Wellness Wednesday: April 21

CHIA SEEDS

Though they might be small, they sure are mighty! This Wellness Wednesday, we’re highlighting one of the healthiest and nutrient-dense items on our menu: Chia seeds.

Chia seeds are teeny tiny black seeds derived from the flowering Salvia hispanica plant, or simply the chia plant, which is part of the mint family. The chia plant is native to tropical climates, specifically Mexico and Guatemala, and were believed to be consumed by the Aztecs and Mayans. In fact, the word “chia” is Mayan for “strength.”

A single ounce of chia seeds contains a whopping 11 grams of fiber, granting women nearly half and men nearly a third of the recommended daily intake. Because of the fiber in chia seeds is insoluble, it can help to stabilize blood sugar and reduce the risk of diabetes by slowing the absorption of sugar in the body. Chia seeds are also a significant source of omega-3 fatty acids and are considered the best plant-based source of these heart-healthy fatty acids. This is associated with a lower risk of heart disease, cancer, and premature death.

Chia seeds also contain all nine essential amino acids, acting as an excellent plant-based protein source. By weight, chia seeds are 14% protein, and in one ounce, chia seeds contain 4 grams of plant-based protein. Because of this, chia seeds can help to keep you fuller for longer and reduce night-time cravings, helping you achieve your health, fitness, and weight-loss goals.

These tiny seeds are extremely versatile and easy to incorporate into your daily diet. Not only do they have a nearly nonexistent taste, they can be added to pretty much anything, from your morning oatmeal to a toast topping to your baked goods. Mixing one tablespoon of chia seeds with three tablespoons of water produces a gel-like consistency, acting as an egg replacement in your favorite cake or cookie recipe. You can even eat chia seeds as a main dish by soaking them in almond milk overnight for a satisfying chia pudding breakfast!

The next time you stop by Juice & Berry, take full advantage of these super seeds by ordering a Sunshine bowl, Sweet & Savory bowl, Cherries & Berries protein shake, Blueberry Zest toast, Citrus quinoa bowl, or add them on top of any of your favorite avocado toasts, quinoa bowls, or in your protein shake or smoothie! The possibilities are endless!

Ayerzera, R. & Coates, W. (2011). Protein content, oil content and fatty acid profiles as potential criteria to determine the origin of commercially grown chia (Salvia hispanica L.). Industrial Crops and Products, 34(2), 1366-1371. https://doi.org/10.1016/j.indcrop.2010.12.007

J. Agric. (2013). Food Chem. 61(1) 193–201. https://doi.org/10.1021/jf3034978

Simopoulos A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 56(8), 365–379. https://doi.org/10.1016/s0753-3322(02)00253-6

Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41

Vázquez-Ovando, A., Rosado-Rubio, G., Chel-Guerrero, L., & Betancur-Ancona, D. (2009). Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.). LWT - Food Science and Technology, 42(1), 168-173. https://doi.org/10.1016/j.lwt.2008.05.012