Chia (Salvia hispanica), originated from Mexico, and was one of the Aztec’s super foods. Legend has it that a tablespoon of seeds would keep warriors and messengers going strong all day.
A member of the mint family and sage genus, the meter high annual plant is easy to cultivate and produces purple and white flowers which then give way to the chia seeds. The seeds which can be black or white are oval and measure about 1 mm across. Nutritionally there is no difference between the black or white seeds.
Having a mild nut like flavour, they can be eaten raw or ground down to a flour/meal which is called pinole in Mexico. A drink is also made by adding the seeds to water with the addition of lime juice and a bit of sugar. The resulting drink is called chia fresco. Not a bad way to get fibre as two tablespoons of chia has 7 grams of fibre. Since chia seeds are so small they can be snuck into cereals, juice, smoothies, and a myriad of other recipes. Both the whole seed and ground versions are being sold in major supermarkets and health food stores.
Chia Seeds Packed full of Goodness
The big advantage to chia seeds are in what they contain. According to Otto Richter of Richters herbs, one ounce of Chia seeds contain as much:
- Calcium as 1 cup of milk
- Fibre as 1/3 cup bran
- Omega-3 fatty acid as 8 ounces salmon
- Potassium as half a banana
- Vitamin C as 2 oranges
- Iron as 1/3 cup of spinach
Not surprisingly, chia translates from the Aztec word for “oily” and the breakdown of the seed looks like this
- 20% protein
- 34% oil
- 25% dietary fibre
The tiny seed doesn’t stop there; it also includes phosphorous, magnesium, copper, niacin, and zinc, while excluding gluten and is low in sodium. It even has a large amount of anti-oxidants including quercetin, which is an important remedy for gastro-intestinal upsets and digestion. Storage? No problem, the chia seeds don’t go rancid as quick as flax seeds and can be stored for a long time. In addition to being one of the staple foods of the Aztecs, they also used it as a medicine. A common use was relieving inflammation and curing skin ailments. With easy cultivation and relatively good yields, this is a food that will be appearing more often in gardens and supermarkets of the future. No wonder it is being called a super food.
References:
Dr Andrew Weil, “3 reasons to eat Chia”
Otto Richter, Richter Seed Catalogue
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