Chia: Ancient Super-Seed Secret
Long ago, before the Spanish conquest of Latin America – and
well before the Ch-ch-ch-chia Pet was born – chia seeds were a staple
food, like corn and beans, in the diets of the Aztecs and Mayans. Chia
actually got its name from the Mayan word for “strength.”
Most evidence shows that humans began using chia seeds around 3500
BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into
flour, pressing them for oil and drinking them mixed with water. At this
time in history, chia seeds were considered to be almost magical
because of their ability to increase stamina and energy over long
periods of time.
After the Spanish conquest of Latin America, chia seeds and their
benefits became somewhat eclipsed, as the Spanish introduced their own
foods and prohibited the farming of chia. Now, as modern scientists and
nutritionists are recognizing the extreme lack of certain nutrients in
the standard American diet, they are looking to history for natural
solutions, including chia. Because of this, it is regaining popularity
and its benefits are becoming known to modern America.
The chia seeds are “super” because, like a superfruit, 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!
The chia seeds are “super” because, like a superfruit, 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!
While the American Dietetic Association recommends 20 to 35 grams of
fiber each day, unfortunately 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. Fiber is
vital for all aspects of health, and is especially key for weight loss
and digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.
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.
My favorite way to eat chia is as a snack or dessert in a weight-loss
pudding. To make the pudding, simply mix 3 tbsp of ground chia seeds
with a cup of your favorite juice – my favorite is pomegranate and
berries with resveratrol, for an extra boost of antioxidants. Click here for the complete recipe.
Contributing to its super-seed 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.
Chia also contains calcium; in fact, it delivers 18%
of your daily value per ounce, which is three times more than skim
milk. Many Americans – especially vegetarians or those who avoid dairy –
are not getting enough calcium. Calcium deficiency can lead to
osteoporosis, a disorder characterized by porous and fragile bones.
Osteoporosis is a serious health problem for more than 10 million US
adults, 80% of whom are women. Another 34 million have osteopenia, which
is essentially pre-osteoporosis.
Overall, this tiny little seed packs a big nutritional punch.
First, flax is a great source of fiber. Most Americans do not get enough fiber in their diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. Because of all the fiber, be sure to start slow (say, with a half-teaspoon) and build up. Otherwise, you may experience bloating.
Second, flax is a plant source of omega-3. Once again, most Americans are short on their omega-3 fatty acids. These essential fatty acids ("essential" meaning they must be consumed because our bodies don’t make them) play an important role in the anti-inflammatory system of our body. Flax contains the shorter chain omega-3 called ALA (alpha-linolenic acid). Thus, it is not a replacement for fish or fish oil supplements that contain DHA (docosahexaenoic acid) and EPA (ecosapentaenoic acid.)
Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
As if this wasn’t enough, flax has been shown to reduce hot flashes in menopausal women. To reap the benefits, this requires a daily dose of 2 tablespoons. And flax can normalize the menstrual cycle by supporting the second phase (the luteal phase).
Safety: Other than the bloating that may occur in a new user, flax is very safe. It’s a food that has been with us for thousands of years.
How to: Start slow and build up. Remember to grind it. (It is useful to get a coffee grinder for this purpose. Preground flax spoils, or oxidizes, quickly. Unground, the impermeable coating may make it pass right through you, and you won't absorb any of the benefits.) Add it to cooked oatmeal, to pancake batter, or to yogurt. It has a nice nutty flavor. Don’t buy the oil as that eliminates the fiber and most of the lignans.
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3 Benefits of Flax
This tiny seed provides 3 incredible benefits for your diet.First, flax is a great source of fiber. Most Americans do not get enough fiber in their diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular. Because of all the fiber, be sure to start slow (say, with a half-teaspoon) and build up. Otherwise, you may experience bloating.
Second, flax is a plant source of omega-3. Once again, most Americans are short on their omega-3 fatty acids. These essential fatty acids ("essential" meaning they must be consumed because our bodies don’t make them) play an important role in the anti-inflammatory system of our body. Flax contains the shorter chain omega-3 called ALA (alpha-linolenic acid). Thus, it is not a replacement for fish or fish oil supplements that contain DHA (docosahexaenoic acid) and EPA (ecosapentaenoic acid.)
Third, flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
As if this wasn’t enough, flax has been shown to reduce hot flashes in menopausal women. To reap the benefits, this requires a daily dose of 2 tablespoons. And flax can normalize the menstrual cycle by supporting the second phase (the luteal phase).
Safety: Other than the bloating that may occur in a new user, flax is very safe. It’s a food that has been with us for thousands of years.
How to: Start slow and build up. Remember to grind it. (It is useful to get a coffee grinder for this purpose. Preground flax spoils, or oxidizes, quickly. Unground, the impermeable coating may make it pass right through you, and you won't absorb any of the benefits.) Add it to cooked oatmeal, to pancake batter, or to yogurt. It has a nice nutty flavor. Don’t buy the oil as that eliminates the fiber and most of the lignans.
