Chia: Nature’s Most Perfect Superfood?

Who doesn’t love the idea of a “superfood” – an edible, one-stop-shop brimming with beneficial compounds?

You’re probably familiar with many popular superfoods, like blueberries, salmon, and whole grains. But what if I told you there’s a super-superfood – one that contains all the important nutrients in these foods, and then some?

In fact, gram for gram, this substance offers more omega-3 fatty acids than salmon, more calcium than milk, morefiber than all-bran cereal, and more antioxidants than blueberries. Now that’s a nutritional powerhouse.

Even more impressive is that fact that all these nutrients and more are found in the tiny, unassuming chia seed.

Packed with Nutrients…

Native Americans have long relied on the seeds of the chia plant (Salvia hispanica) as a staple food and an energy source. The very word chia means “strength” – and no wonder. Chia seeds contain nature’s richest vegetarian supply of omega-3 fatty acids (in the form of alpha-linolenic acid), as well as powerful antioxidants, fiber, and other beneficial compounds.

Chia seeds also have the amazing ability to absorb as much as 12 times more water than their weight, creating a gel-like substance. Sounds a little weird, but when consumed, this gel can help people feel full longer and even prevent spikes in blood sugar that often occur after eating.

All these properties have made chia seeds increasingly popular with health-conscious folks. See, many people consider chia to be a super-food and sing its praises as a remedy for a variety of conditions, particularly cardiovascular disease. Others use the seeds as a weight-loss technique, a source of energy, or a way to encourage regularity and encourage elimination and detoxification.

But are chia seeds really all they’re cracked up to be?

The Heart of the Matter…

When you think about it, it makes a lot of sense that chia seeds might help prevent cardiovascular disease. After all, chia contains even more omega-3 fatty acids than salmon – and a growing body of research has identified the heart-protective effects of omega-3s. Likewise, chia seeds are rich in fiber and antioxidants, both of which appear to help lower the risk of cardiovascular disease.

Sounds promising, right?

Unfortunately, things aren’t that simple. There’s currently little direct proof that eating chia seeds will reduce your risk of heart and vascular problems. That said, some preliminary research does suggest a benefit.

The best evidence comes from a 2007 study that looked at 20 men and women who had been diagnosed with type 2 diabetes, but kept the condition under control. They were assigned to eat either bread containing about 37 grams a day of a specific type of chia called Salba or bread containing wheat bran.

Twelve weeks later, those who ate Salba had significantly lower markers for cardiovascular disease, including systolic blood pressure, C-reactive protein (an indicator of inflammation), vonWillebrand factor (an indicator of blood clotting), and HbA1C (a long-term indicator of a person’s blood sugar level).¹

The researchers’ takeaway? Chia seeds in the form of Salba significantly lessened these risk factors over the long run.

This Seed’s Got Potential…

Although gold-standard studies are lacking, there’s some research to indicate that chia might benefit other aspects of our health, too. In fact, some research does suggest that chia seeds may help prevent type 2 diabetes.

For example, a 2010 study of 11 people found that those who consumed chia seeds (in the form of Salba) had lower levels of blood sugar after eating.² Over time, high levels of blood sugar can lead to insulin resistance and diabetes.

Plus, animal research suggests that chia seeds appear to help prevent insulin imabalances in rats fed sugar-rich diets, although these results haven’t yet been replicated in humans.³

When you consider the anecdotal evidence, chia looks even more promising. Some people find that chia helps to ease the pain and inflammation caused by arthritis, possibly because of its high content of omega-3s. These same fats may offer even more benefits, as they appear to help boost metabolism and promote lean muscle mass.

And when added to water or another liquid, chia seeds have been touted to encourage elimination and detoxification by cleansing and lubricating the gastrointestinal system. Athletes have even reported that chia seeds provide a constant source of energy, helping them perform at optimal levels for much longer periods of time.

But we have to take such claims with a grain of salt. Chia sounds impressive, but it’s important to remember that many of these benefits are only anecdotal and no rigorous studies yet support such claims.

Chew On This…

Chia seeds are a natural food, not a supplement, and they’re a safe addition to the diet – for most people. Keep in mind, however, that chia may trigger mild gastrointestinal problems, such as gas and bloating, probably due to their high fiber content.

More important, there are a number of interactions and contraindications for chia, and these seeds aren’t right for everyone. For example, people who are allergic to sesame and mustard seeds could develop an allergic reaction to chia.

Because chia seeds contain a high amount of alpha-linolenic acid, which has been found in some studies to increase the risk of advanced prostate cancer, men with prostate cancer or at high risk for it should pass up chia. And it’s a good idea to check with your healthcare provider before taking chia seeds if you also take heart the anticoagulant drug warfarin, as chia may also increase the risk of bleeding.

A Super Addition to the Diet…

If you’ve determined that chia seeds are safe for you and are curious about their purported benefits, go ahead and give them a try. Chia has a mild, nutty flavor and can be eaten whole or ground and added to yogurt, oatmeal and other cereals, smoothies, vegetables, rice, or used in baking. They’re even gluten free.

