Health Benefits of Chia Seeds

Recently a friend told me about the health benefits of chia seeds. Of course, we have all heard of chia seeds, the seeds that are used to create fuzzy little Chia Pets. My friend was actually talking about the same seeds that are used in Chia Pets, but instead of growing a fuzzy animal with the seeds, she said I should eat them.

Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in hot, dry places like southern Mexico. In pre-Columbian times, they were a big component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. Amounts as small as one tablespoon of chia seeds were believed to sustain an individual for 24 hours. They used chia seeds topically to create a poultice for wounds, and taken internally the oils helped relieve joint pain.

A major food crop of the Aztecs and other Native Americans, chia seeds were an invaluable source of nutrition and energy. Easy to store and transport, these seeds were used on long marches to maintain energy. For everyday use, chia seeds were often roasted, ground into flour for cooking and baking, or made into gruel by mixing with water.

The nut-like flavor of chia seeds is so mild that most people won’t detect its presence in a food or drink. In Central America, they mix seeds in water and add lime or lemon juice and sugar to make a drink known "chia fresca". You can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, put them in a smoothie, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

As with Neem leaves, insects don’t like chia plants, so they don’t need to be sprayed with pesticides.

Chia is very rich in omega-3 fatty acids, even more than flax seeds. A wonderful advantage over flax seed is we are able to digest chia seeds without grinding them first, so the nutrients are readily available to the body. Chia seeds are so rich in antioxidants that the seeds don't deteriorate and can be stored for several years without becoming rancid. Chia seeds also provide fiber as well as protein, calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Because of its nutritional value and stability, chia is being added to a range of foods. Egg and chicken farmers are adding it to chicken feed to make the eggs and meat rich in omega-3s. Cattle ranchers are using it in cattle feed to enrich cow’s milk with omega-3s. Chia seeds are also being added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods.

In addition, one of the unique things about chia is its ability to soak up liquids. Mix chia seeds with nine parts liquid let it sit for about 15 minutes and you will get a gel-like mixture. It has little taste, but plenty of nutrients. It is also very filling because of the amount of expansion.

Adding Chia seeds to your meal plan is extra easy if you make the gel up ahead of time. This is especially great for a morning smoothie or protein drink when you are rushing to get to work.

Chia Gel Recipe

Put nine parts of water into a sealable container. Slowly pour one part seed into the water and whisk to avoid any clumping. Wait a few minutes and whisk again. Let Chia Seeds stand for about 10 more minutes, then stir again to break up any last clumps.

Store in your refrigerator for up to 2 weeks.

Great for digestive health, the chia running through your system acts like a broom, cleaning out your intestines as it goes on its way. This helps clean the body of toxins, as well as foodstuff which may be slow to pass through, like meats and dairy. Even if you eat healthily on a day-to-day basis, there may still be remnants of unhealthy food in your system from past bad food choices.

What makes the Chia Seed the powerhouse food that many claim it to be?
• Very high amounts of Omega 3 oil (30%) and Omega 6 oil (40%). This provides a nice balance of Essential Fatty Acids. The chia seed’s substantially dense percentage in alpha-linolenic fatty acid also makes this seed a healthy dietary source of fatty acids.
• You do not need to grind the chia seed to digest it, the way you have to grind flax seeds.
• Chia seeds are great for athletes because they are highly hydrophilic. That means they absorb large amounts of water -- over 10 times their weight in liquids – helping to keep our bodies hydrated.
• Studies show that eating chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars. This should be helpful news to diabetics.
• When chia gel gets into our digestive system it helps prevent some of the calories that we eat from being absorbed into our system. This blockage of calorie absorption makes the chia seed a great diet helper. Eating the seeds before a meal helps dieters by making them feel fuller faster so they will eat less at that meal.
• Chia seeds provide antioxidant activity
• Chia is a great addition to a detoxification program. Chia seeds are high in fiber and in healthy oils making them an excellent addition to many detox programs.
• Mix Chia seeds into yogurt, sprinkle them on cereal in the morning, add to salads, or even add them to your baking. There are many ways to add chia seeds into your daily routine!
• Unlike most other grains, chia seeds are a complete protein.

Chia seed are high in Omega 3 oil, Omega 6 oil, calcium, potassium, and iron. Three and a half ounces of the seeds have been shown to contain as much omega-3 as twenty-eight ounces of salmon, as much calcium as three cups of milk, and as much iron as five cups of raw spinach. The same three and a half ounces of chia seeds also contain as much potassium as one and a half bananas, the same amount of vegetable protein as a cup and a half of kidney beans, and as much vitamin C as seven oranges. Chia contains antioxidants at levels nearly three times the antioxidant strength of blueberries, and it contains boron, which is a trace mineral that enhances the absorption of calcium into the bones.

Chia seeds have shown some promising results for people with type two diabetes. Since they contain a generous amount of soluble fiber, chia seeds slow the absorption of sugars and starches into the system, keeping blood glucose levels more stable. The natural anti-inflammatory and blood thinning properties of chia seeds are extremely beneficial to diabetics also, as are the natural support that chia's essential fatty acids lend to blood pressure and cholesterol control.

Chia seeds are beneficial to many dieters as well, their high fiber content make them quite filling. When added as an ingredient in meals, chia seeds add nutritional value and replace higher calorie ingredients. Their mild flavor makes them undetectable in most recipes, giving dieters a convenient method of calorie reduction that does not compromise the flavor of favorite meals. The seeds will absorb liquid in the stomach and expand, making you feel full very quickly.

While the results of using chia seeds will vary from one person to another, their nutritional benefits make them a healthy addition to anyone’s diet. Even if you aren't among those who see significant decreases in blood pressure or glucose levels, chia seeds will increase your intake of essential vitamins and minerals.

Since it is so hard to eat a healthy, balanced diet, especially while cutting calories, I decided chia seeds were worth a try just for nutritional support alone. They are a quick and easy way to promote good health and avoid vitamin deficiencies.

Here is a pudding recipe using chia seed gel that is really yummy. It is dairy free and uses coconut milk, another great addition for your health. You can add or substitute other things, based on your own preferences and/or food allergies. You can add a banana or two, nutmeg instead of cinnamon -- or both! I like the creaminess of coconut milk, but you can use almond milk (chocolate almond milk - yum), cream, low-fat milk, or water. If it is too sweet for you or you prefer a no-sugar recipe, use good quality unsweetened dark chocolate, dark unsweetened cocoa powder, and a sweetener of your choice, like stevia, honey, agave, or pure maple syrup. For a different flavor, use almond extract instead of vanilla. I even like to put in a little espresso powder sometimes for a mocha flavor. The recipe is extremely versatile, as you can see.

Chia Gel Chocolate Pudding
Ingredients
1/4 c. coconut milk
1/2 c. chia gel (1 part chia to 4 parts water)
1/4 c. almond flour
1 c. semi-sweet dark chocolate chips
1 t. vanilla extract
1/2 t. cinnamon
1/4 t. sea salt
Directions
Put everything except the chia gel into a blender and blend until smooth. Add the chia gel and blend until the pudding is a smooth, thick consistency. The gel blends beautifully into the pudding, so you won’t even know it’s in there.

Janis
www.islandlotions.com