We all want to reverse the ageing clock and feel, as well as look youthful. The good news is there are many things you can do, including sleeping 7-8 hours a night, connecting with people, feeling grateful, living with purpose, keeping active and fuelling your body with a variety of nutrients.
I have to admit I quite like the term ‘superfood’ as it conjures up thoughts of exciting health benefits, and I view it in terms of adding a range of beneficial ingredients into a healthy balanced diet. However I can also see that there is a danger to labelling single food types as a single ‘superfood' in just the same way as some view a vitamin supplement. No single food or supplement can undo the damage of an unhealthy diet. If we are happy with this message, we can move into the realms of learning how to add a few of the foods that are currently viewed as ‘superfood’.
In this post I would like to share with you one of our superfood favourites. We absolutely love chia seeds, as we feel that these tiny little seeds incorporate so much goodness, can be easily added into our foods and just contribute to our overall joie de vivre!
Chia is the seed from Salvia hispanica L. and although we think it a new ‘superfood’ ingredient, it has been a traditional food in central and southern America for centuries.
Clinical trials investigating chia seeds are still limited, and the most effective studies have only been shown in rats, however the health benefits can not be ignored. The presence of omega 3 fatty acids, calcium and fibre in this vegan, gluten free friendly seed make it a must for all health conscious. When added to water these seeds become gelatinous which has encouraged food scientists to replace eggs in recipes for those who are not able to tolerate them. It is also good news if you have no eggs left (1 tbsp of chia seeds with 4-5 tbsp of water - soak for 15 minutes then use as a replacement for 2 eggs)!
I have added more insights into the nutrients and potential benefits below, but what I really love about these seeds is that you can incorporate them easily into coconut milk for a lunchtime dessert, sneak them into healthy flapjacks (see our kids energy bar recipe) and morning smoothies with or without oats.
Nutrient content and potential health benefits of chia seeds:
- omega 3 fatty acids - omega 3 is important and has been shown to support heart and brain health. Chia seeds are very high in omega 3, however we humans are not efficient when converting the plant forms (ALA) into what we need for the health benefits (EPA and DHA). Therefore many experts advise us to consume oily fish, an algae or vegan DHA supplement.
- calcium -18% calcium, chia is a superb source of this important mineral. It is even better news that chia is also a good source of magnesium, phosphorus and protein which all support bone healing. Excellent news for those who need to avoid dairy products.
- antioxidants - chia seeds contain antioxidants to protect the healthy fatty acids, and we know that antioxidants have a role in preventing cell ageing and disease by fighting free radicals.
How can you include these in your day:
- add to a smoothie
- sprinkle on porridge
- sprinkle on fruit and yoghurt
- blend berries then add chia seeds - soak overnight
- chia pudding - just add 1 tbsp of chia seeds to 100ml of almond or coconut milk and leave in the fridge overnight. The next day berries and cinnamon can be added (amazing with a teaspoon of mac powder to give you an energy boost), then enjoy x
Thank you for reading this post and please get in touch if we can help you with any of your super food questions or creating the healthy habits that you deserve.
Lots of love
Kelly x
Where to buy:
Information sources:
Ranil Coorey*, Audrey Tjoe andVijay Jayasena, Gelling Properties of Chia Seed and Flour, Journal of Food Science, Volume 79, Issue 5, pages E859–E866, May 2014
Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats.
Br J Nutr. 2009 Jan;101(1):41-50. doi: 10.1017/S000711450899053X. Epub 2008 May 20
The promising future of chia, Salvia hispanica L.
J Biomed Biotechnol. 2012;2012:171956. doi: 10.1155/2012/171956. Epub 2012 Nov 21.
