We have heard all the hype about chia seeds. They are those little seeds that closely resemble flax seeds and may just be an updated version. But do you remember what chia seeds were infamous for before being labeled a superfood? That's right, chia pets. Those weird clay heads that grew green hair back in the 80s and 90s. If we had figured it out all those years ago that they were better eaten than used for decoration...well, let's just add that to the pile of "what ifs" as we take a closer look at chia seeds.
Looking at a nutrition label for chia seeds will tell you very little about these omega-3 and nutrient-packed powerhouses. Chia, Salvia hispanica L, is a flowering plant that is in the mint family and is native to Mexico and Guatemala.
According to the USDA, a 28g serving of chia seeds contains 4g of protein, 11g of fiber, 9g of fat, and 5 mg of sodium as well as providing 18% of our RDA for calcium, 27% for phosphorus, and 30% for manganese. (Source)
So the above is pretty self-explanatory: high protein and high fiber. But what about the fat content?
Chia seeds contain 3 times the amount of omega-3s by weight than salmon.
Omega-3 fatty acids are called "heart-healthy" fats. They play an important role in lowering inflammation in blood vessels which can help lower blood pressure, but also aid in joint-stiffness related to arthritis, and constriction of blood vessels relate to certain types of asthma. Omega-3s can also lower triglyceride levels, which are a major risk-factor for heart disease. Some studies are being conducted at present to confirm the idea that increasing amounts of omega-3s can help combat symptoms of depression and bipolar disorder, and also aid in the treatment of attention-deficit hyperactivity disorder. The most exciting neurological correlation is between omega-3s and the reduction of symptoms related to Alzheimer's and dementia. We know that omega-3s come from some fish (wild salmon, anchovies, tuna, etc), flax seeds, walnuts, and of course, supplements. Source
Chia seeds can substitute for butter and/or eggs in most recipes. Chia seeds mixed with water can form a gel that can substitute for butter (replace the amount of butter or oil called for in a recipe with half that volume of chia gel ex/ 1/2 cup of oil can be replaced with 1/4 cup of chia gel-source). Chia gel can also be used to replace eggs--similar to flax gel made with flax seeds. Check out the recipe here.
Chia gel can help with weight loss. How? Well the gelling action of chia seeds means that even when you eat them raw and un-gelled, they gel up in your digestive tract and cause you to feel fuller more quickly. Chia seeds are said to absorb more than 30 times their own weight in water. This helps because you eat less, feel full, and are still getting all the nutrients! Also, chia is so high in protein that it is a great supplement (replace whatever you normally put your protein powder in ex/ shakes, muffins, bars, etc) in your exercise regimine.
Chia seeds are chock-full of antioxidants.
I've discussed anti-oxidants at length in prior posts, but in short
they help ward off free-radicals, fight cancer, and slow down the aging
process. Not too shabby!
Chia contains 5 times the amount of calcium as milk. Just two ounces of Chia seeds contain 600
mg of Calcium, compared with 120 mg for
milk. Source.
Chia contains 7 times the amount of vitamin C as oranges. Though often disregarded by medical professionals, vitamin C is notoriously associated with helping with overall wellness and boosting immune response prior to and during any form of illness. Check out more statistics about vitamin C here.
Chia is gluten-free but also a high source of fiber. This is awesome for those like me who don't get enough fiber cause of a gluten free diet! Fiber helps add bulk to your diet which helps you feel fuller for longer but it also helps with digestion and expulsion of dietary waste. Soluble fiber creates the gel (hello, chia gel) that helps regulate blood sugar levels, help lower cholesterol, and maintain a healthy weight. Insoluble fibers pass through your body and simply help to keep you regular. Most plant-based foods contain both soluble and insoluble fiber types. Source.
Chia contains 3 times more iron than spinach. What is iron good for? Well iron is found in the center of every red blood cell (RBC) in your body, specifically in the hemoglobin which is the oxygen-binding part of the red blood cell. Iron is necessary for RBC production primarily. Additionally, iron works in conjunction with so many other enzymes in the body to help regulate a plethora of functions including digestion, cell replication and repair, and hormone production. Source
The information speaks for itself. Chia seeds are a superfood because they are a super food. Try it for yourself; throw it into a smoothy, shake it on top of a salad, bake with it, or eat it as a snack. Enjoy!
If I had to choose one salty snack out of the trail mix or mixed nut bowl, I would choose a cashew every single time. Simultaneously buttery, crunchy, and nutty, cashews are always a welcome addition to my snack bag. On this first in a series of food focus posts (after an incredibly long hiatus from my blog), I'll be taking a closer look at the cashew, Anacardium occidentale.
