Seeds of chia

Chia seeds are one of the first superfoods to be mass-produced. The entry into the market was very scandalous. After adulteration with goji berries, chia was skeptical, but the product was able to fill the necessary niche and gain the favor of the buyer.

Today, every food blogger advertises chia seeds, vegans and vegetarians look for calcium in them, and the average consumer occasionally adds a handful of seeds to their morning oatmeal. What are chia seeds really like, how to use them correctly and do humanity really need superfoods (functional food)?

General characteristics

Chia white (botanical name – Spanish salvia) – a plant from the family of Lamiaceae. Behind the outlandish name lies the familiar and beloved sage, which is the name of the spice and medicinal plant, and all decorative forms – salvia. The seeds of this plant are traditionally eaten by the inhabitants of Latin America and the United States. The highest demand for superfood is in Mexico and the southwestern American states. In addition to white chia, a closely related plant species, Salvia columbariae, is used in the gastronomic industry.

Ecology and distribution of plants

Chia is considered to be the land of Central and Southern Mexico. Some sources point to the Guatemalan origin of sage. In Guatemala, the plant grows at an altitude of 1800-600 meters above sea level. Modern cultivation of yasnotkovyh are mainly engaged in South America and Australia. These countries are the largest suppliers of the product to other continents.

Biological Description

White chia is an annual herbaceous plant that grows up to 1 meter in height. The leaves develop opposite, with an average size ranging from 4 to 8 centimeters long and 3 to 5 centimeters wide. The plant forms a beautiful miniature flower enclosed in protective leafy cups. Nature has provided two noble shades for Spanish sage – white and crimson. The flowers fade and leave behind small oval seeds, about 1 millimeter in diameter. The seeds are colored in black, brown, white, gray inhomogeneous shade, and the surface is dotted with a relief pattern. The only difference between the seeds is the shade, in other characteristics (taste, nutritional and energy value) they are identical.

Food and industrial use of seeds

The composition of chia concentrates about 20% protein, 34% fat and 25% dietary fiber. The miniature seed is rich in antioxidants, unsaturated healthy fatty acids and nutrients.

The product is sold in pure or processed form. Most often, the seeds are roasted and ground into flour. This flour is not used for baking, most often it enriches food (as a seasoning) or nutritious smoothies. Flour based on toasted chia seeds is famous for its long shelf life and high energy potential. It increases the total calorie intake of a dish/drink and promotes long-term, rapid satiety.

Chia seeds are rarely used to produce oil. It is practically not used in the food industry, because it dries quickly and becomes unusable. Chia-based oil can be used to make paints.

Chia seeds became one of the first superfoods that appeared on the domestic market. Popularity and popular love product received thanks to vegans and vegetarians. They looked for vegetable alternatives to animal products and gradually introduced them to the masses.

Chia contains 100 milligrams of calcium (Ca) per 631 grams. This is twice as much as in a glass of quality cow’s milk.

In 2005, the European Union named chia seeds a “promising food.” It is important to note that the then population of the EU knew practically nothing about the plant. The product is approved for general use after extensive scientific research.

Historical information

The first evidence of chia seeds is found in the Codex Mendoza.

The Codex Mendoza is one of the surviving Aztec manuscript codices. It was created by an anonymous author in Mexico City and dates back to 1547.

The codex states that chia seeds are the most important crop for the Aztec tribes. Thanks to the Jesuit chroniclers, we have received information about the wide distribution of the plant, the seeds of which were present in the diet as often as amaranth, beans and corn.

Another piece of historical evidence, The General History of the Affairs of New Spain, was published and written in 1547-1577 by Bernardiono de Sahagún. The author wanted to create a section on the properties of certain plants, based on the ancient written sources of the Aztecs. De Sahagun tells about the special form of seeds, leaves and the Spanish sage itself and claims that absolutely the whole world knows about chia and every person can freely use their colossal nutritional power. The book uses the term “chien” instead of the usual chia (due to the peculiarities of the translation and perception of the non-native language by the author).

The author dwells on the medicinal properties of the plant. The text suggests that chia helps “those who spit blood” or “endures a continuous cough coming from the chest.” Chia also helped with stool disorders and internal purulent pathologies.

De Sahagun claims that chia is sown and harvested once a year. A special juice is extracted from the seeds, which you need to drink in the morning on an empty stomach to cleanse your chest, and you should also drink the juice from the seeds before eating. The author compares chia liquid with linseed oil, which in Castile is used to process paintings to give them shine and create additional light accents.

Also, the author focuses on the nutritional value of the product. De Sahagun writes that chia is very hard to digest, full of oil / liquid, pleasant to the taste and advises to introduce seeds in the diet on an ongoing basis.

The chemical composition of the food component

Useful properties of the product

What you need to know about chia seeds? It is a superfood that is rich in healthy fatty acids, vitamins, calcium, magnesium, phosphorus and fiber. It stabilizes the digestive system, regulates blood sugar levels, makes skin clearer, hair healthier, bones stronger, and the mind clearer.

