Chia

Chia

Derived from a desert plant called Salvia hispanica, native people of Central America used these seeds as a nutritious food because it stored well and provided great energy. The plant, part of the mint family, grows abundantly in the desert areas of Mexico and Central America. Legends say that the Aztecs carried only one tablespoon of seeds per person during long marches, but that was enough to sustain their fierce warriors. Aztec healers also prescribed it for joint pain and skin soreness. The seeds were so important to the people that they offered them in rituals to their gods.

The Spanish conquistadors banned the seeds, probably because it was so important to both the Aztec warriors and the priests. Cultivation declined in Mexico, but the rediscovery of its health benefits caused a resurgence in its popularity and cultivation. Today, it is easily found in health food stores throughout the world.

Benefits

The seeds provide high doses of healthy fats, vitamins and fiber. According to Calorie Count, one ounce contains approximately 139 calories and over 10 grams of fiber. It’s also a rich source of calcium, containing 18 percent of the daily requirements for this important mineral. Calcium is used by the body to build strong bones and teeth. Early studies demonstrate benefits for cardiovascular health, diabetes, and weight loss.

Heart-Healthy Fats

Chia contains a large dose of heart-healthy omega-3 fatty acids. Omega-3 fatty acids provide essential fatty acids. These fats are necessary for good health but the body cannot manufacture them on its own. Instead, we get omega-3 acids from the foods that we eat. Most people know that fish contains high amount of omega-3 fatty acids, but other foods, including plant foods, also provide rich sources of healthy fats. The University of Maryland Medical Center provides an excellent overview of omega-3 acids.

The seeds also provide more omega-3’s than nearly every other food source. For vegetarians and vegans, this is excellent news, since the majority of recommended omega-3 sources are meat or fish-based. Cardiovascular benefits of consuming more omega-3’s include lowered blood pressure and improved ratio of the so-called “good” HDL cholesterol to "bad" LDL cholesterol, while simultaneously lowering overall blood cholesterol readings.

It also contain high concentrations of soluble fiber. Some researchers believe that soluble fiber, such as those found in oatmeal, chia, flax and other plant-based foods, lowers cholesterol.

Reduces High Blood Pressure

Although only a handful of studies have been conducted, one early report from the University of Toronto, as reported by Prevention magazine, states that the seeds reduced blood pressure readings by about 10 points diastolic and 5 points systolic. The study was conducted with diabetic patients who also had high blood pressure.

Diabetes

Promising research shows that these seeds may also help diabetics control blood sugar levels. Because chia is high in soluble fiber, it significantly slows the rate at which food passes through the digestive tract. A slow rate of digestion also means a slower rate of glucose absorption, good news for diabetics who must carefully monitor their blood sugar and insulin levels.

Weight Loss

Some diet products include this seed in their list of ingredients or recommend chia supplements for weight loss. Because it’s is packed with soluble fiber, when it’s taken with water it creates a feeling of fullness, decreasing appetite. This helps people lose weight by decreasing their calorie intake.

Ways to Enjoy

You can make a drink called chia fresca by mixing seeds into a glass of cold water with a twist of lemon or lime. Sprinkle whole or ground seeds onto other foods such as cereal, oatmeal, grits, or salads. Some people like to add the ground seeds to yogurt or use whole seeds like a granola topping for added crunch. Bake ground seeds into foods such as muffins or bread for a healthy twist. Unlike flax, which is best stored whole to retain its nutrients and oils, chia contains such a high amount of antioxidants that it can be stored as ground seeds. Purchase this dietary supplement as whole seeds or ground seeds at any health food store.

For some fun with this nutritional product, learn how to grow your very own chia pet!