references & resources
Ixtainaa, Vanesa Y et al. Physical properties of chia (Salvia hispanica L.) seeds. Industrial Crops and Products Volume 28, Issue 3, November 2008, Pages 286–293
Mohd Ali, Norlaily et al. The Promising Future of Chia, Salvia hispanica L. J Biomed Biotechnol Nov 21, 2012. doi: 10.1155/2012/171956
Coorey, R., Tjoe, A. and Jayasena, V. (2014), Gelling Properties of Chia Seed and Flour. Journal of Food Science, 79: E859–E866. doi: 10.1111/1750-3841.12444
Nieman, David C. et al. Chia Seed Supplementation and Disease Risk Factors in Overweight Women: A Metabolomics Investigation. Journal of Alternative and Complementary Medicine. Volume 18, Number 7, 2012, pp. 700–708.
USDA Food and Nutrition Information Center
Moskin, Julia. Super Food or Monster From the Deep? The New York Times. Sept 16
Superfoods Defined. Navitas Naturals website.
Position of the Academy of Nutrition and Dietetics: Functional Foods. JAND August 2013 Volume 113 Number 8
Eliat-Adar, Sigal et al. Nutritional Recommendations for Cardiovascular Disease Prevention. Nutrients. Sep 2013; 5(9): 3646–3683.
Harvard School of Public Health Nutrition Source
USDA My Plate: Eat Seafood Twice a Week
National Institutes of Health Office of Dietary Supplements: Health Professionals Fact Sheet for Magnesium
Neville, Kerry. Chia Seeds: Tiny Seeds with a Rich History. Food and Nutrition Magazine. Dec 28, 2013 (Note: This is the magazine of the Academy of Nutrition and Dietetics.)
Martinez-Cruz Oliviert et al. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. Journal of Chromatography A. Volume 1346, 13 June 2014, Pages 43–48.
Hennen, Mark et al. Savor: Flaxseed. Food and Nutrition Magazine. March 1, 2008.
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Overview
Chia seeds are showing up on supermarket shelves everywhere these days, thanks in part to their superior nutritional value, subtle taste and versatility as an ingredient. They're able to stand in for eggs, oil or gluten, which makes them a perfect addition to pudding, drinks and baked goods. But 21st century foodies aren't the first to fall in love with this nutritious little seed; the Aztecs grew chia widely in southern Mexico and believed the food to have medicinal properties. Two tablespoons of chia seeds contain about six grams of protein and 10 grams of fiber, and more than half of its oil is a beneficial omega-3 fat known as alpha-linolenic acid (ALA). Chia oil is one of the best vegetable sources of ALA, the consumption of which is linked to lower risk of diabetes, bone fractures, depression, heart disease and other chronic conditions. Chia is also a good source of magnesium, calcium, zinc and certain phenolic compounds, which protect cells against oxidative damage. About the size of a poppy seed, chia seeds come in black, grey and white varieties. If you've never used chia seeds, you may be surprised by their versatility in the kitchen. Read on to learn 10 easy ways to add this nutrient-packed seed to your diet!
Image Credit: A_Lein/iStock/Getty Images
1 of 12
Overview
Chia seeds are showing up on supermarket shelves everywhere these days, thanks in part to their superior nutritional value, subtle taste and versatility as an ingredient. They're able to stand in for eggs, oil or gluten, which makes them a perfect addition to pudding, drinks and baked goods. But 21st century foodies aren't the first to fall in love with this nutritious little seed; the Aztecs grew chia widely in southern Mexico and believed the food to have medicinal properties. Two tablespoons of chia seeds contain about six grams of protein and 10 grams of fiber, and more than half of its oil is a beneficial omega-3 fat known as alpha-linolenic acid (ALA). Chia oil is one of the best vegetable sources of ALA, the consumption of which is linked to lower risk of diabetes, bone fractures, depression, heart disease and other chronic conditions. Chia is also a good source of magnesium, calcium, zinc and certain phenolic compounds, which protect cells against oxidative damage. About the size of a poppy seed, chia seeds come in black, grey and white varieties. If you've never used chia seeds, you may be surprised by their versatility in the kitchen. Read on to learn 10 easy ways to add this nutrient-packed seed to your diet!
