Until a few years ago, many of us only knew Chia seeds from the Chia Pet; but today chia seeds are resurfacing as a nutritional Superfood – Salvia hispanica. However, The Southwest American Indian ate this desert plant for sustenance during endurance contests to reduce appetite and increase energy. In addition, Latin Americans use them to treat constipation.
Omega-3
Next to flax seeds, chia is the highest source of omega-3 fatty acids in the plant kingdom, containing 30% LNA (Alpha Linolenic Acid). LNA is converted by the body to EPA and DHA which are two Omega-3 fatty acids that are important to the athlete for a number of reasons; including anti-inflammatory and immune properties. Omega-3s also promote joint lubrication and shock absorption. Though if you are not a vegetarian, you will benefit more from fish oils, as it is a direct source of EPA and DHA.
More Benefits
Chia seeds can also have a sedative or calming action. The outside of a chia seed is covered with a water-absorbing mucilage, which can help with water retention; in fact the chia seed can swell to up to 9 times its original size. Chia seeds are gluten free, full of antioxidants, fibre, vitamins and minerals.
Nutrition Details
Two (2) tablespoons of chia seeds has approximately 90 calories, 4 g of protein, 7g of fibre, and 4g of Omega-3 (that’s 4000mg). They are also a good source of magnesium, calcium and iron, providing about 24%, 10% and 7% respectively of your recommended daily intake of those minerals.
How to use them
Chia seeds have almost no flavour, so add chia to your smoothies to thicken them. You can also use them to top salads, soups, yogurt, cereal, and sauces. In addition, they can be used as a binder in baked goods replacing eggs. Or try adding them to water, with a little lime and honey as a sports drink.
Recipe: Chocolate Chia Recovery Shake
Ingredients:
2 tbsp chia seeds
1 tbsp cocoa powder
1 cups of unsweetened almond milk
1 tsp honey
Instructions:
- Mix together in a shaker cup and let sit for 20 minutes.
You’ll get 185 calories with 22g of carbs and 6g of protein, an ideal 4:1 ratio. And while the fat content might seem high at 12g, it contains 8g of Omega-3.
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