Many people know that flax seed is a good source of omega-3 fatty acids and will be happy to know that they have another available source in the chia seed. This tiny seed has many advantages over flax seed; it doesn't need to be ground to access the nutrients, and the seeds can be stored for long periods of time without deteriorating. Chia is rich in omega-3 fatty acids, even more so than flax. The ALA (alpha linolenic fatty acid) that is in chia seeds is the only known essential omega-3 fatty acid that the body can't produce on its own. Omega-3 is found in foods such as chia seed, flax seed, flax oil, olive oil, walnuts, fish, kale, spinach, cauliflower and broccoli to name a few.
Chia also provides the body with vitamins A, B, E and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine and zinc. Chia seeds are also a great source of protein. Proteins are the building blocks of the body, hair, skin, nails, muscles, red blood cells, as well as essential and non essential amino acids and fiber, all of which are necessary for good circulation and a healthy heart. Chia seeds also help to modulate blood sugar - good news for diabetics. Consuming just more than 2.5 tablespoons of chia in your diet, you are adding 11 grams of fiber.
Directions
- Sprinkle ground or whole chia on your cereal, yogurt or salad
- Grind them into flour and add to your baked goods
- Make a seed blend and add a tablespoon or so to your smoothie for a protein and fiber boost
- Subsitute egg in baking: Add a tablespoon of ground chia with 3 tablespoons of water, per egg in a recipe
- Mix with flour and seasoning next time you are making a crumbed fish, chicken or veggie dish, it will add a wonderful nutty flavour and crunch.
