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Chia: The Tiny Seed that Packs a Powerful Nutrient Punch
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Remember the Chia pet?  Those adorable terracotta pots shaped like animals or people covered with chia seeds and when the seeds sprout, they look like they have grown hair or fur.  Fortunately, the use of Chia seeds has evolved past the fun of a hair growing pet and is now becoming a popular health food staple.  Chia seeds are a traditional food in Central and South America and have been grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster.  However, these nutrient rich seeds can also enhance the strength of your bones.

Chia seeds are a powerhouse when it comes to supporting bone health
Not only do chia seeds provide the richest vegetable source of omega-3 fatty acids, they also provide 13 of the 21 bone building nutrients essential for proper bone formation and metabolism. Ounce for ounce chia seeds have twice the protein of any other seed or grain, five times the calcium of milk, more omega 3 fatty acids than salmon, and more anti-oxidants than blueberries.  They also are rich in the critical bone building minerals phosphorous, magnesium, manganese, zinc, boron, selenium, copper and potassium. In addition, chia seeds can assist the body’s absorption of fat soluble vitamins such as vitamins A, D, E and K. The soluble fiber in chia seeds is a prebiotic, meaning that it feeds good bacteria, which are so important in maintaining a healthy gut.  I honestly can’t think of another food that provides so many of these important nutrients needed to build strength in our bones.

Beyond bones
Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. (1,2) Chia seeds may also be helpful in regulating blood sugar levels. (3,4) These seeds also contain many powerful antioxidants that fight inflammation and reduce the risk of chronic disease.

How to eat Chia Seeds
Chia seeds can be sprinkled over salads or cereal, stirred into yogurt or incorporated into almost any recipe. There are an increasing number of products containing chia seeds, including granola bars, cereals, crackers, and beverages. The most popular way to use chia seeds is to blend them into your smoothies. The seeds absorb liquid when soaked and form a gelatin that can make a nutritious pudding. The seeds have a mild nutty flavor so they can be mixed into just about any food or beverage without changing the taste.

Below is my favorite basic chia pudding recipe.  You can add fruit to the recipe while making it, or top with fruits and nuts before serving.

 

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Basic Chia Seed Pudding
(4 Servings)

To make the pudding, mix together:
1 can (13.5 fluid oz.) of organic unsweetened coconut milk (NOT a coconut milk beverage)
¼ cup chia seeds (white or black)
1 tsp organic pure maple syrup
1 tsp organic pure vanilla extractInstructions:
Mix or blend coconut milk, vanilla and maple syrup together.  Add chia seeds and mix well.  Chill for at least 4 hours or overnight, stirring at least once.Dish out the pudding, top with fruit of your choice and sprinkle with nuts.For variety, you can blend in fruit or mix in the fruit before chilling.
You can also choose to blend the chia seeds with the coconut milk mixture for a smoother pudding.Each serving provides:
Calories: 240
Carbohydrates: 7.5 g
Fats: 17.5 g (20% coming from omega 3 fats)
Protein: 3 g
Fiber: 4 g
Calcium: 80 mg
Magnesium: 42 mg
Phosphorus: 108 mg
As well as manganese, selenium, boron, zinc, copper and potassium.

 

Contact me to learn more ways to incorporate healthy, bone nurturing foods into your diet!

 

 

 

References:
Mohd Ali, N., Keong Yeap, S., Yong Ho, W., Kee Beh, B., Wei Tan, S., & Guan Tan, S. (2012). The Promising Future of Chia, Salviahispanica L. Journal of Biomedicine and Biotechnology, 2012. Retrieved March 5, 2017, fromhttp://www.hindawi.com/journals/bmri/2012/171956/
Jr., R. A., & Coates, W. (2007). Effect of Dietary α-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. Annals of Nutrition and Metabolism, 51(1), 27-34. doi:10.1159/000100818
Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., . . . Hanna, A. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a randomized controlled trial. Diabetes Care,30(11), 2804-2810. doi:10.2337/dc07-1144
Ho, H., Lee, A. S., Jovanovski, E., Jenkins, A. L., Desouza, R., & Vuksan, V. (2013). Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. European Journal of Clinical Nutrition,67(7), 786-788. doi:10.1038/ejcn.2013.103

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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