Get your chia on!
By Mercedes Kay Gold, CNP, CPT
Chia seeds are undeniably amazing. It’s perplexing how many people are still not savvy to this super food. Chia for short refers to the edible seeds of a flowering plant in the mint family. They are oval and grey with black and white spots and yes, sort of resemble a small bug!
First and foremost, chia is full of fibre. In just two tablespoons or one ounce, there are 11 grams of fabulous fibre. They are an easy menu add-on to help boost the daily minimal requirement of 35g of daily fibre. Chia seeds help speed up transit time and bulk up the stool. Chia absorbs water quickly, up to 10 times its weight. This tiny seed is an all-star, assisting in removing cholesterol, hormones and toxins. They literally act as a scrub brush as they travel through the digestive system transporting waste to their final destination of elimination. Chia is a great source of plant protein, energy boosting carbohydrates and zero sugar. They are a super source of healthy fats, comprised of approximately 75 per cent omega-3 fats and 20 per cent omega-6 fats. Trace minerals manganese, phosphorous, copper, and selenium are lost in modern day farming and chia boasts ample amounts. In just one ounce, chia has three times more iron than spinach, more niacin than corn, rice or soy. With times more calcium than milk, chia is another reason to ditch dairy.
Besides offering a top-notch nutritional profile they are considered a functional food. A diet high in fabulous functional foods supports health conditions. Chia contains chlorogenic and caffeic acid as, well as quercetin and kaempfereol – all antioxidants linked to supporting heaps of health conditions. The chia craze is not overrated. A single serving helps fight inflammation, improve blood sugar levels, lower blood pressure, and reduce the risk of osteoporosis, cancer and other chronic diseases.
Chia is versatile and expensive to implement into your daily routine. Add just two tablespoons of chia to half a cup of old-fashioned oats and your favourite fruit. Simply cover with the power of plant-based beverage, seal and shake. In the morning, ta-da your breakfast is a bounty. Chia absorbs 10 times its weight! Get creative and add cocoa, banana and peanut butter or peaches and cinnamon. Kids love it too. Chia is also an egg replacer. In recipes, exchange one egg for one tbsp of chia combined with three tablespoons of water. Let it stand for five minutes and you are good to go. Sprinkle chia onto salads, sandwiches and add to smoothies for belly-boosting benefits.
Chia may be minuscule, but it’s mighty!
Photo credit: ©[Saaster] via Canva
Mercedes Kay Gold is a Certified Holistic Practitioner and Certified Mobile Personal Trainer living and working in Toronto. Her writing has been featured in various publications and has appeared on Daytime with Jacqueline Betterton. She spends her spare time blogging about all things healthy and enjoying time with her sons. She can be reached at mercedeskaygoldfitness@gmail.com or visit www.mercedeskaygold.com
