So what is Chia anyway?

Chia’s native name is Salvia Hispanica and its origins come from the aztecs, yet they are currently grown in Australia, BoliviaArgentina and Ecuador as well. It’s a seed that has been attributed as a super functional food do to it’s rich nutritional value in a pretty small portion size.

Raspberry Chia Smoothie4

Chia Seeds
Nutritional Information
Serving Size 1 oz (30g)
Calories 137
Calories from Fat 72
DV*
Total Fat 9 g 13%
     Saturated 1 g 4%
Colesterol 0 mg 0%
Sodium 5 mg 0%
Potasium 44 mg 1%
Total Carbohydrate 12g 4%
     Fiber 11 g 42%
     Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 0%
Vitamina D 0%
Calcium 18%
Iron 0%
Phosphorous 27%
Manganese 30%
Omega 3 4915 mg
Omega 6 1620 mg

The high amounts of Omega 3’s makes it an amazing super food for vegan and vegetarians, since it comes in the form of alpha linolenic acid, and acid that can be transformed to EPA and DHA, the form in which omega 3 is found in fish. As a plus factor, it provides omega 3 without added cholesterol, something that doesn’t happen with fish. I’ll soon share an article about fatty acids and omega’s.

Chia Seeds also provide a good amount of protein in a small portion (1 oz), but most important, it is classified as a high biological value protein due to the fact that it contains all essential amino acids. (Those that the body cannot produce on it’s own). Moreover, it contains high amounts of antioxidants and it’s gluten free. Several studies have proven it’s support on cardiovascular health do to the amount’s of omega 3, antioxidants and fiber.

So…why not add a teaspoon or two to our salads, smoothies, etc?

Super Chia Seed Smoothie (serves 1)

Ingredients:

1 medium banana
1 cup of raspberries
1 tbsp of chia seeds

Directions

1. Add all ingredients into food processor or blender and blend.

Raspberry Chia Smoothie 1
Raspberry Chia Smoothie2

Raspberry Chia Smoothie3

References

*1 Chia Seed: The New Omega-3 Powerhouse. www.nutraceuticalmag.com. June 2011

*2 The Promising Future of Chia, Salvia hispanica L. Norlaily Mohd Ali, Swee Keong Yeap. Journal of Biomedicine and Biotechnology. October 2012

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Categorías: Drinks, Nutrition, Recipes

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