Origin
Chia seeds (Salvia hispanica), also known as Spanish sage, are native to Central and Southwest America. Currently grown mainly in Mexico. The seeds are approximately 1 mm in diameter, brown to gray in color. They were used extensively in the diets of the Aztecs, Inca and Mayans. They were forgotten for some time, only to be used again at the end of the XNUMXth century. Then they came under the watchful eye of people who care about their health and look for food they used to eat in the past.
Nutritional value
These seeds are very valuable in terms of nutrition. The content of omega-3 fatty acids is similar to that of flax seeds. In 100 g they deliver:
— 490 kcal
– 30 g of fat, including:
– 18 g of omega-3 fatty acids,
– 6 g from the omega-6 family,
– 3 g of saturated fatty acids,
– 2 g of monounsaturated fatty acids
– 44 g of carbohydrates
– 16 g of protein
– 38 g of fiber
— 19 mg sodium
– 630 mg of calcium
– 160 mg of potassium
– 2 mg of magnesium
– 4 mg of zinc
– 29 mg of vitamin E
– 11 mg of vitamin B3
In addition, they contain many biologically active substances, including antioxidants. However, they do not contain gluten. So they can be eaten by people suffering from celiac disease. They absorb and retain water thanks to their hydrophilic properties. They can absorb 10 times more water than they weigh. This improves the body’s hydration and helps to preserve electrolytes. As a result, they are often used by athletes.
Effect on health
The name “Chia” means strength, endurance. Perhaps it results from the fact that people who introduce Spanish sage into their diet notice increase in energy levels, improvement of mood and concentration.
The seeds form a gel with the water, just like flaxseed. Thanks to this, it fills the stomach giving a feeling of satietywhich is important for people who are slimming. In addition, this form slows down the digestion of carbohydrates and the absorption of simple sugars. This is a positive signal for people with diabetes.
High levels of calcium are beneficial for skeletal system, and good fats are important to good functioning nervous system.
Due to the high content of fiber and valuable fatty acids, chia seeds can have a beneficial effect on reducing the risk of cardiovascular disease. They are conducive to lowering cholesterol as well as blood pressure. Research also indicates that introducing these seeds into your diet is beneficial hepatoprotective effect when following a high-fat diet. It is also improving insulin sensitivity and glucose tolerance. High proportion of fiber, both soluble and insoluble, improves bowel function and has a protective effect on them. However, all other whole grains rich in dietary fiber and unsaturated fatty acids, including our native flax, bring similar benefits.
Application limitation
Spanish sage is for sure safe to useif it is not longer than 12 weeks. There is not enough information about its safety with prolonged use. Likewise, no data are available for women pregnant and lactating, forces the abandonment of its application during this period.
Also people with prostate cancer be at high risk of its occurrence, should be careful with these seeds. There are reports that high consumption of alpha-linolenic acid, which is abundant in chia seeds, increases the incidence of this cancer (as opposed to fish and fish fat, i.e. DHA and EPA acids).
By virtue of European Union regulationChia is approved for use in Poland as a new type of food (Novel foods). The use of seeds, however, is limited to use in bakery products, baked goods, in an amount not greater than 5% finished product weight.