America's Downtown Mile

What a powerhouse of a seed.  It’s so tiny, but packs a nutritional wallop! I heard it is going mainstream with Dr. Oz and Oprah.  Raw foodists have been using it for years and even some alternate health practitioners.  It may have been newly  introduced to us, but has been around for quite a while.  The Aztecs and Mayans relied upon it in everyday life and for their warriors.  It is the most nutritionally dense food we know about. It gave the warriors tremendous energy to run and fight battles.

Chia seeds are high in protein, calcium, and Omega-3. Higher than meat, milk and flax seed or fish oil. Plus they are lightweight, portable and a great snack on the trail or a run. They are good for diabetics with their complex carbohydrates, and are beneficial to the heart, and high in fiber for a healthy GI tract.

They are loaded with vitamins, minerals and antioxidants. They are the best source of Omega-3 and are high in Omega-6.  The optimum ratio of Omega-3 to Omega-6 is 3:1 and chia seeds meet that requirement.

Chia is rich in antioxidant oils.  It contains chlorogenic acid, and caffeic acid plus myricetin, quercetin, and kaempferol flavonoids.  These are wonderful for recovery from a run. They are richer in antioxidants than blueberries!

Omega-3 fatty acids have been shown in medical studies to reduce the risk of strokes and heart attacks.  Eat your chia regularly as it also protects brain cells  from progressive diseases like Alzheimer’s and Parkinson’s disease.

The high concentration of omega-3 essential fatty acids in chia make it a perfect food for people wanting to prevent the onset of cardiovascular, circulatory, or neurological diseases. There is evidence to suggest they lower blood pressure and reduce or protect against inflammation in such diseases as arthritis and heart disease. All of these things are great but what really sets it apart is it’s hydrophilic ability.  It absorbs up to 14 times its weight in water.

For a runner this is golden news. You will stay hydrated much better and longer! Hydration means greater stamina and endurance.  More muscle power.  It alleviates  muscle tremors and no “hitting the wall”.

How many to eat to receive these wonderful benefits?  Recommendations vary but at least three Tablespoons  total for the day to see some benefits.  More is certainly fine as it is a whole food and not refined, concentrated or altered in some other way.  Make sure you pick out some chia seeds that aren’t GMO (genetically modified organism).

Chia is versatile and can be ground up into flour for baking or dehydrating.  The most interesting way is to make chia gel and use it as a binder or egg substitute. (1/3 cup chia and 2 cups water.  Stir and wait at least 15 minutes.  If you wait 2-3 hours you will get as much gel as possible and the lumps will break up on their own. Keeps in the fridge for several weeks).

Add a little here, add a little there, or eat it straight off the spoon! Soon you will see and feel the benefits of eating this mild tasting, delicious seed.