Chia is perhaps best known as the seed used in the popular Chia Pets, which grow chia sprouts from ceramic containers shaped like animals or other objects. But chia has a long history as a food for the Aztec and Maya cultures, who also appreciated its health benefits. The plant Salvia hispanica grows in southern Mexico and is being cultivated in parts of South America. A related species, Salvia columbariae, grows in the southwestern U.S. as well.
Versatility
Chia seeds have many of the same uses as flax seeds. Seeds can be mixed into juice or water, sprinkled on salads and other foods, added to smoothies and used in batter and baked goods. It has shown to be beneficial for people and animals. But while flax must be ground in order for its nutrients to be absorbed by the body, chia seeds can be consumed intact and are readily digested in that form. Flax also does not keep well, whereas chia seeds and meal are quite stable and do not go rancid. Seeds can even be made into a drink with water, sugar or honey, and lemon or lime. And they can be sprouted for Chia Pets or for consumption.
Nutrition
Chia contains a high amount of fiber, approximately 7 grams of fiber in a 25-gram serving of seeds. It also has minerals such as calcium, magnesium, phosphorus, iron, manganese and zinc. All of the essential amino acids are included, except for taurine. The antioxidant content is higher than that of blueberries, and chia seeds also have more iron than spinach and more calcium than cow's milk. They have twice the protein of other seeds and grains.
Digestion and Metabolism
Adding chia seeds to water creates a gel within about half an hour. This reaction also happens within the digestive system, where it slows digestion of carbohydrates and their conversion into sugar. This helps to regulate blood sugar and prevent wild peaks and dips. The gelatinous mixture also helps clean the digestive tract and can provide a feeling of fullness that can aid in weight loss.
Omega-3 Content
Chia seeds have a higher content of omega-3 fatty acids than flax seed, one of the primary vegetarian sources for omega-3s. They also beat kiwi seeds and perilla, which have an even higher omega-3 content than flax. According to some experts, chia actually has the highest content of omega-3 oil. Dr. Wayne Coates also promotes chia as a balanced source of both omega-3 and omega-6 fatty acids.
Agriculture
Studies have reported that adding chia seeds to chicken feed increases the omega-3 content of eggs, and enriches chicken meat with omega-3s as well. The same effect has been found for the omega-3 content of milk from cows fed chia seeds. In addition, chia can be easily grown organically as insects seem to avoid it.
Disease Management
One study in rats showed a reduction in cholesterol and other heart disease risk factors after they ate chia seeds for 30 days. A study in humans found that blood pressure in diabetics was reduced, while healthy blood sugar was maintained. Even diabetic pets have had their insulin requirement reduced or eliminated when put on a diet including chia seeds, and at least one holistic vet uses chia regularly for treating diabetic pets.
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