Why Try Chia?

A funny tune may come to mind when you hear the word “chia.” Cha-cha-cha-cha-chia! Chia is more than the clay pots with greenery posing as fur or hair. It is a seed named Salvia Hispanic L, a traditional food in central and southern America. Chia seeds have a high oil content and are a good source of heart-healthy omega-3 fatty acids, specifically alpha linoleic acid (ALA). Chia seeds may be small, but they pack in protein, carbohydrates, dietary fiber, vitamins and minerals, including iron, magnesium, calcium and zinc.

Research suggests that consuming chia seeds may help reduce cardiovascular risk factors by lowering cholesterol, triglycerides and blood pressure. The seeds are very mild in taste and are considered by some to be flavorless. They can be eaten raw, whole or ground. Depending on what you put them in, chia seeds serve as a nice added crunch to a dish or a pleasant gelatinous texture when added to liquid. To add some omega-3s and extra fiber (five grams per tablespoon) to your meal, try these easy tips to incorporate chia seeds into the foods you already eat:

• Raw Chia (crunch): sprinkle on cereals, salads, vegetables, toast or rice
• Soaked Chia (gelatinous): swirl in yogurt, juice, smoothies and baked goods
• Chia Sprouts: add to sandwiches, salads and soups just before serving
  

Bottom line: Don’t let the size of chia seeds fool you; these tiny seeds are nutrient dense, packed with omega-3s and fiber. Research suggests consuming chia seeds may improve cardiovascular risk factors and make a great addition to a heart healthy diet. Interested in growing your own chia sprouts? Get more information on growing and using chia sprouts here.

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