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Most of us only know about chia from Chia Pets, the animal figurines planted with moistened chia seeds. Chia seeds are from a plant native to Mexico, called Salvia hispanica. The actual seeds are tiny, mottled ovals that come in brown, gray, black and white. Used primarily in Mexico and South America, these little seeds were a dietary staple for the ancient Aztecs. Salvia hispanica is the better known type of chia. Apparently, Aztec warriors used to use it for stamina in battle, and natives to South America would eat small amounts of chia seeds for endurance on long treks.  Salvia columbarie, or golden chia, is used in the same manner. These little seeds have a very high omega-3 fatty acid concentration- 64%! (Flax is 81% omega 3). The actual breakdown for Chia seeds is 20% protein, 34% oil, 25% dietary fiber, as well as plenty of antioxidants (more than blueberries!) and several important vitamins and minerals, such as calcium and zinc.  ¼ cup or 38g of Chia seeds contains 8.6g of protein, 13g of fat and 11g of fibre.  In comparison to flax seeds which contain 8g of protein, 15g of fat and 11g of fibre they are quite similar.

One of the major benefits of the chia seed is its fatty acid profile. Omega-3 fatty acids are known to reduce the risk of heart disease, stroke, heart attack, and even relieve symptoms of arthritis. Omega-3 fatty acids are also involved in reducing cancer risks and inflammation.  Aside from the benefits of increased omega-3 intake, studies suggest that chia seeds may help lower serum cholesterol, as well as decrease systolic blood pressure by thinning the blood. Like other seeds, Chia seeds have a low Glycemic Index which makes them good for diabetics.  They contain mostly soluble fibre which is also known to help lower choleserol.  Incorporating common chia into chicken feed may improve the nutritional value of chicken products by increasing the omega-3 content and decreasing the cholesterol content of the meat and eggs. Chia seeds also help you retain water, which can be helpful in the summer months when dehydration can be a problem.

Ground chia seeds can be worked into breads, cakes, and porridges. Fresh chia seeds soaked in water or fruit juice, known in Mexico as chia fresca, are often eaten. The high fiber content helps keep you feeling full and therefore they can be used as an appetite suppressant. These seeds can be added to yogurt, granola, trail mix or just about any recipe, so long as it doesn’t get cooked on too high a temperature. Heat can degrade some of the nutritional value. The seeds in chia pets aren’t approved as food by the FDA, so if you want to use them as food it is better to obtain them separately. They are carried in many health-food stores. People looking to eat organic should be able to find organic seeds without too much difficulty, as insects don’t like them.

Chia seeds must be stored in a very dry place. Try putting them in a sealed bag in a cupboard. Refrigeration should be avoided, as any moisture will cause the seeds to gel. A nice dry jar may also be a good option. Fortunately, they contain lots of antioxidants so the seeds don’t go rancid and can be stored for a long time, so long as they are kept dry. However, if they do get wet, the gel can be stirred into salad dressing, dips or smoothies to boost the nutritional value.

Article Written by April Peters, UBC Nutritional Science student.  2009