There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America.

Chia (Salvia hispanica) is a flowering plant in the genus Salvia L and the family Lamiaceae. Other names of Salvia hispanica include Chia, Mexican Chia, and Salba. It is an annual plant that prefers well-drained soils. It bears hermaphrodite flowers in the middle of the summer. The seeds of the Chia plant are Black, brown, or white. Chan and Golden chia are the two varieties of Chia seeds.

It is an erect, low-growing or branched herb which grows upto 1.75 meters (5.7 feet) in height. Leaves are green, pointed, ovate, opposite; 4-8 cm (1.6-3.1 inches) long and 3-5 cm (1.2-2 inches) wide. Flowers are hermaphrodite and purple or white in color. Seeds are tiny, oval, smooth and 1 mm in diameter.

History

Chia is native to Central & Southern Mexico and Guatemala. In early 3500 B.C., it was used by Aztecs and became a cash crop of Mexico in between 1500-900 B.C. It was harvested by Toltec and Teotihuacan civilizations in between 2600-2000 B.C in the Mexico Valley. Chia was used by pre-Columbian civilizations as raw material to produce medicines. Aztecs use chia as a food or are mixed with other foods, water, ground into flour, beverage, and pressed to make oil. In Mexico, Chia survived for 500 years in regional areas. Australia is regarded as the high producer of Chia in the world. Today, chia is cultivated by The Chia company in Australia.

In the 16th century, it was cultivated in pre-Columbian times by the Aztec. Economic historians consider it as a vital food crop. In 21 Aztec provincial states, it was provided as an annual tribute to the rulers. The chia seed (whole or ground) is used in Bolivia, Mexico, Paraguay, Argentina, and Guatemala for food and nutritious drinks.

Nutritional value

28.35 grams of dried seeds covers 138 calories, 244 mg of phosphorus, 0.772 of manganese, 0.262 mg of copper, 15.6 µg of selenium, 0.124 g of tryptophan, 2.19 mg of iron, 9.8 g of dietary fiber, 8.71 g of total fat, 95 mg of manganese, 179 mg of calcium, 2.503 mg of niacin, 0.176 mg of thiamin, 0.227 g of isoleucine, 0.269 g of valine, 0.151 g of histidine, 1.3 mg of zinc, 0.201 g threonine, 0.389 g of leucine, 4.69 g of protein, 11.94 g of carbohydrate and 0.275 g of lysine.

Health Benefits of Chia seeds

Chia seeds are consumed by adding them to protein shakes, cereal, smoothies, yogurt, and salads. It is slightly nutty and mild flavor. It is mixed with water which forms likes a clear gel. Moreover, in nutrition it has high content of amino acids and protein. In addition, the chia seeds are used to make bread and are rich in omega-3, protein, fiber, omega-6, and folic acid. It promotes skin health, heart health, lowers signs of aging, digestive system, and builds strong bones. The studies have also shown that it has the ability to heal insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?.

1. Heart health

Chia seeds are rich in omega-3 fatty acids which help to maintain heart health as well as cognitive health. The research conducted on mice shows that the supplements of omega-3 polyunsaturated fatty acid help to have better, localization and spatial memory. (1)

2. Form bones

Phosphorus has a vital role in maintaining teeth and bone health. It assists calcium for forming strong bones. It enhances gum health and the enamel of the tooth.  It alleviates ailments such a loss of mineral density and bone loss which is also called fracture? risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis?. It promotes the overall health and the functions.  The adequate intake of phosphorus is associated with a healthy heart and cardiovascular disease. (2)

3. Level of sugar

Manganese helps to control the level of blood sugar in the blood of humans. It also prevents the chances of insulin? is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes?. It controls the sugar level in the blood, normalizes secretion and synthesis of insulin as well as the uncertain drops of sugar. (3)

4. Treat pain?, swelling?, stiffness?, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis?

Copper is associated with inflammation?, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory? properties that help to reduce arthritis? symptoms. The arthritis patients use the copper bracelets with a belief that it will help in curing this ailment. Copper is stored in the water overnight and should consume in the morning after waking up. It raises the metabolism for proper functions. (4)

5. Form hemoglobin

Iron provides the shade of dark red to the blood and assists to transport oxygen to the body cells. The body requires extra hemoglobin because the blood is lost due to internal and external injuries. Most women lose blood during menstruation due to which they are at a high chance of suffering from anemia. (5) (6)

6. Treat cramps

Magnesium treats the kidney stress, back muscles and muscular tension. It assists in calcium absorption that assists the bone healing faster. Its deficiency leads to the symptoms of leg cramps and general fatigue. The adequate intake of magnesium helps to treat the chronic leg cramps. (7)

7. Skin health

The studies show that zinc aids acne and pimples. Zinc helps to promote the function of white blood cells which assist the healing process and prevent the body from infections such as ulcers, canker sores, surgical incisions, burns, and wounds. It is essential for collagen production that is essential for the regrowth and repair of skin. (8)

8. Cure eczema

Eczema is a chronic skin disorder that is caused due to zinc deficiency in the body. Zinc is vital for treating infections and supports the restoring ability for healing properly. The balance of zinc in the blood helps to alleviate the irritation. (9)

9. Prostate health

Zinc helps to maintain prostate health. The deficiency of zinc enlarges the prostate gland and its sensitivity to cancer. The prostate disorder patients should take 15 mg of Zinc daily under medical observation. The studies show that the adequate presence of zinc in the blood helps to lower the growth of tumors. (10)

10. Pregnant women

Zinc is vital for repairing of DNA and its functions. It is vital for the cell growth and builds the cell constituents during pregnancy. During pregnancy various enzymatic and development activities so zinc is essential for the mothers and infants. (11)

Precautions

1. Blood Thinning

It contains high content of Omega-3 fatty acids due to which it acts as a blood thinner. Those who take the blood thinners or are scheduled for surgery should not consume Chia seeds. The excessive use of blood thinners results in excessive bleeding which might be harmful to the health.

