Three Cheers For Chia

Chia seeds are rich in the plant-based omega-3 fatty acid called alpha-linolenic acid, or ALA. ALA is the plant-based equivalent to marine-derived omega-3 fatty acids EPA and DHA you get from eating fish or taking fish oil supplements.

Chia seeds are high in fiber; in addition to supporting digestive health, chia fiber helps feed the healthy gut bacteria linked to immunity and a positive mood.

Chia seeds help stabilize post-meal blood sugar levels and improve insulin sensitivity. In a study that compared chia to flax seeds, both resulted in lower blood sugar levels. Still, chia had a more exceptional ability to convert glucose into a slow-release carbohydrate and positively impact satiety. That led to reduced appetite and desire to eat.

So, in summary, Chia seeds are a good source of plant-based omega-3 fatty acids, a good source of fiber, contain some B vitamins and zinc, and help stabilize blood sugar levels and improve insulin sensitivity.

Want some peer-reviewed science?

“Chia seeds have high contents of dietary fiber and proteins, rich in many exogenous amino acids. Moreover, chia seeds have high polyunsaturated fatty acids, mainly alfa-linolenic acid, belonging to omega-3 fatty acids. These seeds are also a good source of many minerals and vitamins and bioactive compounds of high antioxidant activity, particularly polyphenols and tocopherols. Current research results indicate many health-promoting properties of chia seeds. These seeds are ascribed a beneficial effect on the improvement of the blood lipid profile.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/

Want a recipe?

This smoothie recipe has a delicious mix of ingredients that also have anti-inflammatory benefits.

INGREDIENTS

· 1 ½ cups frozen pineapple chunks

· 1 cup coconut water (no added sugar)

· 1 tablespoon finely chopped fresh ginger (or 1/4 teaspoon ground ginger)

· 1 teaspoon chia seeds, plus extra for garnishing

· 1 teaspoon ground Turmeric

· 1/4 teaspoon ground black pepper (fun fact: pepper enhances curcumin absorption in the body)

INSTRUCTIONS

1. Add all ingredients to a blender. Pulse until smooth.

2. Serve immediately, garnished with extra chia seeds if desired.