Focus on Food: Chia Seeds

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!