Los Angeles Triathlon Club
Super-Food Spotlight: Chia Seeds
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Date Created: 06/21/13

Written By: Markus Boesch

Super-Food Spotlight: Chia Seeds --- ____ Chia seeds are "super" because they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known "super seed" flax, but unlike flax seed, you don't need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more - even protein! ____ Chia seeds are packed with antioxidants, high in protein, fiber, essential fats, and essential minerals such as sodium, calcium, phosphorous, manganese and potassium. They have a great many health benefits making chia seeds an important, and easy, ingredient to get into the diet. ____ The American Dietetic Association recommends 20 to 35 grams of fiber each day, but the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. They are fabulous colon cleansers and actually clear out the digestive tract so that you absorb more nutrients and eliminate waste more efficiently. It also prevents indigestion and heartburn without risk of harmful side effects. ____ Contributing to its super-food status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health and beautiful skin, hair and nails. ____ This is a super food for diabetics because they help stabilize blood sugar levels. Studies show that eating chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars. ____ Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive. ________________ * Eat Healthy & Thrive! Enhance Performance and Recover Faster. Nutrition is the Competitive Edge!

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