Eat nuts and seeds every day – especially chia

Posted
Tuesday, May 11, 2010

Nuts and seeds have always been a staple food of homo sapiens, until 20th century fat phobia kicked in. In case you didn’t know there’s never been any evidence that eating nuts or seeds is anything but positively good for you. Today’s study of 25 high quality trials in the Archives of Internal Medicine[2010;170[9]:821-827], confirms that eating 67 grams a day, a small handful, have lower cholesterol with more HDL and less LDL, lower triglycerides (blood fats) and consequently a reduction in risk for cardiovascular disease.

Nuts and seeds are excellent sources of antioxidants such as vitamin E and plant sterols and soluble fibres. Colder climate nuts and seeds are also rich sources of omega 3 fats. Walnut, flax and chia seeds are the best in this regard.

They are also abundant in minerals. Almonds and sesame seeds, for example, are especially high in calcium, while pumpkin seeds are a superb source of magnesium. All nuts and seeds are rich in zinc.

But which is the best all rounder? The answer is chia seeds, a staple food of Meso-America, going back to pre-BC, but this incredible food was actively discouraged by the Spanish conquistadores since it was virtually worshipped, much to the chagrin of the Christian conquerors and thus fell foul to the equivalent of 16th century ‘novel food’ act. So, if you haven’t heard of them now you know why. But chis seeds are making a comeback.

Chia seeds are nutritionally superior to flax in that they are highly in omega 3, antioxidants , calcium and magnesium, much lower in sodium and, like flax, a very good source of protein, as well as soluble fibre. Chia oil is 64% alpha linolenic acid (omega 3) and 19% linoleic acid (omega 6), compared to flax which is 58% omega 3 and 15% omega 6. In truth they are both excellent sources of omega 3 but chia definitely has the edge on minerals providing 631mg of calcium and 466mg of magnesium per 100 gram (flax is 199mg of calcium and 362mg of magnesium). I have a 15 gram serving every day (a heaped dessertspoon) which is giving me 100mg of calcium and 70mg of magnesium. That’s a really decent amount.

Chia is also very low in sodium (19mg versus 34mg per 100g in flax) and very high in fibre, as is flax. Both provide soluble fibres.  Both are high in protein. Chia is about 20% protein, much higher than grains, including quinoa. Rice is only 7% while oats is pretty much the best grain in this regard with 17% protein.

Flax has some disadvantages too which stopped it becoming a staple food. Historically it was used more for clothing and for oil. Unlike Chia is has quite a high level of anti-nutrients such as glycosides, trypsin inhibitors, phytic acid and others. I don’t want to put you off eating flax but these anti-nutrients don’t make it the ideal food in large quantities while you could literally live off chia. Chia, being very high in antioxidants, also stores for longer.

If you’ve never tried Chia it has a much nicer, slightly nutty flavour than flax and tastes good on its own, added to cereal, or on salads, soups our in bread or cakes. It hasn’t quite hit the health food stores yet but Totally Nourish sell both ground and unground seeds in a sealed bag by mail order. They are tiny, like sesame, so need grinding to get out the all the goodness. You can also use ground Chia flour for baking.

If you’d like to find out more here are two useful websites http://www.eatchia.com and http://www.drcoateschia.com.

source: http://www.patrickholford.com/index.php/blog/blogarticle/730/

The dossier was introduced in 2006 by the Columbus Paradigm Institute S.A. in collaboration with Functional Products Trading S.A.

The popularity of whole grains is opening up doors for more novel, flavourful and lesser known types of grain. The newest star to emerge in the world of ancient grains is Chia.

Cultivated by the ancient Aztecs as a high-energy, endurance food, Chia is one of the richest plant sources of Omega-3 fatty acids, which have been shown to promote cardiovascular health. It also contains high levels of fibre, easy-to-digest protein, amino acids, vitamins, calcium and other minerals. Plus, it offers outstanding antioxidant value – Chia has a higher ORAC value than fresh blueberries.

Benexia™ Chia Seed is the only quality-certified Chia on the market, grown under Good Agricultural Practices (GLOBAL-GAP), and carefully selected under GMP (Good Manufacturing Practices) and has achieved HACCP (Hazard Analysis and Critical Control Point) international quality standards.

As a partner of the Columbus Paradigm Institute, Benexia offers food companies the opportunity to upgrade their branded products to a Columbus Concept Standard product, the healthiest scientifically validated category of food products.

*Opinion on the safety of “Chia Seed (Salvia Hispanica L.)- and ground whole chia seeds” as a Food Ingredient – Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies (Question No EFSA-Q-2008-008), adopted on 13 March 2009 (EFSA Journal 2009; 996:2-2).

Commission decision of 13 October 2009 authorising the placing on the market of Chia seed (Salvia hispanica) as novel food ingredient under Regulation (EC) Nº 258/97 of the European Parliament and of the Council.

