Sunday, April 8, 2012

Super Food.... Chia Seeds

If you are my friend on facebook, you might saw my chia seed pudding pictures. Some of my friends asked what is Chia seeds? Why do you want to eat chia seeds. So here is my answer!

What is Chia Seeds?

Chia is grown commercially for its seed, a food that is rich in omega-3 fatty acids, since the seeds yield 25–30% extractable oil, including α- linolenic acid(ALA). Chia seeds are typically small ovals with a diameter of about 1 mm (0.039in). They are mottle-colored with brown, gray, black and white.

Nutrient content and potential health benefits

In a one ounce (28 g) sample, dried chia seeds contain 9% of the Daily Value for protein (4g), 13% fat (9g) (57% of which is ALA) and 42% dietary fiber (11g), based on a daily intake of 2000 calories. The seeds also contain the essential minerals phosphorus, manganese, calcium,potassium and sodium in amounts comparable to other edible seeds, such as flax or sesame.

12 Good reasons to start adding chia seed to our food.

1) Losing weight without starving

Chia seed keep you feeling full. When the Chia Seed is exposed to water or other liquids it begins to hydrate. When you eat this seed/gel combination, your body treats it like a big piece of food. It’s their ability to absorb 9 TIMES their own weight in water that keeps you feeling full. This means you can use even 1 tsp of seeds to get rid of hunger whenever you want.

2) Stabilize blood sugar

Blood sugar stabilization is important for health, energy and releasing body fat. Blood sugar may spike after meals, especially if you eat high-starchy food or sweets. Chai seed has unique combination of soluble and insoluble fiber combine to slow down your body's conversion of starches into sugars.

3) Good source of Omega 3 with less expensive

We know how important of omega 3 for our health. Most people know we can get omega3 from food source such as salmon, flax seed, walnut and etc.
Do you know chia seed offer more omega 3 than other food source.
100 gram chia seed is a source of Omega3 Fatty Acids equivalent to 28 ounces of Atlantic Salmon
High quality chia seeds contain a perfect balance of Omega-3 (alpha-linolenic),omega 6 (linolenic acid) and Omega 9 (oleic acid) in the correct proportion.

4) Improved energy and endurance

You don't need a red bull for an extra energy. You need to add only chia seeds to your diet. The seeds have this handy way of slowing down the time it takes to convert carbohydrates into sugar. As a result your body benefits from a steady flow of energy.
Chia seeds don’t contain any food colorings or preservatives; you’re getting a pure shot of energy, right where you need it. Many runners and athletes know this only too well.

5) Super-Hydration and Electrolyte Balance. 

Chia’s Soluble Fiber (i.e., Hydrophilic Colloids) Massively Retains Water...keeping you well-hydrated and maintaining your electrolyte balance. Chia seeds hold 12 (or more!) times their weight in water. When consuming chia seeds that have been hydrated, you thereby obtain that hydration for yourself for hours! Because when chia is placed in water, juice, or mixed (whole or ground) into moist foods, it greatly swells and thereby provides effective super-hydration for your body. This uniquely powerful swelling capacity also provides special properties (i.e., thickening) you may find useful in the kitchen...or anywhere you happen to be when you need hydration.

6) Reduces Cravings for Sweets and Junk Foods. 

Chia’s Soluble Fiber Allows the Measured Release of its Natural, Unrefined Carbohydrate Energy into the Bloodstream. This is exactly the opposite of a blood sugar rise followed by a crash, which happens when consuming foods high in sugar, refined carbohydrates (e.g., white-bread products), and concentrated sweeteners (such as high-fructose corn syrup). Some people may not even know what normal blood sugar regulation feels like (due to poor diets or long-term blood sugar problems). Chia can help restore normalcy to blood glucose levels, especially for individuals suffering from lifelong consumption of ‘standard American diets’ (SAD) in our sugar-and-carbs-gone-wild civilization.

7) Improved Mental Focus and Concentration. 

Chia’s Balanced Essential Fats (Omega-3 and Omega-6) Can Significantly Boost Brain Power...and Brighten Mood (EFAs are known for their anti depressive effects). Essential fats make cell membranes more flexible, and enable more efficient membrane function, including better nerve transmission and nutrient transport into cells. A healthy nervous system supports more efficient brain function. In fact, the essential fats in chia are well-known for helping improve brain function!

8) High-Quality Protein and Completed Protein for vegetarian. 

Chia Contains 20% or More Protein...a higher percentage than found in other grains, such as wheat, corn, rice, or oats. Plus, chia is high in Natural Antioxidants (unlike flax), which means it stays fresh far longer and supplies powerful dietary antioxidants.

9) Gluten-Free. 

Unlike Typical Grain-Source Proteins, Chia Protein Contains No Gluten. Chia thereby is an ideal food for individuals having gluten sensitivity, carbohydrate intolerance, hypoglycemia, Celiac Disease, Crohn’s Disease, or for anyone wishing to avoid common gluten-containing grains like corn, barley, and wheat. (Moreover, simple carbohydrates—including high-gluten foods—are implicated in obesity and blood glucose instability, and generally provide poor nutrient-density.) Chia is a gluten-free, nutrient-dense alternative to grain-source proteins!

10) Chia Seeds Are Nutritious

On top of the fact that chia seeds have more omega-3 than any other natural source, they are loaded with antioxidants, calcium, protein, fiber, and many other vitamins & minerals.

More information : Chia's nutrients , compared to other food. 

11) Chia Seeds Are Easily Digestible

Unlike flax seed, chia seeds do not have to be ground up before you ingest them. The human body can easily digest chia seeds.

12) Chia Seeds Are Convenient & Versatile

You can eat chia seeds straight from the bag, mix them with your favorite drink, add them to your cereal or salad, and just about anything else. Chia seeds last for years.

Blueberry Chia Seed Pudding recipes 

1/2 cup chia seed gel
1/2 cup frozen blueberries
2 teaspoons lucuma powder
1 teaspoon maca powder (optional)
Vanilla creme stevia, to taste

Mix all ingredients in a blender until smooth.
*5 tablespoons chia seed mixed with 2 cups water

Enjoy !