The word ‘superfood’ gets bandied about fairly easily and usually heralds the entrance of an obscure food substance from a remote part of the world that we now must eat to be healthy! I have always been a bit adverse to this way of approaching healthy eating.
For starters, I firmly believe that a healthy diet is one that includes a variety of fresh products, ideally as close to locally sourced as possible. The fact of the matter is, a lot of the in-vogue ‘superfoods’ touted by the media don’t actually offer anything superior to the foods we have access to on a daily basis.
So, given the above, why am I writing about chia seeds? Well, my initial reluctance to use them stemmed from the fact that they are grown and shipped in from South America. That’s a lot of food miles and I wasn’t sure that more local products couldn’t provide the same nutritional benefits that these little black seeds could. However, over the last 6 months, I’ve looking into chia a little more closely. Yes, the seeds are flown a long way and yes, for the most part you can get the same balance of nutrients from other food sources. But what chia provides is a super-boost of nutrients that very few foods contain in one package. Here are the facts about chia seeds:
- Chia seeds offer a complete source of protein. That means they have all essential amino acids – very few plant sources can boast the full amino acid spectrum. This makes chia a very good source of protein for vegans, vegetarians and those looking to lower their reliance on meat and dairy products.
- They are an amazing source of calcium. Just 28g of chia seeds will give you 18% of your RDA. They are also excellent source of zinc, phosphorus and manganese.
- Chia seeds are full of fibre. Again, just 28g will give you 42% of your daily fibre needs! Fibre is brilliant for regulating blood sugar levels, detoxifying the system and keeping your heart healthy.
- They provide over five times more omega 3 fatty acids than salmon. Another win for vegetarians and vegans! These tiny little seeds are an omega 3 powerhouse. Omega 3 is a vital nutrient often missing from modern diets, but is essential for good hormone regulation, brain development and is highly anti-inflammatory.
- Chia seeds are versatile. I have used them in a number of recipes to great success – breads, smoothies, porridge, muesli and cookies. For vegans or those allergic to eggs, ground chia seeds can also be soaked with water and used as an egg substitute for baking.
So, you can see why I’ve been converted to a chia champion! I find that chia seeds are a wonderful addition to a healthy diet. If you haven’t tried chia seeds before, here is something I whipped up this morning that can get you started.
- 2 tablespoons chia seeds
- 1 tablespoon organic oat flakes
- 1 cup filtered water
- 1 cup nut milk (or coconut water or filtered water)
- 1.5 cups frozen berries
- 6-7 mint leaves, roughly torn
- 2 big handfuls baby spinach
- Mix the chia seeds and oats in a bowl with the cup of water. Allow to sit for 15 minutes.
- Once the chia seeds and oats are soaked (and the chia seeds have swollen), add all the ingredients into the blender (spinach leaves first) and blend until smooth.
This smoothie provides an awesome nutrient boost – a great way to start the day or a recovery smoothie after exercising. The mix of ingredients gives a vitamin, mineral, fibre and antioxidant boost that is delicious and refreshing. Enjoy!