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CHIA MEANS STRENGTH

Back to School with Chia Seeds

Though this may seem like a daunting task, adding chia seeds to your family’s diets is an easy way to help ensure your kids are getting
some of the essential nutrients throughout the day. Chia seeds have recently been enjoying sometime in the spotlight, and for good
reason! Chia seeds are not only an easy and versatile addition to smoothies, salads, yogurt and other dishes; they offer many nutritional
benefits as well. Read on to learn about the benefits of making chia seeds part of your diet.
Omega-3s
One of the reasons for the chia seed’s resurgence into fame is its high omega-3 fatty acid content. These fatty acids are considered
“essential” because our bodies can’t make them and we must obtain them from the foods we eat. Omega-3 fatty acids are important for
brain development, learning and memory. This is one way to boost kids’ brainpower!
Fiber
Chia seeds are a great source of fiber. The American Heart Association recommends consuming at least 25 grams of fiber per day. Each
tablespoon of chia seeds contains 4 grams of fiber, so incorporating chia seeds as part of snacks or meals makes it easier to reach the
daily recommendation. Fiber helps keep us full so we can stay focused throughout the day!
Protein
Chia seeds are a good vegetarian source of protein. One tablespoon of chia seeds contains 3 grams of protein. To ease the worry of
making sure kids eat enough protein in the day, sprinkle some chia seeds in their morning oatmeal or yogurt or on their toast to give an
extra protein boost.
Vitamins and Minerals
Other benefits of chia seeds are the numerous vitamins and minerals the tiny seeds contain. Among the many nutrients that chia seeds
boast are magnesium, iron, and calcium, all of which are important for growing bodies and bones!
For a quick and easy chia seed-packed snack you can send to school or enjoy at home, try out the Blackberry Bliss Chia Pudding Parfait
recipe below.
Lindsay Gefell, Iowa State Dietetic Intern
Sources
Gharami K, Das M, Das S. Essential role of docosahexaenoic acid towards development of a smarter brain. Neurochem Int 2015; 89: 51-62.
American Heart Association. Whole Grains and Fiber. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WShV_GTyu-U.
Acessed May 26, 2017.
Ali NM, Yeap SK, Ho WY, Beh BK, Tan SW, Tan SG. The Promising Future of Chia, Salvia hispanica L. J Biomed Biotechnol 2012; 171956.
US Department of Agriculture, Agricultural Research Service. 2017. USDA National Nutrient Database for Standard Reference, Release 28. USDA #12006, Seeds, chia seeds, dried. 51
Mamma Chia. Black Chia Seeds. http://www.mammachia.com/organic-black-chia/. Accessed May 26, 2017.