Image Credit: A_Lein/iStock/Getty Images
Overview
Chia seeds are showing up on supermarket shelves everywhere these days, thanks in part to their superior nutritional value, subtle taste and versatility as an ingredient. They’re able to stand in for eggs, oil or gluten, which makes them a perfect addition to pudding, drinks and baked goods. But 21st century foodies aren’t the first to fall in love with this nutritious little seed; the Aztecs grew chia widely in southern Mexico and believed the food to have medicinal properties. Two tablespoons of chia seeds contain about six grams of protein and 10 grams of fiber, and more than half of its oil is a beneficial omega-3 fat known as alpha-linolenic acid (ALA). Chia oil is one of the best vegetable sources of ALA, the consumption of which is linked to lower risk of diabetes, bone fractures, depression, heart disease and other chronic conditions. Chia is also a good source of magnesium, calcium, zinc and certain phenolic compounds, which protect cells against oxidative damage. About the size of a poppy seed, chia seeds come in black, grey and white varieties. If you’ve never used chia seeds, you may be surprised by their versatility in the kitchen. Read on to learn 10 easy ways to add this nutrient-packed seed to your diet!
Image Credit: A_Lein/iStock/Getty Images
1. Chia Chocolate Cookies
Image Credit: kriszta89/iStock/Getty Images
2. Chia Fruit Spread
Image Credit: Songbird839/iStock/Getty Images
3. Chia Wraps
Image Credit: msheldrake/iStock/Getty Images
4. Chocolate Chia Pudding
5. Chia Meatballs
Image Credit: Wiktory/iStock/Getty Images
6. Chia Yogurt
Image Credit: 8vFanI/iStock/Getty Images
7. Chia Seed Crusted Fish
Image Credit: Demid/iStock/Getty Images
8. Cherry Chia Fresca
Image Credit: bhofack2/iStock/Getty Images
9. Chia Smoothie
Image Credit: Alliance/iStock/Getty Images
10. Sprinkle Chia Seeds on Your Breakfast
Image Credit: AD077/iStock/Getty Images
What Do YOU Think?
High levels of total or low-density lipoprotein (LDL) cholesterol in your blood can increase your risk for heart disease, but you may be able to maintain or achieve healthy numbers by modifying your diet. Some of the nutrients in chia seeds may lower your cholesterol, and they are most effective as part of an overall balanced diet. Talk to your doctor about additional steps you can take to lower your cholesterol.
Ixtainaa, Vanesa Y et al. Physical properties of chia (Salvia hispanica L.) seeds. Industrial Crops and Products Volume 28, Issue 3, November 2008, Pages 286–293
Mohd Ali, Norlaily et al. The Promising Future of Chia, Salvia hispanica L. J Biomed Biotechnol Nov 21, 2012. doi: 10.1155/2012/171956
Coorey, R., Tjoe, A. and Jayasena, V. (2014), Gelling Properties of Chia Seed and Flour. Journal of Food Science, 79: E859–E866. doi: 10.1111/1750-3841.12444
Nieman, David C. et al. Chia Seed Supplementation and Disease Risk Factors in Overweight Women: A Metabolomics Investigation. Journal of Alternative and Complementary Medicine. Volume 18, Number 7, 2012, pp. 700–708.
USDA Food and Nutrition Information Center
Moskin, Julia. Super Food or Monster From the Deep? The New York Times. Sept 16
Superfoods Defined. Navitas Naturals website.
Position of the Academy of Nutrition and Dietetics: Functional Foods. JAND August 2013 Volume 113 Number 8
Eliat-Adar, Sigal et al. Nutritional Recommendations for Cardiovascular Disease Prevention. Nutrients. Sep 2013; 5(9): 3646–3683.
Harvard School of Public Health Nutrition Source
USDA My Plate: Eat Seafood Twice a Week
National Institutes of Health Office of Dietary Supplements: Health Professionals Fact Sheet for Magnesium
Neville, Kerry. Chia Seeds: Tiny Seeds with a Rich History. Food and Nutrition Magazine. Dec 28, 2013 (Note: This is the magazine of the Academy of Nutrition and Dietetics.)
Martinez-Cruz Oliviert et al. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. Journal of Chromatography A. Volume 1346, 13 June 2014, Pages 43–48.
Hennen, Mark et al. Savor: Flaxseed. Food and Nutrition Magazine. March 1, 2008.
