Chia seeds come from the Salvia hispanica plant which is native to Mexico and Guatemala. These tiny seeds have been eaten as much as 5,500 years ago and were a major food crop in pre-Columbian Mesoamerican cultures. Their name, “chia,” means strength in the Mayan language, reflecting the important role they played in traditional diets. The Aztecs and Mayans would eat chia seeds for energy when going on long expeditions and as an offering in religious ceremonies.
Today, the chia seeds once again grace us with their presence because it is considered one of the most nutrient-dense foods (37). Chia seeds are composed of high-quality fats, dietary fiber, protein, and minerals. Each ounce (28 g) of chia seeds provides 4915 mg of Omega-3 fatty acids, 1620 mg of Omega-6 fatty acids, 11 grams of fiber, 4 grams of protein, and a significant other number of minerals. Truly, this food alone will help provide a significant boost to your daily fiber intake and your total consumption of heart-healthy fats and high quality, plant-based protein.
Overview of Chia Seeds Nutrition
Chia seeds have a high omega-3 fatty acid, fiber, and protein content among the world of seeds and grains—one of their unique features is that they absorb water and create a gel, which is a great feature to add to smoothies, puddings, and recipes that need a little bit of texture boost.
This property allows for fantastic rehydration and a good dose of dietary fiber to aid in digestion. Chia seeds have a different nutritional profile from, say, flaxseed—they have a different omega 3 to 6 fatty acid balance, which means this seed is another heart-healthy choice.
Did you know? Gluten can cause inflammation and digestive problems (usually seen as bloating, gas, and abdominal pain). Bowel problems are also widespread. Like many seeds and grains, chia seeds are also gluten-free. It’s another reason to consider some alternative gluten-free foods to “dilute” your typical diet.
What Are Chia Seeds?
Chia seeds were a very important crop to the Aztecs, more so than corn. It was considered magical because of its power to sustain and to give endurance. In fact, the tribal leaders and royalty would traditionally consume a mixture of chia seed and water called chia sage pinoli, designed to give energy for 24 hours, which was given out during special feasts. It was also used for religious purposes and used for medicines. Now this widely used seed has been significantly reduced to the point of disappearance, and the few Tepehuano Indians that remain cultivate the seed, mostly just for their families. Little else is known, and of course, nothing in the history books explains or even recognizes this. Not only that, but of those Indians who were practically wiped out also went with them the maps, records, history, and uses of the various herbs and seeds grown in the area. Nevertheless, good hunches based on sound research indicate that it will be the food of the future.
Health Benefits of Chia Seeds
Great for those concerned about heart health, chia seeds are loaded with omega-3 fatty acids.
You’ve likely seen fish oil supplements and flaxseed oils boasting their high omega-3 content, and for a good reason. These healthy fats are crucial for heart health. Omega-3s help reduce inflammation, decrease high blood pressure, and offer other heart-related benefits, which all relate to lower LDL cholesterol levels. Having a diet that includes chia seeds can significantly improve your daily intake of omega-3.
The omega-3 content isn’t the only reason chia seeds are great for your heart. These little powerhouses are also filled with antioxidants. Known to help fight free radicals, which are damaging molecules, antioxidants reduce the risk of chronic diseases. Antioxidants are your best defense against oxidative stress. Making a sprinkle of chia seeds part of your meal can give you a significant boost of these free radical fighters.
Finally, those of us who are more concerned with the digestive tract will be happy to know that chia seeds are an excellent source of fiber. A diet high in fiber will help create regular bowel movements, decrease potential stomach and digestive problems, and keep you feeling satiated. With a full feeling comes less snacking and less overeating, which ties back to weight loss. Chia seeds: good for your heart, and good for your heart.
Incorporating Chia Seeds into Your Diet
Chia seeds are an amazing superfood that you can add to almost any dish. Chia seed pudding is very popular. The seeds soak up any liquid they’re placed in as they are very absorbent. You just add some chia seeds to your favorite kind of milk (or milk substitute) and let it sit overnight. The chia seeds will absorb the milk and form what can be best described as a pudding. The pudding itself isn’t overly flavorful, though. I enjoy adding either raspberries, blueberries, or strawberries to my pudding overnight. That way, I’m getting a nice fruit and honey presence as well. It’s both a good snack and an extremely easy, semi-filling breakfast.
You can add them to a smoothie as well, and they pretty much disappear as you can’t taste them at all. But the flavor doesn’t change; you just get a cool texture from it. And technically (this will come into play when we get to baking), when combined with a liquid, chia seeds can be a direct substitute for eggs. Instead of getting binding from yolks, chia seeds can be a binding agent in some dishes–and they have the added benefit of fiber and omega-3s.
There is a maximum amount of beneficial daily consumption of chia seeds and that number seems to be around 1-2tbsp a day. Don’t go out and buy a bag of these seeds and start eating them by the handful. It can lead to some pretty severe stomach/digestive problems if you consume too much (and too quickly) in a day. But just gradually add them to your diet and remember to stay hydrated as the fibers in chia want to bond to water.
Chia seeds are a nutritional curing-all. They are loaded with omega-3s, fiber, protein, and a laundry list of essential vitamins and minerals. These little guys can help improve gut health, cardio health, and fight against excessive weight. Once ingested, your body absorbs the seeds that are then filled with water from your stomach, stretching it, and the seeds. This makes you feel full for much longer after you eat, and when combined with other food, your body more optimally metabolizes your nutrients. Install a lifestyle improvement from a sh*t-ton of health benefits.
How can you eat chia seeds (legally)? First, you can sprinkle them on your smoothies, oatmeal, and/or in your morning Greek yogurt. But also, if you want to eat them in your food but aren’t sure what to make, there are countless recipes on the internet showing you a million different ways to cook with the ch-ch-ch-chia seeds. They can be used as a primary ingredient or (and) used as a substitute ingredient that calls for an egg to keep a recipe together. Overall, zhoosh up your meal and your health with some ch-ch-ch-chia seeds!
