of your daily selenium needs.

With this impressive nutritional breakdown, it’s no wonder health experts and researchers are saying chia seeds are a key part of healthy diets and natural lifestyles. These seeds have already been linked to a wide range of health benefits, including:

• Better digestion: As a rich source of insoluble fibre, chia seeds can improve digestion by adding bulk to stools.

• Insulin sensitivity (and getting rid of belly fat): Chia seeds improve insulin sensitivity and regulate cortisol production – both of which are linked to belly fat.

• Bone Health: Chia seeds are high in a range of nutrients that are important for bone health, including calcium, phosphorus, protein and magnesium. Chia seeds actually contain six times more calcium than whole milk, which also makes them great for vegetarians, vegans or people with lactose intolerance (as well as everyone else!).

• Blood sugar regulation: Chia seeds slow the rate at which glucose enters the bloodstream, and are ideal for diabetes prevention and support. They can even help calm down hyperactive kids!

• Weight loss and weight management: The high fibre and protein content helps people feel satisfied after meals.

Unlike some other superfoods, chia seeds are also really versatile and easy to include in your daily snacks and meals. The seeds create a gel-like substance when combined with liquid, so you can use them to create yummy puddings by mixing chia seeds with water, juices or any type of milk (both dairy and non-dairy). You can even add things like cacao power or berries to flavour it.

The thickening nature of chia seeds means they can help bulk up soups and smoothies too. They also work as an egg substitute for cooking: to get the equivalent of 1 egg, combine 1 tablespoon of chia to 3 tablespoons of water left to form a gel.

Chia seeds have a mild flavour, sometimes compared to poppy seeds, so you can add them to sweet and savoury dishes. They’re now a popular addition to smoothies and cereals, including granola and oatmeal, but they also work well in salads, breads and homemade snack bars.

So as well as being a superfood packed full of nutrition, chia seeds are a food that’s super easy to include as part of your everyday, healthy diet.

Sources:

http://authoritynutrition.com/foods/chia-seeds/

http://drwaynecoates.blogspot.com.au/2014/05/chia-seeds-nutrition-has-worked-for.html

http://www.joyoushealth.com/blog/2010/09/09/8-health-benefits-of-chi-chi-chia-blood-sugar-belly-fat-more/

Image source: http://purechia.co/

About the Author

Laureen started Fresh n' Lean with the mission to create healthy, organic, wholesome, and convenient meals for everyone. She believes the fight against obesity and making America healthy starts with educating the people about the value and benefits of ingredients vs calories.  Her focus is to change the way big food companies sell "low calorie heavily processed foods" by using fresh, organic, non-genetically modified ingredients to get a better, tasty result." Just because you are eating something "low calorie" doesn't mean it's made out of nutrient-dense, clean ingredients." Fresh n' Lean's goal is to reach as many people as they can discover the gigantic benefit of a plant-based diet.  Laureen currently resides in Los Angeles.

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