Wellness Wednesdays - #13 - Ch-ch-ch-chia!

So I decided to switch out our Wednesday theme - Workout Wednesdays seemed a little limiting but Wellness Wednesdays allows us to chat about fitness, health and overall well-being.  Sound good?

Today I want to talk about some tiny superfood seeds called chia seeds.  I know what you're thinking - bad 80's commercials with various ceramic planters that have grass growing out of their heads!  :)

Fast forward to today, and chia is becoming better known as a great source of healthy omega 3 fats and fiber, and luckily it's easy to add to any diet.

Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.

The little seed has a huge nutritional profile.  It contains calcium, manganese, and phosphorus, and is a great source of healthy omega 3 fats. 

So how should you add them to your diet?  Pretty much anything goes.  The seeds are tasteless so they won't affect the flavor of your food, which makes them easy to integrate into your meals.  They can be sprinkled whole on top of salads or toast or added milled to smoothies.  I like to toss a few spoon fulls into my yogurt in the morning.

Here are 10 great reasons to add chia seeds to your diet:

Combat Diabetes
Chia is being studied as a potential natural treatment for type 2 diabetes because of its ability to slow down digestion.  The gelatinous coating chia seeds develops when exposed to liquids can also prevent blood sugar spikes.

Get More Fiber
Just a 28 gram or 1 ounce serving of chia has 11 grams of dietary fiber — about a third of the recommended daily intake for adults.  Adding some chia to your diet is an easy way to make sure you're getting a good amount of fiber, which is important for digestive health.

Stock Up On Omega 3
Chia seeds are packed with omega 3 fatty acids, with nearly five grams in a 1 ounce serving. These fats are important for brain health.

Stronger Teeth And Bones 
A serving of chia seeds has 18% of the recommended daily intake for calcium, which puts you well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don't Forget Manganese 
Manganese isn't a well known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30% of your recommended intake of this mineral.

Plenty Of Phosphorus
With 27% of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth.  Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein 
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol.  One 28 gram serving of these super seeds has 4.4 grams of protein, nearly 10% of the daily value.

Fight Belly Fat 
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong.  This type of resistance can also be harmful for your overall health.

Get Fuller Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds.  While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health 
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol.  All good news for your ticker!

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