Not sure how much chia to eat? The manufacturer of Salba recommends 1 tablespoon (12 grams) a day, which reportedly contains over 2,500mg of omega-3 fatty acids, 4.5g of dietary fiber, and various minerals.

Of course, whether super-supplements or superfoods, nothing can replace a healthful diet that’s loaded with nutrient-dense, real, whole foods, focused primarily on pastured, organic or wild meat, poultry or fish, with a healthy serving of leafy green vegetables, a good amount of fruit and above all, low in trans fats, sugar, grains and refined carbohydrates.

And, as always, remember to keep an open mind to new ideas, but ALWAYS do your own homework…and combine that with common sense to figure out what’s best for YOU.

Naturally yours,

The Sherpa

CHIA FRESCA

GOJI CHIA FRESCA

November 21, 2012

Chia fresca is a very popular drink in Mexico and Central America (where chia seed originates from) : simply stir 2 teaspoons of chia seeds into 250ml of water (you’ll end up with a slightly gelatinous liquid). Add lime or lemon juice and sweeten to taste if you wish, and enjoy.

Chia fresca, as it’s name suggests, is very refreshing (serve it with ice cubes in the summer) and rehydrating.
It is by no means hot in Western Europe at the moment, but (room temperature) chia fresca will keep you well hydrated and satiated throughout the colder months as well, when you tend to drink less. It is actually a great drink for the autumn and winter months :

• Chia seeds are a great source of complete proteins, so easy to digest that eating them leave you feeling light and nourished. Unlike flax seeds, they don’t need to be ground to access their goodness.
• Due to their high soluble fibre content, chia seeds absorb liquid and slow down the loss of electrolytes, maintaining the body hydrated for longer. Hydration (not fancy cosmetics …) is the absolute first step for soft plump skin, so I am all in !
• You will be happy to learn that the soluble fibre in chia seeds also help regulate blood sugar levels, ensuring stable energy levels and greater endurance, especially for all sporty babies out there.

Your basic recipe here is simply pure fresh water and chia seeds.
Adjust the quantity of chia seeds for your preferred consistency. Use white or black chia seeds for different colour effect. Add lemon or lime for a traditional lemonade chia fresca, superfood powders, fruit juice or crushed fruit, dried fruits of your choice for variety, add a dash of sweetener (stevia, xylitol, yacon, agave, coconut palm sugar, honey, maple syrup, …) if you wish …

Serves 1 – makes 1 litre (to be sipped throughout the day) :

1 tbsp white chia seeds

1 tbsp goji berries

1 litre pure fresh water

In a 1 litre mason jar, put the chia seeds and the goji berries. Cover with the water to fill the jar. Screw the lid back on and shake. Allow to stand for at least half an hour, shaking the jar a few times.
It’s ready. Easy peasy. Sip throughout the day for long lasting hydration and nourishment.
Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :
© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from http://rawfoodetc.wordpress.com/

National Cupcake Day on december 15

It’s National Cupcake Day! Cupcakes have been an American culinary icon since the 19th century. Prior to cupcakes, ingredients used in baking were primarily weighed rather than measured. These delightful treats shifted the art of baking from weighing to measuring ingredients.

For many years, cupcakes were known as one-two-three-four cakes because of their recipe: one cup of butter, two cups of sugar, three cups of flour, four eggs, plus one cup of milk and one spoon full of baking soda. This formula is still the traditional cupcake recipe that many people use today. Fun fact: the world's largest cupcake was displayed in July of 2009 at the Covent Garden Real Food Market in London. This cupcake was about 4 feet in diameter and weighed over 330 pounds! It also contained 200 eggs and took over 50 hours to make.

Celebrate National Cupcake Day and send a whimsical Christmas cupcake free eCard! Then bake your favorite cupcake recipe or head to a local cupcake shop!

Chia Seeds and Women’s Health

Instantly half of the world population—women--would have better health if their diets contained some chia seeds. And that is because a higher intake of Omega-3 essential fatty acids (EFA) has been proven to relieve or even reverse some of the most common conditions affecting women.   

v  Improvement of General Health. Elevated triglyceride levels are linked to heart disease, particularly in women. Because Omega-3 essential fatty acids have a powerful effect on triglycerides, women especially gain from a regular intake of Chia seeds. 

v  Relief from Dysmenorrhea (painful periods).One underlying cause of painful periods is a disturbed balance between anti-inflammatory, vasodilator Omega-3 (which increases blood flow) and pro-inflammatory, vasoconstrictor Omega-6. Chia seeds, as previously explained in a previous page, has a higher ratio of Omega-3s over Omega-6s, and can relieve monthly pain and cramping. 

v  Protection from Breast Cancer.Omega-3 EFA contains natural anti-inflammatory qualities that prevents cell mutation and kills cancer cells.

v  Improves Fertility. Increased intake of Omega-3 can facilitate pregnancy by increasing blood flow to the uterus and improving hormonal levels.

v  PREGNANT WOMEN NEED OMEGA-3!    During pregnancy, Omega-3 supplementation lowers the risk of premature birth. Chia could also play an important role in preventing pre-eclampsia or high-blood pressure during pregnancy. 

