April 1st, 2024


Did you know that chia seed are species of the mint family!?


Chia seeds are native to Mexico and form a very important part of the Aztec empire, due to their amazing nutritional benefits, they were once a main source of food in the Aztec empire dating back to 3500BC. However Mayans were believed to be one of the first to use chia seeds in their everyday life and named the seeds “chia” meaning strength in Mayan. This is because of the energy and endurance these seeds provided during battle, making their warriors stronger!


Nowadays, with advanced technology, we have we have discovered that as well as the energizing and hydrating benefits these powerful little black seeds can also aid in weight loss, digestion, heart health, as well as lowering bad cholesterol.


What is cholesterol and is it all bad? You have two main types of cholesterol, the good HDL and the bad LDL. Now the bad is not all that bad, as long as we have a healthy balance of both the HDL and LDL to not cause damage to our organ systems, particularly our heart. Cholesterol plays important roles in our body such as building cells, digesting food, and making important hormones, required for the normal functioning of our body. The good HDL takes excess cholesterol that we produce from the blood and tissues to the liver in order to remove it from the body, whereas the bad LDL cholesterol keeps the cholesterol in the blood and tissues, which create damage and can cause a buildup of plaque in the arteries, leading to many unwanted heart related issues. This is why there is an important balance of HDL and LDL cholesterol needed in the body to prevent cholesterol related issues, and luckily chia seeds are a cholesterol balancing superfood that can aid in this healthier balance!


Daily consumption of chia seeds (1-2 Tablespoons) has been proven to increase overall HDL cholesterol levels which helps to reduce the overall amount to LDL cholesterol found in the blood and tissues, providing a very positive outcome when it comes to artery heart and brain health. Furthermore, chia seeds have the highest plant source of the good fat - omega 3 fatty acids, as well as fiber, form a complete protein, and are rich in minerals Calcium, Zinc, Copper and Phosphorus. In particular the fiber found in chia seeds is mostly soluble fiber, soluble fiber has the ability to bind to excess cholesterol and expel it out of the body via the digestive tract, thus lowering the overall LDL cholesterol levels in the blood and tissues, as well as slowing down digestion to aid in a better balance of blood sugar levels and have you feeling fuller for longer, positively resulting in weight loss.


For the best health benefits consume chia seeds organic and soak in liquid before consuming to release the most nutrition and cholesterol lowering abilities. There are two varieties of chia seeds black or white, both are of equal nutritional content.


To find out about the beauty and antiaging benefits of omega 3, and which foods to find them in get on the pre-order list of my book The Food Fountain of Youth, which includes more tasty recipes high in omega 3.


Written by Lonneke Botello Hernandez

 

Lonneke Botello Hernandez is a Clinical Nutritionist, specializing in Beauty and Antiaging Nutrition, with over thirteen years of clinical experience, she has helped countless people to enhance and improve their long-term health and wellbeing, as well as aid in slowing the signs of aging through individualized dietary advice.  Lonneke´s new book - The Food Fountain of Youth-  is set to release in August 2024, pre-sales will be available soon. LIKE Facebook El enlace externo abre una nueva pestaña o ventana.Lonneke BH - Author,  or FOLLOW Instagram El enlace externo abre una nueva pestaña o ventana.lonneke_bh to find out more.

 

Chia seeds can be simply added to your daily drinking water, crushed and used as a topping on oats or cereals, or give this Piña Colada Chia Pudding a try using coconut and fresh pineapple, yum!


PIÑA COLADA CHIA PUDDING (NO ALCOHOL)


Serves 2


1 can of unsweetened coconut cream or milk

5 Tablespoons of Chia seeds

½ cup fresh pineapple pieces

1 Tablespoons of agave

¼ Cup Shredded coconut for topping



Start by chopping the pineapple into small bite sized pieces and set aside. Next, place the coconut cream/milk into a sealable small bowl or container, add in the agave and whisk in the chia seeds slowly, ensure to mix well to reduce clumping together. Leave for 5 mins and then whisk again to ensure smooth pudding. Next spoon in the small, chopped pieces for fresh pineapple and combine well. Sprinkle the shredded coconut on top.

 

Cover and leave in the refrigerator for a few hours to thicken (overnight is best).

If you like your chia pudding thicker add in another tablespoon of chia seeds and mix in well and leave for a few hours more, or if you like it thinner add in more coconut milk and mix well. Top with shredded coconut and a slice of fresh pineapple when serving for a tropical cholesterol lowering pudding!

This chia pudding will keep in the fridge for up to a week, enjoy!