CHIA SEEDS
AND
YOUR HEALTH
TALLIA COLEMAN
COMPUTER APPLICATIONS IN NUTRITION
SEPTEMBER 2014
WHAT IS A
CHIA SEED
•
Derived from the desert plant
Salvia hispanica
•
•
Originated in Central America
•
Excellent source of omega-3 fatty
acid.
Believed to have been a staple of the
Aztec diet.
NUTRIENT CONTENT PER
OUNCE
Amount in grams
12
10
8
6
4
2
0
Protein
fat
Carbohydrates
Amount in grams
fiber
OMEGA-3’S IN CHIA SEEDS
• Composed of 60% Omega-3’s
• One of the richest plant sources of
omega-3
• Reduces high cholesterol and
inflammation.
• Enhances cognitive performance
FIBER IN CHIA
SEEDS
•
10 grams in only 2 tablespoons
• That's only 1/3 of your daily recommendation
• Lowers cholesterol
• Regulates bowl function
• Reduces inflammation
ANTIOXIDANTS
•
Helps provide a longer
shelf life
•
•
•
Protects from free radicles
Helps slow aging
And prevents some cancer
MINERALS
•
2 tablespoons provide:
• 18% of DRI for calcium
• 35% phosphorus
• 24% magnesium
• 50% manganese
• Prevent hypertension
• Maintain a healthy body weight
CHIA SEEDS TO:
Hot or cold cereal
Fruits and vegetables
rice
yogurt
Sauces
Baked goods
CHIA SEED RECIPES
HTTP://WWW.MINDBODYGREEN.COM/0-15072/10-FUN-WAYS-TO-EATCHIA-SEEDS.HTML
• Chocolate Chia Mousse
• Avocado on toast with chia seeds
• Matcha Chia Smoothie
• Chia Pudding with kiwi and
pomegranate seeds
• Raspberry-coconut chia pops
PURCHASING CHIA SEEDS
• Buy your chia seeds from a well
trusted source.
• Stores like whole foods, sprouts
farmers markets and your local
organic whole foods store.
• Look for packages that only have
Chia seeds listed on the label.
RESOURCES
•
1) Aztec Diet Secret: what are Chia Seeds. EartRight.org. http://www.eatright.org/Public/content.aspx?id=6442472548. Reviewed April 2013. Accessed September 22,
2014.
•
2) 10 Fun ways to eat Chia Seeds! MIndBodyGreen. http://www.mindbodygreen.com/0-15072/10-fun-ways-to-eat-chia-seeds.html. Published August 27, 2014 by
Dana James. Accessed September 26th, 2014
•
Top Ten Health Benefits of Chia Seeds. Healthy Eating Menu. http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html. Published by Jen Hathwell.
Accessed September 26, 2014.
•
The Truth About Chia. WebMD. http://www.webmd.com/diet/features/truth-about-chia. Published by Kathleen M Zelman MPH< RD< LD. Accessed September 26, 2014.