Nutritional Benefits of Chia Seeds

For most of us, the word chia probably conjures up images of the small terracotta animals that sprout grass when watered—a cute pet maybe, but certainly not something we would consider adding to our afternoon snack regimen. Chia seeds—a relatively new food product appearing on the shelves of health food stores and advertised online as a weight-loss remedy among other things—are, however, fast gaining status as the newest “superfood.”   inventors.about.com

The chia seeds used to grow our green-haired friends are one and the same as those used to produce the edible chia seeds that are becoming increasingly widely available. The green foliage growing out of your pet’s head eventually produces purple or white flowers that develop into seed pods that produce chia seeds. Chia seeds have a long history of human consumption dating back to 3500 BC. Originating in South and Central America as well as the southwestern United States, chia seeds were a traditional component of the Mayan and Aztec diets. They were consumed as a grain, ground into flour, pressed for oil, mixed with water and drunk as a beverage and also used for medicinal purposes.

Today, chia is grown throughout Latin America and Australia. The seeds have a nut-like flavor and are a rich source of omega-3 fatty acids, fiber, protein, B vitamins, calcium, phosphorous, potassium, zinc, copper, and several antioxidants. One tablespoon contains 70 calories, 5g of fiber, 3g of protein, and 2900 mg of omega-3s. By comparison, one tablespoon of flaxseed (another good plant-source of Omega-3s) contains 30 kcal, 2g fiber, 1.5g protein and only 1200mg of omega-3s. Unlike flaxseed, chia seeds do not need to be ground for your body to utilize all these nutrients and can be eaten plain or added to salads, soups, oatmeal, smoothies or baked goods, much in the way flaxseeds are.

Claims abound that chia seeds are a cure-all for cardiovascular disease, diabetes, cancer and a quick fix for weight loss given their nutrient profile, however, the research supporting these claims is scant or non-existent. While on their own they may not be your ticket to losing 20 lbs, lowering your cholesterol or stabilizing your blood sugars they are a rich plant source of anti-inflammatory omega-3s, fiber and protein (which do help in filling you up) and a variety of vitamins, minerals and antioxidants which are beneficial for your overall health and wellness. So whether you’re a vegetarian looking to boost your protein or you just can’t stand the taste of fish but want to up your omega-3s or maybe you’re looking to kick start a sluggish intestine with some added fiber, try adding a tablespoon of chia seeds to your meal and see if it helps you meet your goal.

Check out my video on making Chia Seed pudding

Chia Pudding
Ingredients:
5 Tbsp Chia Seeds
2 cups milk of any sort (nut milk, soy, cow, etc)
1-2 Tbsp honey or agave (adjust according to your sweetness preference)

Directions:
-Mix the chia seeds, milk and sweetener in a bowl until combined.  Allow to sit for 1/2 hour or until the chia seeds have absorbed all the liquid, resulting in a tapioca-like texture.  If the pudding is too thin for your taste, add more chia; if it’s too thick, add more milk.
-Eat as is, or add a simple flavoring such as vanilla extract or chopped fruit.

Banana Smoothie
Courtesy of The Chia Company

Ingredients:
3 medium bananas
1 1/2 cups milk
1 Tbsp honey (optional)
3 Tbsp chia seeds
2 cups water
1 cup ice cubes

Directions:
Combine chia seeds with water and soak until a thick gel forms.
Blend together chia seed gel and remaining ingredients and serve immediately.

Makes 3 servings.
NUTRITIONAL INFORMATION
Serving Size: 1 Shake
Calories 260, Calories from Fat 70, Total Fat 8g, Saturated Fat 2g, Cholesterol 10mg, Sodium 60mg, Total Carbohydrate 44g, Dietary Fiber 8g, Sugars 26g, Protein 8g.

I’d like to thank Shabnam Greenfield, dietetic intern for writing this article. Shabnam received her MS in Nutrition Education from Columbia University and is currently completing her dietetic internship. She is always on the lookout for healthy ways to satisfy her sweet tooth.