Chia Seeds

Nature’s Superfood

Chia seeds, which were one of the oldest energy sources for the ancient people of Mexico, also served for medicinal purposes and as offerings to the gods. After being ignored for centuries, these seeds have drawn the attention of nutrtitionists worldwide due to their high content of omega-3 fats. But their nutritional benefits include more than just that:their high level of "good fats" can rebalance the lack of omega-6 and omega-3 in our modern diets. This excellent ratio between these two types of omega fats promotes cardiovascular health and prevetns blood lipid disorders. Chia seeds also include an impressive amount of protein, rivaling the content of seafood or cheese.

Chia seeds are full of calcium and phosphorus to the extent that 1 tablespoon provides more than 10% of the recommended daily intake of calcium and more than 15% of phosphorus! Perfect to maintain bone density. Chia seeds are rich in polyphenols and manganese and are also comparable with the antioxidants in pomegranate. * Studies have shown that compared to traditional oils, the consumption of seed oil or Chia oil, can reduce triglycerides and can help in a significant increase in "good" blood cholesterol (HDL). These seeds have real health benefits and are free of toxic compounds or phyto-hormones. 

A study published in 2007 ** revealed that daily consumption of 2 tablespoons of chia seed caused both improved blood sugar levels in diabetics and a decrease in blood pressure associated with a decrease of 37% of inflammation markers. The time is now to put these little seeds in your recipes in order to add a nutty flavour, a crunchy texture and to reap the nutritional benefits that these seeds contain. * Ayerza R Jr, Coates W., "Effect of dietary alpha-linolenic fatty acid derived from chia when fed as ground seed, whole seed and oil on lipid content and fatty acid composition of rat plasma.", Ann Nutr Metab., vol. 51, no 1, 2007,p. 27-34 ** VLADIMIR VUKSAN, DANAWHITHAM, JOHN L. SIEVENPIPER, ALEXANDRA L. JENKINS, ALEXANDER L. ROGOVIK, RICHARD P. BAZINET, EDWARD VIDGEN, AMIR HANNA, « Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes », C l i n i c a l C a r e, vol. 30, no 11, 2007 

How can you enjoy these seeds on the Dukan Diet? You can easily add them to all of your dishes: yoghurts, smoothies, desserts, pâtisseries, salads and cereals: the ideas are limitless.

Nutritional Composition for 100 g

Energy Valule : 490 kcal/2051 kJ 

Proteins : 15.62 g 
Fats: 30.75 g 
Saturated Fatty Acids: 3.18 g 
Monounsaturated Fatty Acids: 2.12 g 
Polyunsaturated Fatty Acids: 23.34 g 
Oleic Acid: 2.01 g 
Linoleic Acid: 5.79 g 
Arachidonic Acid: 0 g 
Α-linolenic Acid: 17,55 g 
DHA: 0 g 
EPA: 0 g 
DPA: 0 g 
Cholesterol: 0 mg 
Carbohydrates: 6,15 g 
Dietary Fibre: 37.7 g 
Calcium: 631 mg 
Phosphorous: 948 mg 
Potassium: 160 mg 
Sodium: 19 mg 
Zinc: 3.49 mg 
Copper: 0.19 mg 
Manganese: 2.17 mg 

Source: Canadian Nutrient File, 2010 (Date Modified: 2012-04-26)

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