Chia seed
Chia ( Salvia hispanica L.) is seed used by the Mayan and Aztec and it has been grown for centuries in South America. They are part of the mint family, the seeds are 2 mm long and can be white, dark brown, gray or black. Industrial crops are grown in Northern Argentina and in Bolivia. As Mayan and Aztec needed a lot of energy for their lifestyle, they used this seed to increase their stamina and energy. Chia was incorporated in their diet as flour, but they also produced oil from it or ate it whole in some dishes. Through the years, the new immigrants in South America imposed their own food, and chia lost its traditional use. Recently as the researches for nutrient content of the foods and their health benefits increased, chia regained its popularity but now it is worldwide. Nutrition Business Jurnal research and Nilsen’s food/drug/Mass/Natural Chanels have stated that there was a 239% increase in chia demand in the year of 2012/2013 (www.foodnavigator-usa.com ).
The nutrients that built its bombastic image are calcium, manganese, phosphorus, and omega3 fatty acid. In fighting junk food eating habits, this food has its advantage also because it is has low calories and has big amount of fibers, antioxidants and proteins. It is one of the most abundant non animal sources of omega 3, along with flaxseed and some algae. Almost 63% of the total fatty acids in chia seed is Omega-3 or more precisely the ALA (alpha-linoleic acid). This fatty acid has been found to be beneficial in fetal development period, especially for their brain development, and has advantage opposed to fish, because fish can accumulate mercury. Human body is generally not capable of synthesizing Omega-3 fatty acids, thus their daily consumption is necessary. The ratio among Omega-3 and Omega-6 is important for proper body function. Omega-6 are inflammation causer by accumulation of substances that induce inflammation, they promote blood viscosity, contribute to fat storage and narrowing of blood vessels. On the opposite Omega-3 fatty acids reduce inflammation, dilate the blood vessels, and limit the production of adipose cells. Chia seeds have Omega 6 fatty acids, but their amount is not dominating as it was previously mentioned. According to the USDA nutrient database, it is found that in 100 g of chia seed there is 34 g of dietary fiber, and the recommended daily intake is 20 to 30 g, meaning that 100 g cover the required intake for fiber. Chia is rich in protein, in 100 g there are more than 16 g proteins, and they are actually all essential amino acids and no gluten. Again in 100g of chia seed there is around 60% of the RDI for calcium, 40% of RDI for iron, 80% of RDI for magnesium and phosphorus, and is rich in zinc, B vitamin as thiamin and niacin. The phytochemical profile of chia includes phenolic acids (caffeic acid, garlic acid, rosmarinic acid, etc), high amount of izoflavones (Martínez-Cruz and Paredes-López, 2014) and other. Main antioxidants are chlorogenic acid and caffeic acid that have cancer preventive properties and they also prevent age-related degenerative illness. A recent study found that there are some more antioxidants present in chia seed, than the ones previously found, as myricetin, quercetin, kaempferol, chlorogenic acid and many others (Marineli et al., 2014). Nevertheless they all show high antioxidant power of chia seeds.
Chia seed was found to have beneficial effect on reducing the cardiovascular risk factor while ALA and EPA (eicosapentaenoic polyunsaturated fatty acid) in blood plasma was increased. This was a study carried out for 12 weeks at subjects with well controlled type 2 diabetes, and there was not change in the safety parameters (Vuksan et al., 2007). As increased level of ALA in blood plasma shows the bioavailability of chia, the health benefits of ALA can be said that they refer also on the chia seed. Besides contributing to maintenance of normal blood cholesterol level ALA has been found to be essential for normal growth and development of children (EC, 2014). Calcium and magnesium have been found to contribute to normal muscle function, nervous system, and together with phosphorus they contribute the maintenance of normal bones and teeth. Magnesium is also important for reduction of tiredness and fatigue, electrolyte balance along with other functions (EC, 2014).
There are many chia products on the marked as pure chia seed, chia oil, chia protein, flour etc. Unlikeother seed chia can be eaten as it is, it’s not necessary to grind it to get its health benefits.
Chia Seeds
Flaxseed
Further Readings
The seed's oil content and fatty acid composition of chia (Salvia hispanica L.) var. Iztac 1, grown under six tropical ecosystems conditions/Contenido ... de oleo ....: An article from: Interciencia
Products
HealthWorks Pesticide and Chemical Free Chia Seeds
Viva Labs Organic Chia Seeds: Raw and Non-GMO