Chia

Chia is a flowering plant native to Mexico and Guatemala.  It was cultivated as a food crop prior to European arrival.  Chia is often described as a superfood. It is added to many products for sale in the supermarket.

100 gm of chia contains

7.7 gm carbohydrates

34.4 gm of dietary fiber

30.7 gm of fat

3.3 gm of saturated fat

2.3 gm of mono-unsaturated fat

2.3 gm of poly-unsaturated fat

17.8 gm of omega-3

5.8 gm of omega-6

16.5 gm of protein

Chia seeds are a rich source of thiamine, niacin and a good source riboflavin, and folate. They are a rich source of calcium, iron, magnesium, manganese, phosphorus and zinc.

Chia seeds are high in antioxidants which are present in the seeds in order to prevent the seeds going rancid.

Chia is higher in protein than most plant foods.

Chia is very high in omega-3 fatty acids. The omega-3 in chia is not easily used by the body.  It is present in the ALA form which has to be converted to the EPA and DHA form before being used by the body. The body prefers the omega-3 present in fish oil.

Chia is good for the bones. It is high in calcium, phosphorus, magnesium and protein. Especially high in Calcium.

Health Benefits

There is limited research that looks at the role chia plays in a healthy diet. Theoretically it should improve cardiovascular risk factors. It should increase the fiber intake and omega-3 intake. It’s high content of protein and calcium should be important for vegetarians.

One successful study looked at diabetic patients. They all showed improvement in health after eating chia seeds.

Uses

Chia seeds can be eaten raw or soaked in juice then eaten. They can be sprinkled on foods as a topping or put in smoothies, cereals, yoghurt, muesli, salads, rice dishes and mashed vegetables. They can be added to baked goods such as muffins, pancakes, cakes, porridge and puddings.  Their neutral flavor means they can be added to virtually anything, while increasing the nutritional value.

Chia is not a superfood but added it to your diet would slightly increase the nutritional value of your food and slightly increase the range of food you eat.