Ch-Ch-Ch-Chia!

Just went to the store and bought some chia seeds! Okay, I know, the first thing that comes to mind when I hear the word "chia" is the commercial for the beloved, or at least humorous, 80's Chia Pet. In fact, that actually kept me from purchasing these seeds for a while.

I've heard all sorts of good things about these little seeds. They help stabilize blood sugar, improve your mood and concentration, give you sustained energy, fill you up, lower your cholesterol, help your digestive health, build strong bones, create healthy skin, hair, and nails, help maintain hydration and optimize your ability to absorb nutrients from other foods. 

The first time I heard chia referred to as a super food was in the book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Racethe World Has Never Seen. The book was good, although a little outlandish. The author wrote about real people and real events, but he'd obviously taken a ton of liberties with his material. In the book he talks a lot about the Tarahumara Indians of Mexico and their ability to run hundreds of miles, without rest, just for enjoyment. Now, that sounds like torture to me, but apparently I don't know their secrets... Oh wait, I do, because the author reveals them in this book! Okay, so in this book, the author is given what he calls Home-brewed Red Bull, Iskiate, or Chia Fresca. This drink is used by the Tarahumara for strengthening and refreshment. It is brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime.

Here is an excerpt from the book:  

"A tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber and, antioxidants. If you had to pick just one desert-island food, you couldn’t do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on a chia diet, you could probably swim home. Chia was once so treasured, the Aztecs used to deliver it to their king in homage. Aztec runners used to chomp chomp chia seeds as they went into battle, and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean."

Of course, I'm always leery when I hear about a new "super food". Too often they end up being less beneficial than (or maybe just as beneficial as) leafy greens, berries or other fruits and vegetables that aren't specialty items or as expensive. Tahitian Noni anyone? But now that a few years have passed (I think I read that book in 2009), the buzz is still continuing.  I found some recipes for chia salad dressings that I really want to try and there are a ton of other uses for chia in the kitchen. I found an article by a woman named Christina Pirello (an authority on natural and whole foods apparently) that said this:

"Easy to digest and needing no grinding, chia seeds are pretty much the perfect food. You can simply sprinkle them on various dishes, like salads and whole grains; you can soak and sprout them to create smoothies, Chia Fresca (see recipe below) or morning porridges, like oatmeal; you can add them to baked goods like breads, muffins and biscuits. Small, like poppy seeds, chia are mildly nutty, but without a strong flavor, so they can be used in a variety of ways without altering the flavor of a dish.

Chia Fresca

The perfect before-the-gym endurance drink, I take this about 30 minutes before a workout.

1 cup spring or filtered water

1 tablespoon chia seeds

2 teaspoons fresh lemon or lime juice

2 teaspoons agave nectar or honey

Whisk the chia seeds into the water and allow them to soak for 10-15 minutes. Stir in lemon or lime juice and agave and whisk well. Drink immediately. Makes 1 serving."

Oh, and if you aren't sold on chia yet (and you are still reading this post!), here are some more amazing things about chia seeds:

Chia Nutrition Information (Taken from various sources around the internet. Yeah, it's bordering on plagiarism, but I'm too lazy to go back and figure out where all the info came from. Maybe I need some Chia Fresca!):

Super Soaker - Chia seeds can soak up to ten times their weight in water! If you soak chia seeds in water for about 30 minutes, you will get a glass of almost solid gelatin. Science believes this is the result of the soluble fiber in the chia. These fibers, known as mucilages, may also form this gel-like texture in the stomach when you eat chia, creating a barrier between carbohydrates and the digestive enzymes that break them down, slowing the conversion of carbohydrates to sugar...so they can be a natural aid in controlling diabetes!

Excellent source of omega-3 fatty acids - Chia seeds are the best plant source of omega-3's known. They contain over 60% essential fatty acids. They contain more omega-3's than flax seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes.

Easy access - Flax seed is fantastic (if you don't know it's benefits, you should do a bit of research or give it a try). However, Chia seed is even better than flax in in terms of ease of access to the nutrition. Chia seeds do not need to be ground for their nutrients to be available to the body. Plus, chia is very shelf stable without the need for fancy packaging or concern of rancidity.

Antioxidant protection - Loaded with antioxidants (more than blueberries).

Fiber - Chia has more fiber than most bran products. It has both soluble fiber (which forms the outer gel), and insoluble fiber. Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the intestinal tract. The soluble fiber can act as aprebiotic and help feed the good bacteria in your digestive system.

Vitamins and minerals - Chia seeds provide calcium (including more calcium than milk), phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorbing of calcium by the body).

Gluten Free - Chia is a gluten free source of fiber and nutrition. If you have food allergies, check with your doctor, but chia is generally beneficial to the digestive system.

High source of protein - Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, check out chia! Plus, the protein source in chia is readily digestible and available to the body. So, if you are pregnant or a weight lifter, chia can provide benefits.

Low glycemic index - Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars.

I'll try to post more on this Super Seed after I start using it.