Iron and oxygen exchange

The nutrient affects the concentration of hemoglobin in the blood. It is hemoglobin iron that is responsible for transporting oxygen to the cells of the entire body. With a lack of a mineral, we get brittle, dull and completely lifeless hair, an unhealthy look, unnatural pallor of the skin and constant fatigue, which is not restored by sleep or physical activity. To make up for the lack of a mineral, stock up on chia seeds. Add them to your morning oatmeal, homemade cakes, desserts, and even your favorite sandwiches.

Sunflower seeds as a natural antidepressant

Do not rush to reach for the packaging of pills at the first sign of a headache. Try making chia seed pudding or just eat a handful of sweet seeds. Due to the high concentration of iron, beneficial “Omeg”, and L-tryptophan, the food component relieves pain and improves brain nutrition. Chia will give not only the desired relief, but also an incredible charge of energy that you immediately want to spend.

Strengthening and protection of the musculoskeletal system

Chia means “strength” in the Mayan language. And this is not just an etymological coincidence, but a direct indication of the property of the product. The seeds were used by runners and Mayan warriors as “fuel” during military battles or exhausting campaigns. The ingredient supported the health of the musculoskeletal system and allowed the soldiers to maintain physical endurance. Moreover, the ingredient perfectly saturates, resists inflammatory processes, lowers cholesterol levels and normalizes blood pressure levels. Such protection was simply necessary for ancient warriors and definitely will not interfere with modern man.

Supply of essential fatty acids

Fatty acids are one of the essential components for the high-quality functionality of the body. Chia seeds are rich in polyunsaturated fatty acids, among Omega-3 and omega-6 fatty acids, contributing to:

• strengthening the walls of blood vessels and improving the functionality of the cardiovascular system;
• prevention of inflammatory processes;
• improving the condition of the organs of vision, their additional hydration and nutrition;
• correction of the skin condition (treatment of acne, minor redness, rash, itching, allergic reactions of the skin);
• monitoring the health of the female reproductive system;
• quality gradual weight loss through the use of excess subcutaneous fat.

What else is the use of miniature seeds

Chia has 2,5 times more protein than legumes, 3 times more antioxidants than blueberries, 3 times more iron than spinach, 2 times more calcium than cow’s milk, 7 times more ascorbic acid than in orange, 10 times more plant fiber than in white rice and 8 times more polyunsaturated fatty acids than in salmon.

The enormous benefits of the product still delight nutritionists. Scientists from the University of North Carolina found that chia seeds contain thioctic acid, which reduces the risk of high blood pressure by 30%. Moreover, thioctic acid is involved in the regulation of carbohydrate and lipid metabolism, lowers cholesterol levels and, importantly, does not contain gluten.

Possible harm and features of the use of superfood

Excessive passion for superfood can lead to disastrous consequences, it has been proven that seeds can block the esophagus, since when in contact with water, the seeds form a thick gel (jelly) and absorb liquids 12 times their weight.

In America, a case of serious difficulty in breathing after eating seeds was recorded. An adult man swallowed a spoonful of miraculous seeds, washed down with water and felt a sharp deterioration in health, it was reported that the patient had asthma and suffered from seasonal allergies. After hospitalization, it was found that the man’s esophagus was completely blocked, which prevented normal life.

Why did this happen? After contact with the liquid, chia begin to turn into a solid hydrogel capsule. The size of this capsule gradually increases and at the end becomes more dry chia 27 times. The gel capsule blocks the digestive tract and leads to a blockage of the esophagus.

Who should refuse superfood? Anyone who has a similar failure recommended by the doctor. These are patients with specific problems of the gastrointestinal tract who have severe dietary restrictions.

But the potential danger should not force the healthy part of the population to refuse the ingredient. Do not be led by advertising, trust only proven scientific research, a personal doctor and well-being. Learn to feel your body and it will tell you the necessary dosage of each individual component. No nutritionist will tell you a certain dosage of chia – this is an individual indicator that can change daily.

Try to balance your diet so that you get polyunsaturated fatty acids, iron and minerals not only from chia, but from fish, cereals, fresh fruits and vegetables. If you worry about swelling chia inside, then resort to a little trick. Just fill the seeds with vegetable milk, juice, regular liquid, wait for the swelling and only after that start the meal.

Many superfoods are rediscovered foods from antiquity. It may be exotic and promising, but the question of whether you need to eat seeds collected from far away, or the food of ancient civilizations, to stay healthy, remains open. It should be remembered that, despite all the superfoods, the life of the ancient people was short and cruel: let’s say the average Aztec lived about 37 years. People just ate what they could find and fished and hunted when they had the chance. Therefore, using local products is a classic recommendation of the World Health Organization and many nutritional associations.

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