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Chia Seeds
Chia, salvia hispanica, is a species of flowering plant in the Lamiaceae family. This annual herb is native to Central America, and was cultivated by the Aztec and Mayan civilizations during pre-Columbian times.
Chia grows to a maximum height of around 5 feet, and produces white or purplish-blue flowers. It is grown commercially for its seeds, and can be grown in USDA hardiness zones 9 through 12. The seeds are speckled and contain shades of white, black, brown, and gray.
Chia seeds are rich in omega 3 fatty acids and a number of B vitamins and minerals. Per 100 gram serving, chia seeds contain the following vitamins and minerals, along with their corresponding recommended daily value percentage.
- Manganese – 110%
- Magnesium – 94%
- Phosphorus – 77%
- Copper – 69%
- Calcium – 67%
- Thiamine (B1) – 53%
- Iron – 45%
- Niacin (B3) – 43%
Chia seeds also contain trace amounts of other vitamins and minerals, as well as an assortment of healthy fats, fiber, and protein. In fact, per 100 gram serving, chia seeds contain 151% of our recommended daily value of fiber, and 31% of our daily value of protein.
Chia Seeds Benefits
The name chia comes from the Mayan language and means “strength”. Which is no coincidence, as this is one of the benefits of consuming this tiny, but super, seed. In fact, Aztec warriors used to consume chia seeds prior to heading into battle.
Chia seeds are a fantastic source of antioxidants. Antioxidants are essential for proper health, as they reduce the effects of oxidative stress caused by free radicals in the body. Oxidation causes damage to DNA and other cell structures and has been linked to over 60 diseases.
Antioxidants combat the effects of oxidation by donating an electron to free radicals, which in turn stabilizes them. Antioxidants minimize the harmful effects of toxins and pollutants. They stimulate genes that increase the body’s defense system. They slow the aging process. And they stop and prevent the spread of disease. So yah, they’re pretty important.
This 2014 study looked at the phytochemical and nutraceutical potential of chia seeds.[113] Researchers found a number of phenolic compounds and isoflavones that contribute to their antioxidant activity, and concluded that “chia could be considered a seed with high antioxidant capacity.”
Chia seeds are also one of the highest sources of protein in the plant kingdom, which is extremely beneficial if you’re a vegetarian. Chia seeds are also high in omega 3 fatty acids, surpassing even the mighty flax seed. And they’re ridiculously high in fiber. In fact, by weight they are an insane 40% fiber.
This combination of protein and fiber in chia seeds make them an ideal weight loss food. The protein aids weight loss by reducing appetite, and both help by giving the body a feeling of being fuller for a longer period of time. And then there’s the gelling action of chia seeds, which really helps you feel fuller longer. Check out this video, as chef Julie Morris talk