CHIA SEEDS
Written by Slawomir (“Swavak”) Gromadzki, MPH
Chia seeds is often regarded as the best known source of extremely important omega-3 fatty acid. Some sources suggest that it can be higher in omega 3 than even flaxseed >. Two tablespoons of chia seeds have over 5000 mg Omega-3 whereas two tablespoons of flax seeds have 2700 mg Omega-3. Some sources, however, suggest flax seed is higher in omega-3.
Chia seeds are also higher in fibre and much higher in antioxidants than flax seeds. In fact, chia seeds are believed to have more antioxidants than fresh blueberries!
Since chia seeds seem to be helpful in suppressing hunger and are so rich in omega 3 and nutrients, they should be included in your diet. It can absorb large amounts of water (up to 12 times its own weight) and is also high in soluble fibre, and thus provides a feeling of fullness that lasts for quite a long time, thus reducing hunger. It means that adding just about 30 gr or an ounce of chia seeds to our diet can significantly reduce caloric intake and greatly increase the amount of fibre.
Aztecs called chia the “running food” because their messengers could run long distances on just a handful.
The seeds are also a very good source of antioxidants, zinc, calcium, magnesium, and other nutrients.
Because chia seeds contain more than twice the amount of tryptophan found in turkey they are very helpful in increasing the levels of serotonin in our body.
Due to the unique way they break down in the digestion system, chia seeds slow the conversion of carbohydrates into sugar. A 2007 study with a group of diabetics demonstrated that those who consumed up to four teaspoons of chia seeds a day for three months increased the levels of omega-3 fatty acids by 80%, reduced their blood clotting factors by 20%, and significantly lowered their blood pressure.
Chia seeds are also known to improve skin and hair health. My friend told me that nothing helps her to strengthen her hair and prevent hair loss better than chia seeds.
Chia is also very easy to use as you can eat them to any type of food. The most popular and probably the best way is to soak the seeds before eating them. You can mix one or two tablespoons of chia seeds with water, fruit juice, smoothies, soy yogurt, soy milk or another type of plant-based milk, leave for at least 30 minutes, or even overnight, and consume with fruits or any other type of food.
OMEGA-3 SMOOTHIE RECIPE
The following smoothie recipe is in my opinion the best way to consume flaxseed and chia seeds and it should provide sufficient amount of Omega-3 in the form of ALA and even some EPA and DHA (from chlorella & spirulina). In addition, this mixture will boost your energy, detoxify and regenerate your body and give many other health benefits:
Ingredients: 1 large carrot, 1 large beetroot, 2 tablespoons flaxseed, half glass of soaked 2 tablespoons of chia seeds, 1 tablespoon of organic chlorella, 1 tablespoon of organic spirulina, 1 glass of plant milk (coconut, almond, etc.), coconut water, or another healthy liquid. The most important in this recipe are 3 ingredients: flaxseed, chia seeds and chlorella, plus a healthy liquid. Other ingredients are optional and and can be changed.
Blend all ingredients and add more liquid if the smoothie is too thick. Keep in mind that like flaxseed, chia seeds are very effective in absorbing water, so if you don’t want to soak chia seeds before blending you need to use more liquid.
Divide the mixture into 2 portions and have one about 15 minutes before breakfast. Store the other half in the fridge and have it before lunch.
RELATED ARTICLES
– OMEGA-3, FISH OIL (EPA & DHA) & ALA >
SOURCES
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