Chia Seeds: An Ancient Super Food for Today's Health Conscious Consumer

When you read the word Chia you probably think about the famous Chia Pet® gifts, those porous clay figurines that, when slathered with chia seeds and water, grow green hair. Chia seeds come from a plant whose scientific name is Salvia hispanica, a member of the mint family that grows in southern Mexico, Central America, and certain southern South American countries like Bolivia.

Chia seeds have a long history of use as human food. It was domesticated by ancient Mexicans in 2,600 B.C. For centuries this tiny little seed was used as a staple food by the Indians of the Southwest (US) and Mexico. These seeds were known as the "running food". It was said the Aztec warriors subsisted on the Chia seed and water during the conquests. Ancient documents shows that in Mayan times there were four important crops: corn, beans, chia, and amaranth. These four crops comprised the main components of the Aztec and Mayan diets when Columbus arrived in the New World. After conquering Mexico, Spaniards banned growing Chia plants because they played a role in pagan religious ceremonies. Tribute and taxes to the Aztec priesthood and nobility were often paid in chia seeds.

The seeds of Chia have tremendous nutritional value and medicinal properties.

Chia seeds are typically small 1-mm diameters ovals. They typically contain 20% protein, 34% oil, and 25% dietary fiber. The oil from chia seeds contains a very high concentration of Omega 3 fatty acid - approx. 64% in the oil. Chia seeds contain no gluten so it is useful for people with the celiac disease.

If you mix a spoon of Chia seeds in a glass of water and leave it for 30 minutes or so, you will get a glass with almost solid gelatin. This gel-forming process is due to the soluble fiber in the Chia. Researchers believe this same gel-forming phenomenon may take place in the stomach when food containing these fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. This obviously benefits people with diabetes.

Another quality of the Chia seed is its high oil content. Not only that, but the quality of such oil is excellent. It is the richest vegetable source for the essential omega-3 fatty acid. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. In addition, Chia has no cholesterol. This is different than other sources of omega-3 fatty acids such as fish meat, fish oil, & fish meal all of which contain significant amounts of cholesterol. For health conscious consumers this gives chia an important advantage compared to fish products.

Chia seeds have a high content of protein (up to 23%). Chia seed proteins are easily digested, which results in rapid transportation to tissues and fast utilization by the cells. This fast and efficient assimilation makes the Chia seeds very effective when rapid development of tissue is needed to take place, for example, during growth periods in children and adolescents or during tissue repairs.

Chia can be stored for years without deterioration in flavor, odor or nutritional value. This is because of the presence on natural antioxidants. This is an advantage compared with marine products like fish oil and fish meal as well as algae oil and powder (also rich in omega-3 fatty acids) which require special packaging and storage conditions to prevent even minor changes occurring over time.

Chia is a sustainable and environmentally friendly crop. The high oil content of its leaves acts as an extremely potent insect repellent and eliminates the need for pesticides being used to protect the crop. This opens up the possibility of obtaining organically grown seed so valuable in today´s market.

Chia may be used in food processing. A gel prepared with 1 part of chia seeds and 9-10 parts of water is a great food extender, calorie-cutter and nutrient-enricher. Added to mayonnaise in an equal amount, chia gel doubles its volume without changing its taste. Mixed with a spread such as butter, it slashes calories and the amount of saturated fat. Additionally, Chia is ideal for enriching a number of products such as infant formulas, baby foods, baked goods, nutrition bars, yogurt, sauces, etc. When used as animal feed, omega-3 enriched products such as eggs, poultry, beef, milk, and cheese, etc. are produced.

Chia seeds have a nutlike flavor and they should be considered to be a healthful and interesting addition to our diets. They can be sprinkled, ground or whole, on cereal, yogurt, or salads; or just eat a handful of whole seeds as a snack. "Chia fresca," a popular drink in Mexico and Central America is also easy to prepare. Just 2 teaspoons of the seeds into 8 to 10 ounces of water. That's it. Add lime or lemon juice and sugar and you are all set.

Chia seeds, whole, ground, mixed, or in drinks. An ancient superfood for today´s health conscious consumer.