v  Healthy and Happy Babies.  Omega-3 EFA transfers from the mother to the baby via the placenta. Omega-3 is vital for the development of the fetus. It can promote fetal health and growth. It can also enhance the baby’s brain development. A human brain literally sits in Omega-3 fatty acids and needs Omega-3 in high concentration for it to function properly. In babies, Omega-3 is crucial for their brains’ structural development, something so foundational that it could affect their mental capabilities for the rest of his/her lives. 

v  After-Birth Benefits.  Numerous studies have shown that Omega-3 EFA increase levels of serotonin, a ‘feel good’ hormone that relieves depression. An increased intake of Chia by new mums could help postpartum depression. Also, a breast feeding mum taking Chia seeds, pass on Omega-3 to her baby and enable infant brain development to continue at a health rate. Not all baby formulae are enriched with Omega-3, and if they are, could come at a premium price. 

v  Stress-Free Menopause.  It is generally accepted, and has been proven that Omega-3 fatty acids may help prevent problems associated with menopause. Studies show that increased daily intake of Omega-3 could reverse symptoms of depression and occurrence of hot flushes. 

v  Safer Hormone Therapy.  Hormone therapy has been seen to increase triglyceride levels in women, which could lead to cardiovascular disease . An increase intake of Omega-3 by women receiving hormone therapy is recommended.

The History of Chia Seeds

Chia seeds despite its new popularity, is in fact an ancient food revered by the Mayan, Aztecs and Native Americans as early as 3500 BC.

Historical records show that they prized chia seeds for its properties that enhanced strength, energy and endurance they needed in extreme desert conditions such as extreme heat, dryness, and shortage of food, water and medication. 

Edward Palmer, a plant explorer wrote in 1871:  “In preparing Chia for use the seeds are roasted and ground, and the addition of water makes a mucilaginous mass several times the original bulk, sugar to taste is added, and the result is the much prized semi-fluid pinole of Indians and others-to me one of the best and most nutritive foods while traveling over the deserts”.

The history of chia seeds is linked to stories of strength and endurance. The American Indians would eat only chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to carry messages. Traders carried it as an all-important part of their diet while traveling from one trading post to another. The Aztecs and Indians, when hunting, did not always have horses to chase after their prey. Instead, they stalked the animals on foot, sometimes running all day, carrying nothing but a pouch of Chia and their hunting spears. No wonder they called it the ‘running food.’

When the Spanish conquerors arrived in South America under the command of Hernando Cortez, their Jesuit chroniclers referred to chia as the third most important crop to the Aztecs behind only corn and beans, and ahead of amaranth . They noted how chia was revered throughout society and was even used as tribute and taxes to the Aztec nobility. The Conquistadores saw that chia was an integral element in their religious and spiritual culture, as even the name itself was part of their symbol for energy and life.

Because it was so fundamental an ingredient in the Aztec civilization, Cortez was convinced that to completely conquer the native people, their most fundamental practices and beliefs had to be destroyed. Chia seeds certainly fell in that category, and what followed was a systematic campaign of burning and destruction of chia fields. Growing chia became illegal, with the Spaniards imposing heavy fines and severe punishments on anyone caught with the seeds in their possession.

Some chia seeds found their way to Spain, and it was there that it was mistakenly classified as a specie native to the country. Thus the Latin word for Chia: Salvia hispanica L.

Since the wipe-out of the Aztecs, Incas, Mayas, and other South American cultures, Chia was left to grow wild, harvested and eaten only by South American locals and American Indians until the early 80s when word about a ‘super food’ began to make its way to health conscious groups.

Now, thanks to enthusiastic health-conscious marketers and the internet, Chia is a new byword amongst food scientists, agriculturists, nutritionists, botanists, and health food stores. Even athletes now take a daily dosage of Chia.

It was in 1991 when a group of American and South American scientists and agriculturists began collaborating in the commercial production of Chia in Argentina. Thus began a project, the Northerwestern Argentina Regional Project that provided growers with an alternative crop that turned out to improve people’s health.

It is now grown in South America, Central America and Australia.

Article from http://www.chialive.com.au/ on 10-12-2012

What Is Chia?

What Is Chia? By Dr Weil

I heard that "chia" is a good source of omega-3 fatty acids, but I don't know what it is, where to get it or what to do with it. Can you enlighten me?

Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant. In pre-Columbian times they were a main component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. I've read that one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Chia has a nutlike flavor. You can mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca." As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods. I find them tasty and an interesting addition to my diet.

Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century, AD, but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals). Until recently, chia was produced by only a few small growers, but commercial production has resumed in Latin America, and you can now buy the seeds online and in health food stores.

Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; fed to cattle chia enriches milk with omega-3s. Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods. Another bonus: insects don't like the chia plant so it is easier to find organically grown varieties. I expect we'll soon be hearing much more about chia and its health benefits.

Andrew Weil, M.D.

NOTE from the editor: Chia seed is considered to be a Dietetic Nutritional Supplement by the Food and Drug Administration (FDA). In addition, it complies with the severe criteria of nutrients content established by this organization to be regarded as “healthy food.” Chia seeds are definitely a great addition to both the grain free and gluten free diet!