{"id":8077,"date":"2018-01-09T13:11:52","date_gmt":"2018-01-09T13:11:52","guid":{"rendered":"https:\/\/nutrishield.com\/?p=8077"},"modified":"2018-01-09T13:22:51","modified_gmt":"2018-01-09T13:22:51","slug":"8-reasons-why-chia-seeds-should-be-on-your-shopping-list","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=8077","title":{"rendered":"8 reasons why chia seeds should be on your shopping list"},"content":{"rendered":"

Chia seeds are a nutrient-dense superfood<\/h2>\n

\u2018Chia<\/strong><\/em>\u2019 means strength<\/strong><\/em> in the Mayan language, and in Mexico \u2013 where they originally come from \u2013 they were once even used as currency. They are the dried seeds of the Salvia hispanica<\/em> plant.<\/p>\n

\"8<\/a><\/p>\n

Chia seeds are high in fibre, very \u2018nutrient dense\u2019 and can give you a low-calorie energy boost. In fact, Aztec soldiers used to eat chia seeds for endurance on a long march \u2013 so the seeds were known as \u2018runners’ food<\/em>\u2019.<\/p>\n

Since they are so rich in nutrients (see below), chia seeds have many proven benefits:<\/p>\n

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  1. \n

    Heart health<\/h3>\n

    When eaten with a liquid \u2013 for example, sprinkled over your breakfast cereal \u2013 the fibre in chia seeds forms a gel that has been shown to lower cholesterol.<\/p>\n

    Chia seeds also contain nutrients that have anti-inflammatory and antioxidant properties. Since internal inflammation in body tissues is a key driver of heart disease and stroke (and some cancers), a diet that\u2019s high in anti-inflammatory nurients is important for your health. (See the free e-booklet “Inflamm-ageing”<\/em> <\/strong>here<\/a>).<\/u><\/p>\n

    The heart-healthy benefit of chia seeds is further boosted by the fact that they are a very good vegetarian source of Omega 3. Their high content of Alpha Linolenic Acid (ALA) is converted into Omega 3 \u2013 although not as powerfully as in fish oil.<\/p>\n

    Linolenic acid helps with the absorption of the fat-soluble vitamins like vitamin A, E, D and K. \u00a0Studies have shown that chia seeds can also help prevent damaging high triglyceride levels in the bloodstream.<\/p>\n

    Medical News Today<\/em> recommends chia seeds as \u201can excellent source of omega-3 fatty acids, rich in\u00a0antioxidants, providing fibre, iron, and calcium.\u201d<\/li>\n

  2. \n

    Filling, low calorie and very low carb<\/h3>\n

    The fibre\/gel effect we noted means that a meal that includes chia seeds will make you feel fuller longer, which should help in weight maintenance.<\/p>\n

    The fibre\/gel formed when chia seeds absorb water can also act as a prebiotic which in turn acts as food for healthy probiotics<\/u> \u2013 the beneficial \u2018friendly bacteria\u2019 that have other benefits including improved immune function.<\/li>\n

  3. \n

    Good for digestion<\/h3>\n

    Because of their very high fibre content (35%) \u2013 chia seeds are good for digestion. Indeed just 75g (3 ounces) provides 30g of fibre \u2013 the recommended daily level that most modern diets fail to reach. The high fibre content also means that chia seeds contribute to healthy regular bowel movements.<\/li>\n

  4. \n

    Stabilises blood sugar \u2013 essential to help prevent and reverse diabetes<\/h3>\n

    This high fibre content means that the seeds \u2013 like flax seeds \u2013 help keep blood sugar levels steady and balance insulin levels. So diabetics should definitely include them regularly in their diet.<\/p>\n

    An animal study reported in the British Journal of Nutrition<\/em> 2009 showed that rats on an incredibly high sugar diet \u2013 62.5% sugar \u2013 when also<\/em> fed chia seeds, did not develop insulin resistance as would certainly be expected.<\/p>\n

    Insulin resistance is, of course, the pre-cursor of diabetes. In a second part of this same study, rats who already had diabetes began to recover. Of special importance was the fact that their belly fat was reduced. It is this \u2018belly fat\u2019 or technically \u2018visceral adipose tissue\u2019 that releases damaging toxic and inflammatory compounds into the bloodstream.<\/p>\n

    A review by the National Institute of Medicine<\/em>\u00a0found\u00a0that diets with 30 grams of fibre for every 2,000 calories were associated with significant reductions in the risk of both\u00a0coronary heart disease\u00a0and\u00a0type 2 diabetes.<\/li>\n

  5. \n

    Part of \u2018anti-ageing\u2019 diet<\/h3>\n

    Chia seeds are high in anti-oxidants which means they help fight excess free radicals that are strongly linked to premature ageing and damage to DNA. That also makes them good for healthy skin appearance.<\/li>\n

  6. \n

    Stronger bones<\/h3>\n

    Chia seeds contain both calcium and boron \u2013 important elements for sturdier healthier bones.<\/li>\n

  7. \n

    Ideal for work-outs<\/h3>\n

    Chia seeds absorb up to 10 times their own weight of water. This means they can keep you hydrated longer and improve the absorption of electrolytes. Plus they are a good source of minerals you need to replace like zinc, magnesium, copper and niacin (B3).<\/p>\n

    The capacity of chia seeds to absorb water, however, means that people who have difficulty swallowing should take care \u2013 and very small children should avoid chia seeds for the same reason.<\/li>\n

  8. \n

    In pregnancy<\/h3>\n

    Omega 3 is an important nutrient for a growing baby\u2019s brain. Chia seeds are one of the best sources of vegetarian derived Omega 3.<\/li>\n<\/ol>\n

    How to include chia seeds in your diet<\/h3>\n

    Unlike flax seeds, you do not need to grind up chia seeds to obtain their full nutritional benefits. You can, however, soak them in water for about 30 minutes before use if you want them in gel form \u2013 at about a 1 to 6 ratio of chia seeds to water.<\/p>\n

    If you grind them, however, store in a glass container in a fridge. Being high in polyunsaturated fatty acids, they can otherwise oxidise.<\/p>\n

    Because they are slightly nutty and mild in flavour, there are many easy ways to chia-enrich your diet:<\/p>\n