CHIA SEEDS AND

YOUR HEALTHTALLIA COLEMAN

COMPUTER APPLICATIONS IN NUTRITION

SEPTEMBER 2014

WHAT IS A CHIA SEED

• Derived from the desert plant Salvia hispanica

• Originated in Central America

• Believed to have been a staple of the Aztec diet.

• Excellent source of omega-3 fatty acid.

NUTRIENT CONTENT PER OUNCE

Protein fat Carbohydrates fiber0

2

4

6

8

10

12

Amount in grams

Amount in grams

OMEGA-3’S IN CHIA SEEDS

• Composed of 60% Omega-3’s

• One of the richest plant sources of omega-3

• Reduces high cholesterol and inflammation.

• Enhances cognitive performance

FIBER IN CHIA SEEDS

• 10 grams in only 2 tablespoons

• That's only 1/3 of your daily recommendation

• Lowers cholesterol

• Regulates bowl function

• Reduces inflammation

ANTIOXIDANTS

• Helps provide a longer shelf life

• Protects from free radicles

• Helps slow aging

• And prevents some cancer

MINERALS

• 2 tablespoons provide:

• 18% of DRI for calcium

• 35% phosphorus

• 24% magnesium

• 50% manganese

• Prevent hypertension

• Maintain a healthy body weight

CHIA SEEDS TO:Hot or cold cereal

Fruits and vegetables

rice

yogurt

Sauces

Baked goods

CHIA SEED RECIPESHTTP://WWW.MINDBODYGREEN.COM/0-15072/10-FUN-WAYS-TO-EAT-CHIA-SEEDS.HTML

• Chocolate Chia Mousse

• Avocado on toast with chia seeds

• Matcha Chia Smoothie

• Chia Pudding with kiwi and pomegranate seeds

• Raspberry-coconut chia pops

Yummy

PURCHASING CHIA SEEDS

• Buy your chia seeds from a well trusted source.

• Stores like whole foods, sprouts farmers markets and your local organic whole foods store.

• Look for packages that only have Chia seeds listed on the label.

RESOURCES • 1) Aztec Diet Secret: what are Chia Seeds. EartRight.org. http://www.eatright.org/Public/content.aspx?id=6442472548. Reviewed April

2013. Accessed September 22, 2014.

• 2) 10 Fun ways to eat Chia Seeds! MIndBodyGreen. http://www.mindbodygreen.com/0-15072/10-fun-ways-to-eat-chia-seeds.html. Published August 27, 2014 by Dana James. Accessed September 26th, 2014

• Top Ten Health Benefits of Chia Seeds. Healthy Eating Menu. http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html. Published by Jen Hathwell. Accessed September 26, 2014.

• The Truth About Chia. WebMD. http://www.webmd.com/diet/features/truth-about-chia. Published by Kathleen M Zelman MPH< RD< LD. Accessed September 26, 2014.