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Chia Seed Facts

Chia seeds, more formally known as Salvia hispanica, are popular indoor plants that recently have been discovered as a nutrient-packed super food. Although originally grown on porous clay sculptures (you might recognize them from infomercials), the plants are more than just a household ornament. Recently there has been an increased popularity of chia seeds, but these tiny powerhouses of nutrition have been around for a long time.

  1. A Brief History

    • Historically, chia seeds come from the Salvia hispanica plant native to Mexico. Although eating Chia seeds has been a recent trend in North America, these seeds were highly prized and a vital part of the ancient Aztec diet. Chia seeds are used today as a food source and in beverages across Mexico and South America.

    What Makes Chia Seeds So Nutritious?

    • What the Aztecs knew (seemingly by instinct) is the high amount of nutrition packed into the minuscule Chia seeds. While the seed itself is a tiny 1 mm, each seed contains an abundance of fiber, protein, omega-3 fatty acids and alpha-linolenic acid (ALA). Omega-3 fatty acids are generally found in seafood, so the chia seeds can provide an excellent source of these essential acids for vegetarians. As for the fiber, protein and ALA, these are all beneficial elements in a healthy diet.

    Ways to Eat Chia Seeds

    • The Plants for a Future database lists chia seeds as being full of protein and easily digestible fats. The seeds can be ground into meal that can be used with flour in baking. Additionally, when the seeds are soaked in water they make the water slightly gelatinous. The gelled seeds can be used in gruels and puddings or to make nutritious drinks. If the seeds are sprouted (like alfalfa sprouts) they can be used in sandwiches, soups and stews. The seeds have a pleasant, nutty taste and also can be eaten raw or sprinkled on top of salads.

    Chia Seeds in Medical Research

    • In a study conducted by St. Michael's Hospital of Toronto, Ontario, in Canada called, "The Effects of Salvia Hispanica-Enriched Foods on Glycemic and Insulinemic Responses and Subjective Satiety," the researchers discovered that chia seeds reduced appetite and satiated hunger with a smaller amount of food. Basically, by eating chia seeds, you can eat a lesser amount of calories and still feel satisfied. Although they have not tested how foods containing chia seeds cause this reaction, researchers believe these findings could be an important contribution to weight loss research.

    Final Thoughts About Chia Seeds

    • While there have not been any findings indicating harmful side effects of eating chia seeds, it might be a good idea to consult a nutritionist or physician if you are concerned about including them in your diet. Otherwise, chia seeds appear to be a natural, healthy way for vegetarians and non-vegetarians alike to include omega-3 fatty acids and other essential nutrients in their diets without having to eat large amounts of food or resorting to taking supplements.

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