Chia Seeds: Nutritional Wonderseed
My clients know that if I only have one piece of nutritional advice it would – drink plenty of water. There are also many ‘super foods’ currently being written about, but if I had to recommend just one of them it would be these magical little seeds!
What Are They?
‘Chia’ are the seeds of the Salvia hispanica, a native of South America & prized by the ancient peoples of that land who named them with their word for ‘strength’. To look at they are simply tiny black seeds, but they are extremely powerful!
Nutritional Information
25g/2tbsp of Chia seeds contains:
- Calories: 137
- Cabohydrate: 1g
- Fibre: 11g
- Protein: 4g
- Fat: 9g (5g of which are Omega-3s).
- Calcium: 18% of the RDA.
- Manganese: 30% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 27% of the RDA.
- Vitamins & Antioxidants: reasonable amounts of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) & Vitamin B2
Tiny little seeds that pack an amazingly powerful nutritional punch
Nutritional Benefits: Summary
- High Antioxidants: protecting against free radicals
- High Essential Fatty Acids: especially Omega-3. However, this is in the form of Alpha Linoleic Acid (ALA), which cannot be easily converted into the active form of DHA, which the body can use. Thus although they contain more Omega-3 than animal sources such as oily fish it is not in such a beneficial form
- High Calcium: 18% RDA, a particularly good source for dairy-intolerant or vegans
- High Manganese: 30% RDA, healthy bone & teeth; to use essential nutrients such as thiamin & biotin
- High Phosphorus: 27% RDA, healthy bone & teeth; to synthesize proteins for growth & repair of cells & tissues
- High Tryptophan: the amino acid already mentioned in my blog on Sunflower Seed oil, which can help to regulate sleep, appetite & improve mood
- High Fibre: 40% fibre (one of the highest levels) improving digestive & bowel health, reducing appetite
- High Protein: 14% protein, can help with reducing appetite
- Low Carbohydrate: slows down digestion, can increase feeling of fullness & reduce appetite
- Weight Loss: although for the above reasons Chia seeds are believed to therefore reduce appetite & increase feelings of fullness, medical studies have shown no proof of actual weight loss
- Blood Sugars: stabilises blood sugar levels – preventing sugar spikes & dips & offering possible protection against diseases such as Diabetes
- Diabetes: medical studies in those with Type-2 Diabetes have shown that they significantly lower blood pressure & inflammation markers; as well as stabilising blood sugars as above
- Heart Health: may increase healthy (HDL) cholesterol & decrease unhealthy (LDL) cholesterol. Medical studies have not yet demonstrated the full benefits to heart health but theoretically the nutrutional components of Chia seeds should contribute greatly
- Bone & Teeth Health: Chia seeds are high in levels of Calcium, Magnesium, Phosphorus & protein, all of which are essential for good bone health & assist with conditions such as Osteoporosis
- Exercise Performance: studies have shown that Chia seeds may be as effective as sports drinks during exercise
Tiny little seeds that pack an amazingly powerful nutritional punch, you can buy them from health food shops or for good value try online
Recommended Suppliers
Amazon – Sevenhills, £7.39 for 1kg (at date of posting)
http://www.amazon.co.uk/gp/product/B00GHM0KM8?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00
Neal’s Yard Remedies, £3.00 for 50g
http://www.nealsyardremedies.com/remedies/herbal-remedies/superfoods-and-antioxidants/3384.html
Baldwins – Infinity Foods (organic)£2.55 for 250g
http://www.baldwins.co.uk/infinity-foods-organic-chia-seeds
Baldwins – Infinity Foods (non-organic)£1.55 for 250g
http://www.baldwins.co.uk/infinity-foods-non-organic-chia-seeds
