Chia Seeds

Chia, Black chia (solid or speckled), White Chia (actually a pale grey), wrinkled chia comes mainly from Salvia hispanica but others include Salvia columbaria (Golden Chia) and Salvia mitiorrhiza (Chinese chia).

Chia is also a common name for other plants: Hyptis suaveolens and Amaranthus leucocarpus.

Chia is a member of the Mint Family (Labiatae) and related to other healing members including lavender, lemonbalm, and oregano.

Records show that Chia was used as a food as early as 3500 BCE and became a cash crop in the center of Mexico between 1500 and 900 BCE.

It was cultivated in the Valley of Mexico between 2600 and 2000 BCE by the Teotihuacans and Toltecs. It is best known as the food of the Aztecs.

The Aztecs were part of a group referred to as Mesoamericans that also included the Archaic, Olmec, Teotihuacan, Toltec, Maya, Mixtec and Zapotec. All had cultural similarities.

Mesoamerica had at lest 50 domesticated plants for many different uses but the main four prominently stands out in ancient writings as being important in the diet.

Aztec territory ranged from approximately 100 miles north of Mexico City to the northern parts of what is now known as Costa Rica, Belize, El Salvador, Guatemala, Honduras, and Nicaragua.

The Aztecs were also known as Mexicas and their height of civilization extended from 1168 to 1521, when they were destroyed by the Spanish.

The Aztecs spoke Nuhuatl, which is provided with some Common Herb Names on this site.

The Mexican state of Chiapas received its name from the chia seed. The name comes from the Nahuatl words chia and apan, which means “in or on the water”. The Spanish further adapted the word from the Nahuatl to include chian or chien (plural).

S. hispanica was one of the four main Aztec crops at the time of Columbus’ arrival in the New World. The other three were amaranth, beans, and corn (maize). The importance of chia was surpassed by beans and corn making it the third most important of the four crops.

From the 12-volume illustrated encyclopedia written by a Franciscan priest named Bernadino de Sahagun, we learn that chia was so important that it was part of every aspect of Aztec society – culinary, medicinal, economic, artistic, and religious.

The Aztecs had at least 21 different names to describe Chia, ranging from someone who owned the seed to recipes and using such descriptions as being oily or wrinkled.

In the Codex Mendoza of 1542, it states that the annual tribute of chia to the Spanish reached forty baskets of flour every 80 days.

The Aztecs were responsible for developing a unique agricultural system for growing their four main crops.

By combining what they had learned from the Toltecs, they turned marshy land into firm soil by weaving large mats out of bark, attaching them to stakes on a lake or marshy area, and then covering the mats with soil. Along the edge of the plots, they planted willow trees so that the roots would become interwoven to prevent soil erosion of the plots.

Chia played a prominent role in pre-Columbian paintings since it improved the drying qualities of the paints and varnishes. Varnishes made with chia oil have two distinct characteristics: they do not yellow with time and the clarity and transparency are exceptional.

When chia oil is added to paints, it gives the colours a shine that no other oil can do. Today, chia oil is still used by craftsmen in several Mexican states, including Chiapas.

Chia (and amaranth) lost its status as a fundamental crop when the Spanish saw the people making images of their gods from the dough and eating them at the end of a religious ceremony. The Catholic Church was horrified and put a stop to the practice, superceding it with their own version.

The Aztecs found many uses for the seed as a food: mixing it with other foods or water in certain recipes, ground into flour, included with medicines, fed to birds, pressed for oil which was used for the body or for their paints.

Chia flour could be stored for many years and easily carried on long trips. This is unusual for an oilseed since most go rancid very quickly. The reason is it also has a high antioxidant content.

The oil was put on the feet and legs to protect the skin from water damage as they waded through marshy areas.

Mixed with amaranth, chia was roasted to produce tzoalli, a dough that was then mixed with maguey (agave) syrup and eaten daily as a staple food.

Chia flour and seeds were used to make a refreshing and nourishing drink called chia fresca that is still used today in Mexico.

Atolli is a gruel made from corn or amaranth flour boiled in water and still made today but the most nutritious by far is that made from chia.

Chia was mixed with almonds and honey and formed into bars that were sold in public markets in pre-Columbian times.

The Aztecs would pack a wound with chia seeds to prevent infection and chia dressings would increase healing of burns – much the same way as using aloe vera.

Chia seeds are either black, greyish, or white. If there are brown seeds in the mix, then they are either immature seeds or weed seeds and of poor quality.

A veined or spotted colour is typical of S. hispanica which is cultivated today in Mexico, Argentina, and Bolivia.

It is speculated that the black chia seeds came from S. hispanica ecotype which is grown in Guatemala. The black seed is small and contains the preferred oil for paintings.

The white seed is larger and used mainly for beverages in Mexico. A modern version of the white seed is the Salba seed which was developed through selective breeding of the chia seed and comes only from plants that have white flowers.