2. Drop-in Blood Pressure

The high blood pressure patients should consult doctor before using chia seeds. It possesses the properties which help to lower diastolic blood pressure.

3. Allergic Reactions

Chia seeds might cause an allergic reaction such as rashes, watery eyes, and hives. It also results in severe symptoms such as problems in breathing, vomiting, tongue swelling, and diarrhea.

Tips for serving Chia Seeds

Chia seeds possess a mild nutty taste and are usually used for garnishing dishes. Some tips are provided below:

1. Chia pudding

Chia seeds and coconut milk are great for making pudding for breakfast. Combine ingredients a night before and put them in the fridge. The next day it becomes a special treat.

2. Debloating beverage

Chia seeds should be mixed with water and consumed it by chasing it with water.

3. Blueberry chia muffins

Blueberry muffins is a chia-filled recipe that is baked into the batter.

4. Antioxidant berry smoothie

It could be tossed into the morning smoothie. It contains high content of Vitamin C and fiber.

5. Cherry Chia Seed Pudding

Blend almond milk, cardamom, cherries, vanilla, and stevia into a creamy mixture. The chia seeds should be soaked till it becomes thick. The cashew cream is used as a topping for Chia pudding.

6. Chocolate Pistachio Chia Shake

Mix chia seed, almond milk with Medjool dates, cocoa powder, roasted pistachios, Greek yogurt, frozen banana, and vanilla extract. Extra almond milk could be added.

7. Banana Chia Seed Cake

Use tapioca flour, almond flour, and flaxseed meal as a base for the cake. Eggs and banana help to bind everything whereas coconut milk, vanilla extract, coconut oil, and honey provides a sweet flavor. It could be topped with butter or add cream cheese for frosting.

8. Serrano Pineapple Papaya Smoothie with Chia

Fresh ginger and Serrano chile provide a spicy kick to this smoothie. The mixture of pineapple juice and chia seeds helps to thicken the mixture. It could be put in the freezer for about 10 minutes before serving.

9. Healthy Gluten-Free Chia Chicken Tenders

Ground flaxseed, chia seeds, herbs, and Parmesan cheese helps to bread the gluten-free chicken. Then, it should be baked.

10. Gluten-Free Macaroons with Raspberry Chia Seed Jam

Mix shredded coconut, maple syrup, coconut cream, and corn starch. The mixture should be topped with the jam of Raspberry chia seed and then bake it.

11. Chia Breakfast Pudding

Chia seeds should be soaked in the vanilla almond milk the whole night. Then combine it and use the fresh nuts and fruits as toppings. Keep it in the fridge for about five days.

12. Sticky Chia Brown Rice with Fried Egg

Add chia seeds to the fried egg dish and simple sticky rice.

13. Chia Fresca Drink

This tropical beverage is loaded with omega-3 fatty acids as well as potassium. Just use coconut water, chia seeds, and pineapple juice to keep it simple. But a drizzle of maple syrup could be added for sweetness.

14. Chocolate and Coconut Chia Seed Mousse

Grind Chia seeds for a smoother and mousse texture. Mix ground chia seeds, coconut butter, coconut milk, sweeteners, and cacao powder. Then leve it for twenty four hours to get thicken.

Traditional uses

• The Chia seeds oil has a high amount of Omega-3, 9, and 6 fatty acids.
• The seeds are used as a thirst quencher or survival food.
• It helps to reduce LDL cholesterol, triglycerides and raise HDL cholesterol.
• It also possesses anti-cancer properties.
• Seeds are considered as a digestive, febrifuge, disinfectant, and ophthalmic.
• The infusion made from Chia seeds helps to treat fevers.
• A seed poultice is applied to infections.
• The chewing of seeds provides strength in long journeys.
• Seeds help to clean eyes and eliminate foreign particles from eyes

How to Eat

• The seeds are soaked in water and are flavored with cooling drink and fruit juices.
• The seeds (gelled) are used to make pudding or gruel.
• The seeds are sprouted consumed by adding it to salads, soups, sandwiches, stews, etc.
• The grounded seeds are added to meals, biscuits, bread, cakes etc.
• Chia seeds are also consumed raw or added to dishes.
• Grounded chia seeds are used in pinole.
• The gelled seeds are used in pudding or porridge.
• The leaves are used as teas or nutritious drinks.
• Chia seeds are sprinkled over yogurt, smoothies, cereal, and oatmeal.
• It is added to juices, drinks, milkshakes, and protein shakes.
• It is added to omelets and salads.

Other Facts

• The Chia plant is considered as a member of the mint family which is originated from the Central Valley of Mexico and is a member of the mint family.
• Before 3500 B.C, Chia seeds were used as a source of food.
• Chia Fresca is a Mexican drink that is made by soaking Chia seeds in water till gelatinous and adding sugar as well as lime or lemon juice.
• It helps to hydrate the body.
• Chia seeds are rich in antioxidants and could be stored for long time periods as it does not get spoil quickly.

References