Chia Seeds

Chia Seeds: Tiny Powerhouse

Chia seeds were prized by ancient cultures as a source of sustainable energy. In fact, "chia" is the ancient Mayan word for strength. A tiny nutrition powerhouse, Chia is rich in dietary fiber and contains significant amounts of minerals and vitamins. One ounce of Chia seeds provides calcium, manganese, magnesium and phosphorus among other micronutrients, very little fat, and just 138 calories.

With a high amount of antioxidants and Omega-3 Fatty Acids, there are many health benefits associated with Chia seeds. Some studies indicate that people who regularly consume chia seeds have a lower risk for diabetes and heart disease. Chia is considered energizing and hydrating, which is why the seeds are often added to teas, smoothies, kombucha, and sports drinks.

It's simple to add Chia seeds to your diet. Since the seeds are bland, you can add them to just about any dish or beverage without changing its flavor. Mix chia into cereal, oatmeal, pudding, or yogurt, or blend into a smoothie. Chia seeds can be soaked in juice and added to baked goods. Also, you can eat raw seeds. If you're new to chia, start with about one tablespoon a day until you get used to the fiber content. A typical serving is 1.5 tablespoon twice a day, or about 20 grams.

Peach-Spinach Chia Smoothie

Sip-for-delicious-sip, except for the color, you'll hardly notice the spinach in this green smoothie. Frozen peaches create a slushy-sweet base further enhanced by apple juice. Chia seeds give an energizing boost to this yummy low-cal and nutrient rich beverage. Perfectly refreshing after a long workout.

Ingredients 

• 1 1/2 c. frozen peaches
• 1 c. apple juice
• 1/2 c. water
• 2 T. chia seeds
• 1 1/2 c. baby spinach leaves

Directions

• Combine the peaches, apple juice, water, chia seeds, and spinach leaves in a blender; puree until smooth, about one minute. Serve immediately.

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  Copyright © 2018 Kimberly Wilson, NMD LLC - All Rights Reserved.  All material provided on this website is provided for informational or educational purposes only, and is not intended as a substitute for the advice provided by your healthcare professional, dietitian, counselor or physician.  These statements have not been evaluated by the FDA and is not intended to diagnose, treat, or cure, or prevent any disease.   All services not available in all states.

• REFERENCES
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• MedicineTalk
• WorldsHealthiestFoods.com "Chia or Flax Seeds: Which is preferable as an addition to meals?" Accessed 1 Mar 2017: http://www.whfoods.com/genpage.php?tname=dailytip&dbid=242
• Nieman, D.C., Gillitt, N., Jin, F., et al., "Chia Seed supplementation and disease risk factors in overweight women: A metabolomics investigation." The Journal of Alternative and Complementary Medicine. July 2012, 18(7): 700-708. doi:10.1089/acm.2011.0443. http://online.liebertpub.com/doi/abs/10.1089/acm.2011.0443
• "Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid." J Chromatography A (2014) 1346: 43-48. Accessed 1 Mar 2017: http://dx.doi.org/10.1016/j.chroma.2014.04.007
• BetterNutrition.com "Super Seeds" (May 2012) Accessed 1 Mar 2017: http://www.betternutrition.com/chia-seeds/
• AuthorityNutrition.com "11 Proven Benefits of Chia Seeds." Accessed 1 Mar 2017: https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
• Recipe Source: http://www.realsimple.com/food-recipes/browse-all-recipes/peach-spinach-chia-smoothie