Chia seeds are the edible seeds of Salvia Hispanic, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico, or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter of around 2 millimeters (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.

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.

CHIA SEEDS FACTS

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.

Minerals	Amount	% DV
Calcium, Ca	179 mg	17.90%
Iron, Fe	2.19 mg	27.38%
Magnesium, Mg	95 mg	22.62%
Phosphorus, P	244 mg	34.86%
Potassium, K	115 mg	2.45%
Sodium, Na	5 mg	0.33%
Zinc, Zn	1.3 mg	11.82%
Copper, Cu	0.262 mg	29.11%
Manganese, Mn	0.772 mg	33.57%
Selenium, Se	15.6 µg	28.36%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.176 mg	14.67%
Vitamin B2 (Riboflavin)	0.048 mg	3.69%
Vitamin B3 (Niacin)	2.503 mg	15.64%
Vitamin B9 (Folate)	14 µg	3.50%
Folate, food	14 µg	N/D
Vitamin C (Ascorbic acid)	0.5 mg	0.56%
Fat-soluble Vitamins
Vitamin A, IU	15 IU	N/D
Vitamin E (alpha-tocopherol)	0.14 mg	0.93%

Lipids	Amount	% DV
Fatty acids, total saturated	0.944 g	N/D
Myristic acid  14:00(Tetradecanoic acid)	0.009 g	N/D
pentadecanoic acid (15:00)	0.009 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.615 g	N/D
Margaric acid (heptadecanoic acid) 17:00	0.018 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.259 g	N/D
Arachidic acid 20:00 (Eicosanoic acid)	0.026 g	N/D
Behenic acid (docosanoic acid) 22:00	0.009 g	N/D
Fatty acids, total monounsaturated	0.655 g	N/D
Myristoleic acid 14:1 (tetradecenoic acid)	0.009 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.008 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.625 g	N/D
Gadoleic acid 20:1 (eicosenoic acid)	0.013 g	N/D
Fatty acids, total polyunsaturated	6.709 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	1.654 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	1.654 g	N/D
18:3 undifferentiated	5.055 g	N/D
Alpha-linolenic acid 18:3 n-3 c,c,c (Octadecatrienoic acid)	5.055 g	N/D
Fatty acids, total trans	0.04 g	N/D

Amino acids	Amount	% DV
Tryptophan	0.124 g	28.18%
Threonine	0.201 g	11.42%
Isoleucine	0.227 g	13.58%
Leucine	0.389 g	10.52%
Lysine	0.275 g	8.22%
Methionine	0.167 g	N/D
Cystine	0.115 g	N/D
Phenylalanine	0.288 g	N/D
Tyrosine	0.16 g	N/D
Valine	0.269 g	12.74%
Arginine	0.608 g	N/D
Histidine	0.151 g	12.26%
Alanine	0.296 g	N/D
Aspartic acid	0.479 g	N/D
Glutamic acid	0.992 g	N/D
Glycine	0.267 g	N/D
Proline	0.22 g	N/D
Serine	0.297 g	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Carbs and fiber

More than 80% of the carb content of chia seeds is in the form of fiber.

A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively (rx). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds (7). Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health (rx, rx).

Fat

One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. About 75% of the fats in chia seeds consist of omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids (9, 10, 11). In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed (12, rx). Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body (rx).

Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio. A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death (rx, rx). However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA). The ALA found in chia needs to be converted into active forms (EPA and DHA) before your body can use it, and this process is often inefficient (rx).

Protein

Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23).

High protein intake is associated with increased fullness after meals and reduced food intake (rx, rx).

Notably, these seeds offer all nine essential amino acids and are thus a high-quality plant-based protein. However, they are not recommended as the sole protein source for children (26, rx).

Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. They’re also loaded with quality protein.

Vitamins and minerals

Chia seeds provide high amounts of many minerals but are a poor source of vitamins.

The most abundant minerals are:

• Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development (rx).
• Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance (rx).
• Copper. A mineral often lacking in the modern diet, copper is important for heart health (rx).
• Selenium. An important antioxidant, selenium is involved in many processes in your body (rx).
• Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.
• Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes (rx).
• Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves (rx).

The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.

Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Other plant compounds

Chia seeds contain a number of beneficial plant compounds, including (9, 11, 34.rx):

• Chlorogenic acid. This antioxidant may lower blood pressure (35, 36).
• Caffeic acid. This substance is abundant in many plant foods and may help fight inflammation in your body (37).
• Quercetin. This powerful antioxidant may reduce your risk of heart disease, osteoporosis, and certain forms of cancer (38, 39, 40).
• Kaempferol. This antioxidant has been associated with a decreased risk of cancer and other chronic diseases (41, 42).

Clean, dry chia seeds have an extended shelf life, as their antioxidants protect their fats from damage (1, 43).

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 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 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 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 arthritis

Copper is associated with 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

Things to Look Out For

Although chia seeds offer a variety of health benefits, eating too many may lead to complications:

• Potential Digestive Issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohn’s disease.
• Potential Choking Hazard. Dry chia seeds absorb water, which causes them to swell up and become gelatinous. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.
• Interactions with Medication. Chia seeds help to reduce blood sugar and high blood pressure. If you’re already taking medications for diabetes or hypertension, eating too many chia seeds can cause severe dips in blood sugar levels and blood pressure, which may lead to other health complications.
• Allergies. Although rare, chia seed allergies do occur in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Severe allergies can lead to anaphylaxis.

How to Prepare Chia Seeds

You will find whole chia seeds in most grocery and bulk food stores. You can also buy them online.

Store chia seeds in a cool, dark place. If you grind your seeds, place them in an airtight bag or storage container and store them in your pantry or refrigerator.

Chia seeds have many culinary applications. Some ways to prepare them include:

• Mixing them with milk or fruit juice to make a chia pudding, which you can top with cacao nibs or fresh fruit
• Creating an egg replacer to use in baked goods such as cakes or breads
• Mixing them into muffin batter
• Making a chia gel to add to homemade soups or smoothies
• Sprinkling raw seeds on oatmeal or a salad
• Soaking them to make chia sprouts
• Mixing them with almond flour and spices to make a breading for fried chicken
• Adding them to homemade energy bars

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

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