Did you know one tablespoon of chia seeds contains 2,375mg’s of omega-3′s? Chia seeds are the richest plant source of omega-3 fatty acids.

Chia seeds contain the highest known proportion of alpha linolenic acid (ALA) at over 60%. The omega-3 to omega-6 ratio is 3:1. They also contain 19-23% complete protein, providing all essential amino acids in appropriate balance.

Chia seeds are the superfood.

Unlike flax seed, another high source of omega-3′s, they don’t need to be ground before consuming. You can toss them on salads or in your yogurt, add to banana bread, or make a fruit pudding (recipes below).

Due to the strong antioxidant activity, the omega-3′s (DHA, EPA) are not easily oxidized like they are in flax seeds which don’t contain antioxidants.

Here is a breakdown of nutrients that you will find in one serving (2 TBSP) of chia seeds:

• 11g fiber
• 4g protein
• 80mg (9% RDA) calcium
• 1.1mg (7% RDA) iron
• 7% RDA thiamin
• 4,750mg’s omega-3′s (ALA)
• 1,750mg’s omega-6′s (linoleic acid)
• 580mg’s omega-9′s (oleic acid)

Here are the 27 nutrients found (so far!) in chia seeds: calcium, phosphorus, potassium, sodium, zinc, copper, manganese, alanine, aspartic acid, vitamin B-12, fatty acids, tryptophan, threonine, isoleucine, leucine, lysine, glutamic acid, glycine, mathionine, serine, cystine, proline, histidine, phenylalanine, tyrosine, valine, arginine.

Grown without pesticides in Mexico and Guatemala, they are part of the mint family. Chia seeds are easy to digest, are gluten-free, and have a gentle flavor making them easy to blend with other foods.

Recipes

Tip: Chia seeds absorb 9-12X or more their weight in water. This is why they make for an excellent gel as a base for puddings and smoothies. When eaten with carbs, the gel provides a physical barrier allowing carbs to be absorbed more slowly into the blood stream. This gel also help maintain hydration and electrolyte balance. The rule of thumb for making gel is that 1 TBSP chia seeds will make 9 TBSP gel.

Here are some recipes I’ve come up with:

• Sesame Chia Green Apple Salad
• Chia Banana Bread
• Warm Chia Potato Salad
• Mango Chia “Pudding”

 

I also started a post where people have linked up some recipes here: Chia Seed recipe link-up.

Where to Buy

3 lbs chia seeds on Amazon

3 lbs Nutiva chia seeds on Vitacost
If you don’t already have an account with Vitacost, you can receive a $10 coupon now by joining here (I, too, get a $10 coupon!): $10 coupon for Vitacost

 

Challenge

I challenge you to include two tablespoons of chia seeds each day in your diet. Give yourself a good boost of omega-3′s! There are lots of ways to sneak them in. You can even add them to your water or other liquid, and drink without chewing. I added some tasty recipes above, but if you have more to share, feel free to add them!

top right photo credit

Similar Posts:

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Lea Harris founded Nourishing Treasures in 2006. A mom passionate about her family's health and well-being, Lea believes education is power. Encouraging others to take baby steps in the right direction of health for their families, Lea's goal is to raise awareness of what goes into our mouths and on our bodies, providing natural alternative information that promotes health and prevents disease by using traditional foods and nature's medicine. Lea is a Certified Health Coach graduate from Beyond Organic University, and a Certified Aromatherapist graduate from Aromahead Institute. "Like" Nourishing Treasures on Facebook, join the Nourishing Treasures Group on Facebook, follow @NourishTreasure on Twitter, and subscribe to our newsletter. You can also find me on Learning About Essential Oils forum, and Fido Fermentation Facebook group. Disclaimer: I use affiliate links wherever possible. So if you click on a link, and make a purchase, I might make a small commission, but it doesn't cost you any more.