Top Five “Fat” Superfoods: Chia seeds

Photo: http://eatdrinkbetter.com/2011/12/16/chia-seeds-recipe/

Why is Chia Seed A Super Fat Food?
The word for strength in Mayan is chia. The chia seed is small but is a nutrition powerhouse packed with a variety of nutrients. Chia can be easily added to what you eat to improve health. Do you remember the CH, CH, CH Chia song?
Chia Seed Contains Omega-3 Fats
Chia is truly a super fat food as most of its calories comes from fat. Chia seed is loaded with healthy omega-3 fats. The typical diet today is unbalanced in the types of fats we consume. We eat more fats from vegetable oils, like corn and soy oil. The over consumption of omega-6 versus omega-3 oils is estimated on average to be about 15:1, https://www.ncbi.nlm.nih.gov/pubmed/12442909/. At this level, it has been shown to dramatically increase the risk diseases associated with inflammation, autoimmune conditions , heart disease and cancer.
Lower ratios 5:1 of omega 3 to omega 6 (respectively) have been found to significantly reduce risk of death from heart disease, reduce colon cancer growth and breast cancer risk, help lessen inflammation associated with rheumatoid arthritis and asthma.
Eating chia seed helps bring back the fatty acid balance as it contains a 3:1 omega 3, omega 6 fat ratio.
Chia Seed Is Filled With Vitamins, Minerals, Antioxidants & Fiber
Beyond its high omega 3 content, chia seed is loaded with nutrients. Two tablespoons of chia seeds contains: 139 calories, 4 grams of protein, 9 grams of fat and 12 grams of carbohydrates (11 of these carbohydrate grams are fiber). It also has:

vitamins B, D, E
minerals (calcium, phosphorous, magnesium, potassium, iron, boron, niacin and zinc)
antioxidants (chlorogenic and caffeic acids, myricetin, quercetin, kaempferol, flavanols)

Antioxidants help promote good health on the cellular level and protect the cell from aging, cancer, heart disease, stroke, type 2 diabetes and exercise induced free radical damage, http://www.ncbi.nlm.nih.gov/pubmed/24811150. If you are interested in learning more about antioxidants and free radicals, there is a simple explanation here, http://greatist.com/health/what-are-antioxidants.
Why Should You Add Chia To Your Diet?
Diabetes Care published a 12-week single-blind crossover study comparing the health benefits of chia to wheat bran. (http://care.diabetesjournals.org/content/early/2007/08/08/dc07-1144). Chia seed significantly lowered blood pressure, hemoglobin A1C ( A three month measure of blood sugar), fibrinogen (A protein that helps blood clots to form), CRP (C-reactive protein, produced by the liver it measures inflammation), vonWillebrand factor (vWF is a blood glycoprotein involved in a large number of blood clotting diseases). No negative effects were found in the liver, kidney or blood.
ch-ch-ch chia slides into super fat food number five because of track record of improving health risk factors and fueling the body with an abundance of nutrients that provide energy and longevity.
How can I Eat More Chia Seed?
For about the same amount of energy as that in a 100 calorie snack pack chia may help keep your health in check. No matter what the reason, adding an ounce of chia to your meals or snacks can be simple and convenient.
If you prefer, chia seeds can be purchased in powder form. Chia seeds can easily be added to your diet. Chia can be a tasty topping on Greek yogurt, smoothies and shakes, salads, cottage cheese, soup, peanut butter & jelly sandwiches or even oatmeal.
You can add chia to your favorite recipe or try one of these:

Mocha Chocolate Chunk Chia Seed Brownies
http://alldayidreamaboutfood.com/2014/04/healthy-chia-seed-recipes.html#DwHQRiISPPOBi48P.99http://blog.bobsredmill.com/gluten-free/fiber-on-a-low-carb-diet/
Coco-choco-chia bars

http://carbwars.blogspot.com/2013/12/coco-choco-chia-bars.ht

Chia Seed Pudding

http://lowcarbdiets.about.com/od/puddingsandmousses/r/Chia-Seed-Pudding-Recipe-Easy-Pudding-Similar-to-Tapioca.htm

Sauteed Zucchini with Toasted Chia Seeds

http://eatdrinkbetter.com/2011/12/16/chia-seeds-recipe/

Chia and The Top 5 Super Fat Food Wrap-Up
If it weren’t for the annoying song chia seed may still be one of nature’s best kept secrets. Chia is a seed loaded with healthy nutrients. Adding chia seeds to meals will help raise omega 3 fats and balance your omega 3, omega 6 ratio which can help you live a healthier life.
Change your diet to include these five fat super foods: