Great Benefits Of Chia Seeds

Chia seeds are small mottled gray seeds that can swell beautifully in water, have a wide range of health benefits, and adding them to food is even easier than putting them on a sandwich. Requiring no lengthy cooking and almost tasteless, they go well with many foods and give the food an original flavor. I will tell you in simple terms what chia seeds are, how and what they are eaten for.

What are chia seeds?

White chia, also known as Salvia hispanica, is a rather tall herbaceous plant that resembles overgrown sage in appearance and belongs to the same genus as it. The herb, which reaches a height of more than five feet, has leaves up to four inches long and bunches of flowers at the end of each stem (most often purple or white). Behind these flowers are the world-famous tiny seeds, which are hydrophilic in nature and soak up liquid 12 times their own weight. The seeds form a slimy coating that gives chia-based drinks and desserts a characteristic jelly-like texture. Although these seeds look like grains, officially they are not, which is why they are commonly referred to as pseudomonas.

Chia is an annual. Once it has yielded a crop, it becomes useless, and a new plant is planted in place of the previous one. This herb prefers tropical and subtropical climates, and although today chia has been cultivated in other latitudes, most of the plantations are located in southern regions. The entire cycle from planting to seed ripening takes three to five months.

History of chia seeds

Chia is native to South America. According to historical documents, the inhabitants of Mexico and Guatemala were familiar with this plant long before Columbus discovered America. They used the seeds as food, made oil from them, and prepared medicines. It was the Indians who gave the plant the name by which we know it today. The word “chia” comes from “chian,” which means “oily” in Nahuatl. However, in the scientific world this plant is known as “Salvia hispanica”, and this strange phenomenon has its own explanation: scientists first seriously paid attention to it when it had already been brought from America to Spain and perfectly acclimated there. The name Salvia hispanica was invented in the 18th century by the Swedish botanist Carl Linnaeus, who, while in Spain, mistook a wild plant from the New World for a native.

Mexicans were resourceful in their use of chia: they used the seeds as food, created medicines from them, used them as an ingredient for decorative paints and even used them in ritual ceremonies (but very little information has survived). Chia ranked third in their culture after corn and beans, i.e. it was an important part of the culture. Both whole seeds and flour were used in the kitchen, and housewives also squeezed oil from the grains. This product was very important in the menu of the pre-Columbian Indians, both as food and in drinks. In addition, the oil from these seeds was used as a varnish base for painting clay or pumpkin vessels, and was also the main component of Aztec body paint. By the way, nowadays it is used as an emollient in cosmetics.

Today, chia is grown in many countries in South America, as well as in the southern United States and Australia. A large percentage of the crop is used for oil production.

Composition of chia seeds

Even though chia is called a pseudo-grass, the benefits of these seeds are far from “pseudo” because their composition can give a head start to many other grains. First, chia seeds are very caloric, but all the nutrients are perfectly balanced. In terms of protein content, this product is far ahead of all other grains, including legumes and quinoa.

And secondly, they are really very rich in vitamins and minerals. See for yourself! 3.5 ounces of chia contains more than half the daily allowance of B vitamins, calcium, iron, and magnesium, and the amount of phosphorus and manganese is off the charts.

Types of chia

There are several dozen species of the plant known as Spanish sage, but not many in the food industry. The seeds of the different species vary in color, from almost white to almost black with many variations of mottled gray. If you look at a single seed under a microscope, it will look very similar to a quail egg – both in shape and color.

Two kinds of chia are commonly found on the market, the light and the dark variety. The difference in taste between them is not so great that seriously pay attention to it. But in terms of benefits, white grains are considered preferable because they contain an increased amount of vitamins and other micronutrients.

Useful properties of chia seeds

As mentioned above, chia is a product that provides a balanced amount of nutrients, including insoluble fiber, high omega-3 fatty acids, proteins with excellent quality amino acids, antioxidants, vitamins and minerals. They also contain valuable phenolic compounds, the most common of which is myricetin and selenium, which is quite rare in nature. Not surprisingly, chia has been recognized as the “seeds of the 21st century,” which have invaluable nutraceutical properties.

Chia in medicine

Scientific studies show that various parts of the Spanish sage plant were included in many therapeutic recipes of South American Indians. At the same time, the use of chia was not associated with any specific disease: healers used it to treat many respiratory diseases and infections.

Today, it is scientifically proven that chia seeds have the following beneficial properties:

1. Reducing the risk of heart disease (potassium).
2. Helping the digestive system (fiber).
3. Strengthening and healthier bones (calcium).
4. Reducing blood sugar levels (omega-3 and omega-6).
5. Normalize blood pressure (potassium).
6. Strengthen the nervous system (phosphorus).
7. Anti-aging effect (fatty acids).
8. Reduction of chronic inflammation (polyphenolic compounds).
9. Prevention of sclerosis (omega-3 and omega-6).
10. Strengthening memory and improving brain function (phosphorus).
11. General immunity strengthening and assistance in resisting viruses and bacteria (vitamins, antioxidants).

In addition, it is believed that for women, chia seeds are useful during menstruation, and for men – if there are problems with the prostate or endocrine system.

Scientists have proven that chia seeds contain several components, which, when consumed as part of a balanced, plant-rich diet can prevent the development of various chronic diseases. Of particular interest to researchers is the high content of linoleic and alpha-linolenic fatty acids in the seeds. Sixty percent of the oil in chia seeds consists of them.

Chia in cooking

Despite a wide range of health benefits, chia seeds are first and foremost a great food.

And here’s why:

1. Chia seeds contain a huge amount of nutrients with relatively few calories. At the same time, almost all of the carbohydrates in the seeds are fiber. Comparing the fiber content of this pseudo-cereal with traditional grains, we can see that chia grains contain more fiber than barley, wheat, oats, corn and rice, as well as bran, almonds, soybeans, quinoa or amaranth.
2. Chia seeds are high in quality protein, which can be a good alternative for vegetarians and vegans.
3. Chia seeds are rich in omega-3 fatty acids.
4. Chia mucilage has excellent water-holding properties. It provides hydration, increased viscosity and freshness, especially for baked goods, and has properties that make it a potential fat and egg substitute. They also allow chia to be used as an emulsifier and stabilizer.
5. The seeds can be a good source of calcium for vegans and people with lactose intolerance.

And chia dishes are always very interesting and unusual. They look beautiful, create a novelty effect and allow you to quickly prepare restaurant-level dishes at home. Chia seeds are a very versatile ingredient. They have almost no distinctive flavor, so they don’t compete with other flavors in the dish.

Chia in cosmetology

Chia seeds can be used to care for the skin and hair – both dry and soaked. Dry grains are used as a base for scrubs, and the swollen seeds are used as a moisturizing and smoothing mask. Recipes differ depending on skin types: some people mix the seeds with olive or coconut oil, honey and other ingredients, while others apply them pure.

Chia for weight loss

Due to the fact that chia seeds are able to increase more than 10 times, this product has long been beloved by those who try to watch their weight. The swollen grains create a feeling of fullness and reduce hunger. Nutritionists advise combining them with low-fat yogurt or soaking them in water, so as not to exceed the daily norm of allowable calories in the diet. There is also an opinion that chia contributes to weight loss due to its useful elements, but this has not been scientifically proven.

How to eat chia seeds properly

For the seeds to get their amazing egg-like appearance, just soak them by putting one tablespoon of chia in water (1 cup) and leave them for a while. Already after an hour you will have the basis for a delicious smoothie or an interesting addition to yogurt, muesli or pudding. Doctors and nutritionists recommend consuming no more than 4 tablespoons of chia per day (that is, about 1.5 ounces) and starting with a small amount (1-2 spoons). One teaspoon will be enough for children.

Popular chia dishes

Recipe #1 (dessert)

The easiest and tastiest way to prepare chia seeds is to make a dessert with them on the basis of coconut milk. To do this, soak 1-2 spoonfuls of seeds in a glass of milk for 20 minutes to several hours. If desired, you can add mango puree to the resulting pudding. Chia combines well with other types of milk – both vegetable and natural.

Recipe #2 (breakfast)

Get some yogurt, yogurt matsoni or thick kefir in advance and put 1 spoonful of chia seeds in it. When the seeds have swollen, the resulting milk product can be topped with granola, granola bars or pieces of fruit.

Recipe #3 (salad)

Try sprouting chia seeds and adding these microgreens to your regular vegetable salad. In this form, the seeds go well with most “green” ingredients (lettuce, rucola, basil, etc.). However, the ungerminated dried seeds can also make a great salad dressing, especially if dressed with olive oil.

Recipe #4 (baking)

As we recall, chia can be used to replace whole eggs in baking. Instead of 1 egg, take 1 tablespoon of whole or ground chia seeds and mix with 3 tablespoons of water. Let stand for at least 5 minutes (or until mixture thickens) and then add to batter.

Can I eat chia in its dry form?

Chia is a versatile, ready-to-eat product. If the seeds have time to absorb moisture and swell, this gives them new nutritional properties, but even in dry form they are quite suitable for flavoring salads, porridge, cottage cheese or yogurt with them. It is recommended to add one tablespoon of seeds per person.

Can chia be heat-treated?

If the Indians did it, it wouldn’t do us any harm either. As a rule, there is not much point in boiling the seeds, but you can make flour out of them and add them to baked goods. You can buy ready-made or grind as much as you need in a coffee grinder. By the way, in the ground form, chia is better absorbed by the body.

Contraindications for chia

Despite the wide range of beneficial qualities, chia should be eaten with caution if there are the following features:

• intestinal disorders (diarrhea);
• gastrointestinal diseases and acute stomach conditions;
• a tendency to flatulence;
• hypotension (low blood pressure);
• susceptibility to allergic reactions (especially to sesame);
• childhood;
• breastfeeding;
• pregnancy.

There is no evidence that chia is contraindicated for children, pregnant or nursing mothers, but people in these categories should try the seeds a little at a time, with caution, just like any other new product.

How to choose and store chia seeds

What should you look for when you buy chia? We offer you the following criteria for choosing this product, as well as for determining its quality when it is already purchased:

1. The color of the seeds: ideally they should be mottled, with grains of a different color than the bulk.
2. The package should be free of crushed, chopped grains, as well as debris and dust.
3. The seeds must not smell very bad, but may have a very slight neutral smell.
4. Packaging must be airtight, and you should not buy seeds by the weight.
5. The taste of dried seeds should have a slight nutty flavor.

Chia does not like bright sunlight, high temperature and humidity, so it is best to store the seeds in a sealed container in a dark place, where it is not too hot and there is no high humidity. A zip bag or any clean plastic container with a tight lid will do. The shelf life of the seeds is on average 4-5 years from the packing date indicated on the package.

Six interesting facts about chia seeds

1. Ancient tribes used chia seeds as an endurance food. The Aztecs, Mayans, and others consumed them before battles and on long jogging and hunting trips. The Tarahumara Indians of Copper Canyon, Mexico, still consume chia during their legendary long runs, for which the people are famous.
2. Chia seeds were once used as currency. The Aztecs valued them so highly that they were often used as legal tender. It was with chia seeds that conquered populations paid tribute to the Aztec rulers. One ancient document states that over 4,000 tons of chia seeds were paid to the Aztec Empire each year.
3. The culture of chia cultivation was almost destroyed by the Spanish invaders 500 years ago. When the conquistadors arrived in South America, they ordered the destruction of crops everywhere in an attempt to take away what the natives were so reverent about. The Spaniards did this as part of their attempts to take over the native tribes and establish their dominance.
4. For the world, chia seeds were not “discovered” until the 1990s – by American researcher Wayne Coates. Dr. Coates led a project to find cash crops in Argentina that could benefit local farmers. He tested a number of different plants to assess their commercial potential. When he analyzed the possibility of working with chia seeds, he discovered their fantastic nutrient profile and dedicated all of his research to bringing chia back to the commercial level so that people around the world could benefit from these seeds.
5. Chia belongs to the mint family. Insects are notoriously averse to mint and usually leave the plants alone, which is good news for fans of chia seeds – this plant can be grown without the use of pesticides.
6. When the chia fields bloom, it is very beautiful and looks like a purple or white sea.

 Chia seeds:

• 8 times more omega-3 acids than salmon;
• 25% more fiber than flax seeds;
• 30% more antioxidants than blueberries;
• twice as much potassium as bananas;
• 6 times more calcium than milk.