Décision de la commission 13 octobre 2009 autorisant la mise sur le marché de graines de Chia (Salvia hispanica) en tant que nouvel ingrédient alimentaire en application du règlement (CE) Nº 258/97 du Parlement européen et du Conseil.

Decisión de la comisión del 13 de octubre de 2009 por la que se autoriza la comercialización de semillas de chía (Salvia hispanica) como nuevo ingrediente alimentario con arreglo al Reglamento (CE) nº 258/97 del Parlamento Europeo y del Consejo.

" Este libro nos acerca una propuesta novedosa y original, para experimentar en la cocina con nuevos sabores a partir de una semilla ancestral como es la chía; la mayor fuente vegetal de omega 3, que incorporada a nuestra dieta favorece la prevención de enfermedades cardiovasculares.
 
Contiene importante información nutricional, con lenguaje claro y fácil de entender; un recorrido por la historia de la chía, sus ventajas y su aplicación en la alimentación diaria.
 
Encontrará recetas de bizcochuelos, budines y tortas, muffins, masitas, merengues, postres, panes y galletitas.
 
Preparaciones sabrosas, con técnicas al alcance de todos: con sus ingredientes, su clasificación nutricional por porción y secretitos para compartir.
 
Y un capítulo a todo color con platos terminados, para deleitar y deleitarse."

8-9 December 2008 – Gent, Belgium

Some Latin American plants with health-related attributes have the potential to satisfy the growing international demand for foods, healthcare and wellness products with high nutritional and functional value, especially in Europe. Thus it is important to promote the development of export markets for functional food products from Latin American agro-biodiverse crops. This need is being addressed in the EC project EULAFF (European Action on Latin American Functional Foods; http://www.efb-central.org/eulaff/).

The commercial development of a functional food sector and its corresponding supply chain has the potential to significantly contribute to the economic development of Latin American countries, which , along with the development of a European functional foods sector, is the main purpose of EULAFF.

In addition, identification of the active ingredients in these foods, and characterisation of their therapeutic and pharmacological activities would provide new opportunities in the pharmaceutical, cosmetics and ingredients sectors.

Previous workshops held by EULAFF demonstrated a number of promising value chains that have been identified by Latin American research teams and that are of potential interest for European companies in the food, drinks and pharmaceutical sectors.

Young adventurers currently navigating in southern Chilean waters became Benexia Chia fans and discovered by experience, its satiety vertues.

" …..After 5 minutes of recovery, we start our day with big mug of quaker poridge, mixed with milk pouder, raisins, sugar and 6 spoons of Chia seeds. We found the seeds that we didn´t know before, very useful, since it grow bigger in touch with water and adds `volume` to the breakfast….."

The Benexia™ Team wishes them all a unforgettable Patagonian kayaking trip!

 Know more about their adventure.

22 sep 2008 – TVN – Chile

One of the largest super-market chain in Chile “JUMBO”  presented the first bread offering a healthy balance between the fatty acids Omega 3 / Omega 6

History and Description:

As this drink was closely related to the Aztecs culture, it was forbidden by the conqueror force (the Spanish) with the intention to break-down any local culture rooths to facilitate it conquers. But only 15 years ago the Chia seeds, virtues  and beverage have been rediscovered and quickly recovered its priveleged place among Central America´s traditional tables, Mexico, Guatemala, Puerto Tico. In some countries it´s even taken as "national drink" and known under the name "Jugo de Chan".

Chia Benexia Juice: a fresh, surprising and tasty drink!. It is especially well adapted for summer time and it is a good companion for any food.

INGREDIENTS:

• 4 or 5 tbs of Chia seeds (4×13 g, omega 3 content: 1200-1500mg)
• 4 or 5 lemons
• sugar (as per your convenience, as reference: 4 tbs)
• 4 litres of water / 1 gallon

 

 

• Toast the Chia during 2 minutes in a frying pan
  Grind the seeds with a mixer, 2 minutes  (it is always better to previously toast the seeds for taste and helps not to force the mixer machine!, but pay attention not to burn it)
  Mix the seeds + water + lemons + sugar

• 1 piece of tuna loin (500 grs.)
• 3 tablespoons low-sodium soy sauce
• 3 tablespoons lemon juice
• 1 orange, juiced
• 1 tablespoon olive oil
• 1 egg yolk
• 4 tablespoons ground black pepper
• 1 cup Chía seeds
• Olive oil spray

 

 

• Mix soy sauce, lemon juice, orange juice and olive oil. Pour over the tuna and marinate for about 20 minutes. Beat egg yolk with ½ cup water.
  Mix pepper and Chia in a plate. Dip the tuna in the egg yolk and then in the Chía and pepper mix. Spray a skillet with the olive oil spam and fry the tuna on all sides, over medium he