The Benefits and Uses of Chia Seeds

Chia seeds are edible seeds that come from the plant Salvia hispanica . The plants which grow in Central and South America used to only be grown on small farms, but with popularity rising they are now being grown commercially. Chia seeds are very easy to find in health food stores and online. They are a real bargain at less than $10/pound.

Until recent years, people associated the word "chia" with the popular green growing "pets". Although they are indeed the same seeds, the seeds from the chia pet kits should not be eaten as they have not been approved as food quality. Chia seeds can be spouted for eating, but require a different procedure than most sprouted seeds. Chia seeds cannot be soaked before sprouting because they are mucilaginous (they absorb water and become gelatinous).

Today, we associate chia seeds with health and nutrition. Chia seeds have been included in the Aztec and Mayan diets for centuries. With research and global connections, we are now benefiting from these wonderful little seeds. Chia seeds are extremely rich in omega-3 fatty acids, making them an excellent choice for vegetarians. They are also high in antioxidants, fiber, calcium, phosphorus, iron, niacin, and zinc. Although flax seeds have been touted for nutritional quality, they can go rancid when stored for an extended period of time, and they have to be ground (breaking the outer shell) to release the nutritional qualities. Chia seeds can be safely stored for extended periods of time, and do not have to be ground for us to benefit from their nutritional qualities.

Chia seeds resemble poppy seeds and have a mild nutlike flavor. They can be eaten dry, sprinkled on cereal, salads, sandwiches, and they can be mixed in with pancake and muffin batter. Chia seeds can be mixed with any liquid. I like to mix them in with juice. If you let your juice set for at least 10 minutes, the chia seeds will swell up and gel. If you mix chia seeds with water and let them turn into a gel you can add them to condiments like mayonnaise, ketchup, and salad dressing. Adding chia seeds to condiments stretches the quantity and provides added nutrition. To soak chia seeds, use one part seeds to two parts liquid and soak for 10 - 15 minutes, or until the water is completely absorbed. Gelled chia seeds can also be used as an egg or butter replacement in some recipes.

Other benefits of chia seeds is that they are gluten free, they require no cooking, and they can offset gas associated with digestion.