Chia seed is obtained from the Mexican native chia plant (Salvia hispanica),
so named after the Mayan word meaning “strength.” It would seem that the
plant was aptly named since the seeds were known by several indigenous
peoples to promote endurance. In fact, chia seed was often the only source
of nutrition consumed by the ancient Aztecs and southwestern tribes of the
U.S. while traveling great distances in pursuit of conquest or trade. This
tradition does not appear to have been lost since many athletes regularly
partake of chia seed to help increase stamina and performance today.
Nutritionally speaking, chia seed packs a wallop. Aside from consisting of
about 30% protein, chia seed delivers an abundance of vitamins A, B, D, E
and K. They also contain alpha-linolenic and linoleic acid, essential fatty
acids that the body cannot manufacture on its own. In terms of other
nutrients and minerals, the list is lengthy. A run down by alphabetical
order: calcium, copper, iodine, iron, magnesium, manganese, niacin,
phosphorus, potassium, silicon, sodium, sulfur, thiamine, and zinc. Finally,
chia seed is the richest plant-based source of omega-3 available.
Chia seed is also an excellence source of soluble fiber. In fact, due to its
hydrophilic properties it can absorb up to 12 times its volume in water.
This activity has two benefits. First, it helps to keep the body hydrated,
which is important for proper cellular metabolism and renewal. Secondly, it
reduces transit time in the gastrointestinal tract while enhancing the
absorption of vitamins and minerals.
The hydrophilic properties of chia seed also permit the formation of
hydrophilic colloids, a mucilaginous substance similar in appearance to
gelatin. This is the same benefit obtained from eating raw vegetables versus
cooked, only it’s not necessary to swallow a bunch of chia seeds in order
for this event take place. As you’ll learn in a moment, all that’s needed is
a container of water.
weight loss
The mechanism behind chia seed's ability to act as a weight loss aid is
quite simple. In short, its extraordinary ability to absorb water translates
to displacing fat and calories when added to foods. The ideal ratio for this
conversion is 9:1, or nine parts liquid to one part chia seed. Here’s an
experiment to try:
Science is fun but, in this case, you can eat your experiment. In fact,
you’ve just made a delicacy known to Mexican natives as chia fresca. If you
add three to four tablespoons of this substance to non-baked foods at least
three times a day, you’ll be adding significant bulk to your diet (read that
as appetite suppressant) and replacing fat and calories with a material
consisting of 90% water. Chia gel can be made with juice in place of the
water, and added to sauces, cereals, jams, puddings, yogurt, or smoothies.
It can also be prepared in an 8:1 ratio and added to baked goods in place of
oil. Kept refrigerated, the gel will keep fresh for about three weeks.
What does hydrophilic colloid of chia seed taste like? Fear not. The seeds
impart a very mild nutty flavor that won’t overpower other foods. However,
if you prefer, you can simply forego chia gel and eat up to four tablespoons
of the seeds instead. For that matter, chia seed are delicious toasted. The
seeds can also be sprouted for a tasty and nutritious addition to sandwiches.
regulate blood sugar
The same hydrophilic properties that permit chia seed to encourage weight
loss may also responsible for contributing to the regulation of serum
glucose levels. That is, the same gel-forming process described above also
takes place in the stomach and helps to block the conversion of
carbohydrates to sugars. In fact, Canadian researchers have recently found
that regular consumption of chia seed reduced blood sugar levels in patients
with type II diabetes.
There are other attributes of chia seed that are suspected of causing this
effect, too. For one thing, the high vitamin C content may play a role in
inhibiting aldose reductase, the enzyme that converts glucose to sorbitol.
Normally, some degree of sorbitol is converted to fructose and any excess
sorbitol is excreted. However, if there isn’t enough cellular glucose
available, this conversion doesn’t take place and an accumulation of
sorbitol occurs. This accumulation is a major contributor to
diabetes-related complications. In fact, high concentrations of sorbitol can
be found in the nerve, eye and kidney cells of diabetics. Further, since the
delivery of vitamin C to cells is insulin-driven, diabetics may be deficient
in this important antioxidant to begin with.
The researchers also found that chia seed supplementation reduces blood
pressure, blood clotting, and inflammation in diabetes subjects. This was
evidenced by a 30% decrease in serum C-reactive protein, a primary marker for
inflammation, and a similar decrease in blood clotting factors. The reduction in
blood pressure was attributed to 80% of the trial subjects experiencing elevated
levels of EPA, an essential omega-3 fatty acid.
Chia seed is also a good source of vitamin E. Vitamin E has consistently shown
to be helpful in improving insulin sensitivity and may help to deter the
development of certain diabetes-related complications, including peripheral
neuropathy.
nutritional breakdown of chia
Brace yourself. A mere one-fourth cup of chia seeds—that’s four tablespoons—
supplies as much calcium as three cups of milk, as much magnesium as ten stalks
of broccoli, as much iron as one-half cup of red kidney beans, 30% more
antioxidants than blueberries, 25% more dietary fiber than flaxseed, and
approximately the same amount of omega-3 as that found in a 32-ounce fillet of
salmon. It’s little wonder that the Aztecs could run for days at a time on
nothing other than chia seeds.
Formulas & recipes
Chia seed benefits
There is a reason chia seeds have become so popular in the last decade or so. The seeds are full of protein and contain a large variety of minerals, vitamins, and constituents–there is a reason chia seeds are referred to as a “superfood.” The best chia seeds to buy are usually online, wholesale amounts. Buying chia seeds wholesale benefits the customer since chia seeds don’t expire quickly and can be used for a large variety of recipes. Chia seeds are commonly added to dishes to add extra nutritional value.
Recipe for chia seeds
Chia Pudding
Ingredients:
¼ cup chia seeds
1 cup almond milk
1 tablespoon maple syrup
In a medium bowl or jar, mix the chia seeds, almond milk, and maple syrup until well combined. Let the mixture sit for about 5-7 minutes and place the mixture in the fridge overnight or for a long period of time. If the mixture doesn’t seem thick enough, just add more chia seeds. After the chia pudding sits in the fridge, enjoy with toppings like fresh fruit, granola, or anything that sounds good!