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Cancer and Superfoods
What IS a Superfood? A Superfood is the newest name scientists,
nutritionists, and doctors have tagged onto foods with an especially
“good for you” reputation! Most superfoods are in the fruits,
vegetables, and nuts/seeds categories. They have extremely high
nutritional values, and some of their chemicals have been found to
reduce the effect of certain disease processes.
Do Superfoods really help prevent cancer? It gives me great pleasure tell you that many superfoods do indeed prevent cancer.
Here is a list of some of the top superfoods and how they affect cancer in humans:
Sorry, but you're going to have to add these foods to your diet. While many of the phytonutrients and chemicals that have been identified in superfoods have been extracted and put into supplement form, scientists are finding that they don't always work quite the same way.
There are numerous reasons for this, but the biggest reason is that while we have identified some of the substances contained in these foods, there are literally thousands of other substances we know exist inside of these foods that have yet to be identified. It is hard to say if we've identified exactly the right components, or if the various components work in a synergistic fashion. In other words, the chemicals work better when they are together. Therefore, if we don't know what they are yet, we can't combine them in a supplement.
One more word of caution: you cannot eat a diet that consists primarily of processed and fast food and expect a cup of berries or green tea to counteract any problems. You must eat a diet of rainbow colored fruits and vegetables on a regular basis for them to have the maximum effect. Mom's right. Eat your vegetables!
Do Superfoods really help prevent cancer? It gives me great pleasure tell you that many superfoods do indeed prevent cancer.
Here is a list of some of the top superfoods and how they affect cancer in humans:
- Berries and red grapes – We're talking almost any berry that is red or blue. Blueberries, blackberries, raspberries, strawberries, acai berries, gogi berries...they contain phytochemicals that destroy cancer cells both in culture form and in the liver.
- Green Tea – The catechins (EGCG) in green tea have anti-cancer properties that prevent and reduce breast and other cancers.
- Flaxseed – Contains lignins that have cancer-fighting properties.
- Garlic, Onions, Leeks – Just about any part of the allium family has been shown to reduce various types of cancers including stomach and colorectal cancer, prostate and breast cancers, as well as a number of other common cancers.
- Broccoli, Broccoli Sprouts, Cruciferous vegetables – Men who eat broccoli 4 times a week have proven that their prostate cancer diminishes. Similar effects have been found when cabbage, cauliflower, and brussel sprouts are eaten. Of note, broccoli sprouts have been shown to demonstrate 20 times the cancer fighting properties of plain broccoli!
- Tomatoes – Lycopene is the key ingredient in tomatoes and its benefits are even greater when tomatoes are cooked, so pasta sauces, pizza sauces, etc. are especially good. Studies have identified progress in the areas of prostate, breast, lung, and colon cancer. The FDA is currently disputing these studies (all 72 of them), but most experts believe that the FDA's study is flawed.
- Resveratrol found in red wine – Let's hear it for red wine. Resveratrol has been shown to have very powerful cancer-fighting properties which suppresses the abnormal cell growth that leads to many kinds of breast cancer. Resveratrol acts to block the action of estrogen, which is largely responsible for breast cancer. Early studies in lab mice show similar results in prostate cancer. One glass a day should do it.
- Watercress, Spinach, Kale – Watercress consumption protects against the kind of DNA damage that leads to tumor formation. Chlorophyllin in spinach and kale has been proven to reduce the risk of liver cancer.
- Tumeric – This yellow spice found mainly in Indian curries is curcumin that is considered to be a very powerful antioxidant. It has been proven to prevent and slow tumor growth, and it only takes about 1 teaspoon a day to have an effect. Try adding this to dressings, soups, and your main dishes. A word of warning, if you already have cancer, talk to your doctor before adding tumeric to your diet as it can make your anti-cancer drugs less effective.
Sorry, but you're going to have to add these foods to your diet. While many of the phytonutrients and chemicals that have been identified in superfoods have been extracted and put into supplement form, scientists are finding that they don't always work quite the same way.
There are numerous reasons for this, but the biggest reason is that while we have identified some of the substances contained in these foods, there are literally thousands of other substances we know exist inside of these foods that have yet to be identified. It is hard to say if we've identified exactly the right components, or if the various components work in a synergistic fashion. In other words, the chemicals work better when they are together. Therefore, if we don't know what they are yet, we can't combine them in a supplement.
One more word of caution: you cannot eat a diet that consists primarily of processed and fast food and expect a cup of berries or green tea to counteract any problems. You must eat a diet of rainbow colored fruits and vegetables on a regular basis for them to have the maximum effect. Mom's right. Eat your vegetables!
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