H. suaveolens does produce a white seed which is characteristic of domestication.

Nutritionally, the dark seeds have a slightly higher protein content while the white seeds are slightly higher in alpha-linolenic acid (omega-3 fatty acid) but basically, there is little nutritional difference.

In 1780, the writer Clavijero, refers to chia as being a highly energetic grain and was an essential food during military exercises. Clavijero adds in volume 1 of the Storia antica del Messico:

“The soldier who carried a small bag of corn and chia flour considered himself well stocked. Whenever he found it necessary, he poured some water on the amount of flour he wanted to eat and then added some maguey (agave) syrup. With this delicious and nourishing benerage, he was able to resist the heat of the sun and fatigue of war.”

The first certified organic chia seed became available from Nativas Naturals in March of 2009.

Salba, a registered trademark name, is white chia seed originally from Peru that is said to have higher essential fatty acid content, and priced accordingly.

The Mexican government only started recording chia production in 1932, although the crop was grown for years before that time.

Chia is non GMO. According to the 2010 National Agricultural Statistics Board report, the following crops grown in the USA are GMOs:

93% of soybeans, 93% of cotton, 86% of corn, and 95% of sugar beets

Ounce for ounce, chia is one of the highest omega-3-containing foods on the planet. A 1-ounce serving of chia contains approximately 4.9 grams of omega 3 fatty acids.

Chia has 8 times more of the antioxidant and anti-inflammatory omega-3 fatty acids than salmon. In fact, it would take almost 10 pounds of salmon to equal 10 tbsp of chia for omega-3.

Comparatively, flaxseed, another good plant source of omega 3 fatty acids, supplies about 1.8 grams of omega 3 fatty acids in a 1-ounce serving.

Chia is unique for its antioxidant content which keeps the omega-3s from going rancid.

Flax and fish are used extensively for w-3s but they also go rancid very quickly, which creates health problems. This is why chia seeds can remain fresh for months after being ground. However, once the oil is separated, it will go rancid just as quickly as any other oil.

Use chia seeds to replace eggs in recipes.

When mixed with water, chia seeds, high in soluble fiber, form a thick gel. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of water. Allow the mixture to sit for about 15 minutes. 1/4 cup of hydrated chia seeds equals approximately 1 egg.

It can absorb 9 times its weight in water significantly more than any grain or even flaxseed. When water is added to chia seeds, expansion occurs to provide a mucilage or gel-like substance that makes digestion easier as well as the absorption of nutrients.

They are composed of about 40% fiber with 5% being soluble. 1 tbsp of chia equals 5 grams of fibre. To get that much fiber, one would have to eat 10 c. corn flakes, 10 slices white bread, 1 1/4 c all-bran cereal, or 4 c. popcorn.

This fibrous mucilage helps slow the speed of glucose absorption, thereby maintaining steady blood sugar levels. It also delays gastric emptying which creates a more sustained feeling of fullness.

Athletes, especially distance runners, enjoy another advantage of its unique fiber as they can perform long hours of minimal fluid intake.

Dehydration is common in first and third world countries. First-world, because of the high intake of caffeinated drinks and third-world because of the lack of potable water.

Low fluid levels are associated with:

premature skin wrinkling, indigestion, constipation, adrenal fatigue, muscle weakness, electrolyte imbalances, impaired cell function and more.

Chia contains all 8 essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine). The total protein content is 19-23%.

Chia seeds are easy to absorb, nontoxic, gluten-free, and non-allergenic.

Nutrient content:

chlorogenic acid (fat-soluble antioxidant that supports healthy blood sugar levels)

caffeic acid (fat-soluble antioxidant that suppresses inflammation and shrinks tumors)

coumaric acid (antioxidant protects the eyes and intestines)

quercetin (antioxidant that is a natural antihistamine and anti-inflammatory)

myricetin (antioxidant stabilizes the oils and protects the heart while promoting bone growth)

vitamin A (44 IU per 100 gm)

B-vitamins (B1, B2, B3)

Minerals:

Calcium (714 mg per 100 gm – 6 times more than an equal serving of milk, which cannot be fully absorbed from milk)

Iron (4 mg per 100 mg – helps to prevent anemias)

Magnesium (390 mg per 100 gm – just 400 mg per day has proven to improve glucose tolerance)

Potassium (700 mg per 100 gm – counters acidity, imporant electrolyte)

Zinc (3.7 mg per 100 gm – an important mineral for the immune system and wound healing)

Evidence-based healing benefits of Chia seeds

References

Allen, Diana MS, CNS. Chia Seed. 2010

Ayerza, Ricardo Jr.; Coates, Wayne. Chia: Redisovering a Forgotten Crop of the Aztecs. 2005

Coates, Wayne. Chia: The Complete Guide to the Ultimate Superfood. 2012

Scheer, James F. The Magic of Chia: Revival of an Ancient Wonder Food. 2001