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Healthy food trends -- chia seeds

Chia seeds are tiny, brown or black seeds, almost as small as poppy seeds. They come from a plant in the mint family. Chia seeds are considered to be a "super food" by many, delivering several important nutrients in just a few calories.

You can eat this nutty-flavored seed in many ways.

Why they are good for you

Chia seeds are rich in fiber, healthy fats, and antioxidants that help prevent cell damage.

Chia seeds are a good source of insoluble fiber. The seeds expand quite a bit and form a gel when they come into contact with water. This gel adds bulk to your stool, which keeps bowel movements regular and helps prevent constipation. The added bulk also may help you feel fuller and so you eat less.

Just 1 tablespoon of chia seeds will give you 19% of your recommended daily fiber.

Some think chia seeds may help with weight loss and other risk factors, but this has not been proven.

Chia seeds are also high in calcium, iron, and magnesium. Just one little tablespoon will give you at 7 to 9% of your recommended daily amount of these minerals.

Chia seeds are also rich in essential fatty acids, omega-3 and omega-6. Essential fatty acids are fatty substances that your body needs to function. They are not made in the body, and you must get them from foods.

The oil in chia seeds contains higher amounts of essential fatty acids compared to other oils, even flax seed (linseed) oil.

Researchers are looking at whether consuming more of the fatty acids found in chia seeds can improve blood pressure, heart health, blood sugar, or provide other benefits.

If you plan to consume chia seeds or chia seed oil on a regular basis, talk with your doctor. Chia seeds can thin your blood and may affect how medicines such as Coumadin (warfarin) and aspirin work. You may need to avoid chia seeds before surgery.

How they are prepared

Chia seeds can be added or sprinkled on almost anything. There is no preparation needed. To add chia seeds to your diet:

  • Add them to your bread crumbs.
  • Add them to your drinks, smoothies, yogurt, or cereal.
  • Add them to soups, salads, or pasta dishes.
  • Add them to your pancakes, French toast, or baked goods mix.

You can also grind chia seeds into a paste and add the paste to your dough or other mixes before cooking or baking.

Where to find chia seeds

Chia seeds may be purchased at any health food store, or online. Major grocery stores may also carry chia seeds in the natural or organic food aisle. Simply buy a bag of chia seeds, milled or whole.

Alternative Names

Healthy food trends -- sage; Healthy food trends -- salvia

References

Academy of Nutrition and Dietetics. Aztec Diet Secret: What Are Chia Seeds? 2013. http://www.eatright.org/Public/content.aspx?id=6442472548.Accessed February 10, 2014.Academy of Nutrition and Dietetics. Aztec Diet Secret: What Are Chia Seeds? 2013. http://www.eatright.org/Public/content.aspx?id=6442472548. Accessed February 10, 2014.

Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med

United States Department of Agriculture Natural Resources Conservation Services. Plant guide: Chia. https://plants.usda.gov/plantguide/pdf/cs_saco6.pdf.Accessed on February 10, 2014.United States Department of Agriculture Natural Resources Conservation Services. Plant guide: Chia. https://plants.usda.gov/plantguide/pdf/cs_saco6.pdf. Accessed on February 10, 2014.

Update Date 5/28/2014

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