Does size matter? ...the age old question, well not for these little seeds, they know how to pack a punch! The mighty Chia seed; it's one of my favourites, no actually, it's my favourite superfood. For those of you that follow my shakes and buddah bowls (mainly on my social media) you will know I add them into everything !
# FUN FACT : " Chia " is the ancient Mayan word for "strength"
So, what are they ?
They are tiny little black and grey balls that are approximately 1mm in size. They are the seeds that come from a plant that is generally found in Mexico called the "Salvia Hispanica". it is a flowering plant that is part of the mint family, but its flavour is far from the fresh toothpaste or cooling mojito taste that may spring to mind. I would say there isn't really a flavour as such but there is a very subtle nuttiness to them, and this is what makes them super versatile. Chia seeds can be eaten whole as a seed and are still processed by the body to gain all the health benefits, unlike flax-seed that needs to be consumed as "ground" to achieve the nutritional benefits. You can also consume ground chia seeds such as when they are broken down into a shake.
What are the nutritional facts?
Well, based on about 2 tablespoons of chia seeds they contain (approx.)
139 calories
4 g of protein
9 grams fat
12 grams carbohydrates
11 grams of fibre
plus vitamins and minerals such as magnesium , omega 3
# FUN FACT : 40% of a chia seeds weight is made up of fibre, this means they are one of the best sources of fibre in the world.
My Favourite reasons to add them into my diet :
See those carbohydrates? Well, almost all of them are fibre! It's this high fibre content that feeds your intestines "gut friendly bacteria", and it's also mainly soluble fibre which means it can hold about 10 times its weight in water. In theory, this should help you feel fuller as it will absorb and expand in your stomach, which could lead to helping you eat fewer calories. It definitely works for me! If I make a breakfast without chia seeds I'm 100% reaching for that snack or ready for lunch much sooner than when I have included them in my brekkie.
These marvellous seeds are also super high in omega-3's which are essential to the bodies health. However, do take note that their omega-3's are mainly the short-chain fatty acid known as ALA ( Alpha-Linolenic Acid) which is a plant based omega-3. This omega-3 does get overlooked and undervalued as opposed to its sisters DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), also known as the marine omega-3's which primarily come from fish and fish oils. The bodies ability to convert ALA into DHA and EPA is very low so in order to get these other omega-3's (if your following a plant based diet) it may be necessary to get a vegan plant based supplement. The ALA in chia seeds do however create some protection against cardiovascular disease, can help the body manage asthma, gives your bones increased health, and can have an anti-inflammatory effect on the body.
The bottom line is these little seeds are such an easy way to add so many benefits into your diet and health. As I said, they are super versatile and can be added into porridge, stews, soups, shakes and many many more. So, to help reduce your calorie intake, and to increase your omega-3 and fibre intake, get munching by sprinkling these little guys into everything - they can even be made into their own tasty pudding, and I will share this soon in the recipe page :) but until next time...
Enjoy reading, have courage, and be kind,
T.x
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