DID YOU KNOW? Cashews are actually not nuts, but the seeds that stick to the bottom of the cashew apple, the fruit of the cashew true that grows native to Brazil but is now found in many parts of the world. (In Brazil, the cashew apple is considered a yummy treat but is not appreciated here in North America)
100g of cashews contain 553 calories and nearly 44g of fat. What this doesn't account for is the fact that 75% of those fats are heart-healthy mono-unsaturated fatty acids called oleic acids. Oleic acids, the same fatty acids found in olive oil, are known to help reduce cholesterol and triglyceride levels and improve overall cardiovascular health.
100g of cashews contain 2.195mg of copper, 244% of your RDA! Why is copper so important? Copper is a co-factor for many enzymes in your body, meaning that it works along with them to help them work more efficiently. You need these enzyme co-factors, or helpers, in order to make sure all the enzymatic functions in your body, which encompass your overall metabolism, are running simultaneously and smoothly. Copper is especially important as a co-factor for many anti-oxidants which we all know are important in the fight against aging and cancer. Copper deficiency has been linked to increased fecal free radicals (cancer causers) and fecal water alkaline phosphatase activity (indicator of bone or liver disease). [Want to know more about free-radicals and anti-oxidants? Read here.] Copper also acts as a co-factor for the enzymes responsible for linking collagen and elastin in your blood vessels and joints, keeping you mobile and flexible into your later years. Additionally, when copper levels are low then we risk experiencing anemia, irregular heartbeats, osteoporosis, joint problems, arthritis, elevated LDL (bad) cholesterol, lowered HDL (good) cholesterol, brain disturbances, ruptured blood vessels, and increased susceptibility to infection. For more info on copper, read here.
100g of cashews containts 19.9micrograms of selenium, 36% of your RDA. Selenium is an important enzyme co-factor, that codes for selenoprotein enzymes that work to reduce free-radicals (cancer causers). Selenium is also required for thyroid function, vision health, liver function, tissue elasticity, skin and hair production, production of white blood cells, breaking down fats, and protecting against toxic minerals. Studies are also being conducted to show selenium's role in the production and maintenance of the blood-brain barrier that separates and protects our most vital organ from everything going on around it. Where else can you find selenium? Brazil nuts provide the biggest source, followed by organ meats, fish, muscle meats, poultry, and eggs. The selenium content of plants is dictated mostly by the soil it's grown in so the amount varies, but there is typically a high amount in most nuts and also in long-grain brown rice, oats, and bran (read here for full list).
100g of cashews contain 292mg of magnesium, 73% of your RDA. We all know that calcium is important but did you know that calcium is important for healthy bones and teeth, but did you know that calcium can have negative interactions with your nerves, causing them to enervate the surrounding muscles and blood vessels? Enter magnesium, who saves the day by preventing calcium from overtaking your CNS (central nervous system) by blocking the calcium channels. When magnesium is deficient, and calcium is allowed to run rampant, then it leads to high blood pressure, muscle spasms, sleep disturbances, and breathing and heart-rate irregularities. All of this points to cardiovascular disease, which as you know is one of the leading causes of death in North America. Magnesium also works on its own by acting as an enzyme co-factor for the breakdown of carbohydrates, but more importantly, has been shown to work in the creation of insulin which is responsible for our glucose levels in our blood and is a main issue for those suffering with diabetes. For more information on magnesium, or a list of other foods containing this mineral, read here.
100g of cashews contain 0.417mg of pyridoxine, 32% of your RDA. Pyridoxine, vitamin B-6, is responsible for many metabolic functions in your body as a whole, but is specifically known to reduce the risk of homocystinuria, a metabolic disease that presents very few system but can lead to eventual multi-systemic failure (read more here). Pyridoxine deficiency, though less severe, can present itself with symptoms such as irritability, confusion, and other neurological symptoms as well as anemia.
100g of cashews contain 1.062mg of niacin, 6.5% of your RDA. I know it's only 6.5%, but I wanted to take this opportunity to talk about niacin. Niacin, vitamin B-3, has been a long-hidden treatment for many mental illnesses including but not limited to depression and anxiety. Niacin is also used for treatment of heart disease as it lowers LDL (bad) cholesterol, and elevates HDL (good) cholesterol, and increases the creation of prostaglandins that reduce inflammation. The prostaglandin-creating ability of niacin has also been shown to help alleviate the symptoms of arthritis and migraine headaches. The medical profession has long denied the power of vitamins, but niacin in doses of 1000mg daily is shown to treat so many mental "disorders" without any proven risks whatsoever. Read more about niacin here.
So go ahead and enjoy your cashews, but like all things with high levels of fat, make sure you enjoy in moderation. Remember, that cashews, like other nuts, can go rancid so they are best stored in cool dry places (I keep mine in the freezer). Also, cashews are still tree nuts so they can cause adverse allergic reactions for some people.
