What Is Chia? By Dr Weil
I heard that "chia" is a good source of omega-3
fatty acids, but I don't know what it is, where to get it or what to do with
it. Can you enlighten me?
Chia is an edible seed that comes from the desert plant
Salvia hispanica, a member of the mint family that grows abundantly in southern
Mexico. You may have seen chia sprouts growing on the novelty planters called
Chia Pets, but historically, the seeds have been the most important part of the
plant. In pre-Columbian times they were a main component of the Aztec and Mayan
diets and were the basic survival ration of Aztec warriors. I've read that one
tablespoon was believed to sustain an individual for 24 hours. The Aztecs also
used chia medicinally to stimulate saliva flow and to relieve joint pain and
sore skin.
Chia is very rich in omega-3 fatty acids, even more so than
flax seeds. And it has another advantage over flax: chia is so rich in
antioxidants that the seeds don't deteriorate and can be stored for long
periods without becoming rancid. And, unlike flax, they do not have to be ground
to make their nutrients available to the body. Chia seeds also provide fiber
(25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus,
magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
Another advantage: when added to water and allowed to sit
for 30 minutes, chia forms a gel. Researchers suggest that this reaction also
takes place in the stomach, slowing the process by which digestive enzymes
break down carbohydrates and convert them into sugar.
Chia has a nutlike flavor. You can mix seeds in water and
add lime or lemon juice and sugar to make a drink known in Mexico and Central
America as "chia fresca." As with ground flax seeds, you can sprinkle
ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack,
or grind them and mix them with flour when making muffins or other baked goods.
I find them tasty and an interesting addition to my diet.
Chia is undergoing something of a renaissance after
centuries of neglect. It was a major crop in central Mexico between 1500 and
900 B.C. and was still cultivated well into the 16th century, AD, but after the
Spanish conquest, authorities banned it because of its close association with
Aztec religion (Indians used the seeds as offerings in rituals). Until
recently, chia was produced by only a few small growers, but commercial
production has resumed in Latin America, and you can now buy the seeds online
and in health food stores.
Because of its nutritional value and stability, chia is
already being added to a range of foods. Research has shown that adding it to
chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches
their meat with omega-3s; fed to cattle chia enriches milk with omega-3s. Chia
can also be added to commercially prepared infant formulas, baby foods, baked
goods, nutrition bars, yogurt, and other foods. Another bonus: insects don't
like the chia plant so it is easier to find organically grown varieties. I
expect we'll soon be hearing much more about chia and its health benefits.
Andrew Weil, M.D.NOTE from the editor: Chia seed is considered to be a Dietetic Nutritional Supplement by the Food and Drug Administration (FDA). In addition, it complies with the severe criteria of nutrients content established by this organization to be regarded as “healthy food.” Chia seeds are definitely a great addition to both the grain free and gluten free diet!
