History
and Cultivation
Chia
seeds were a staple in the diet of ancient Aztecs, Mayans and Indians in the
Southwest of the United States. The tiny seed was so revered at one point that
they were used as currency.
Chia
is currently cultivated and grown in Argentina, Mexico, Peru, Bolivia and
Australia. In Australia it is a relatively new crop compared to the
seed’s ancient history in other parts of the world. Even though Australia is a
relative newcomer to the chia arena, it is predicted they will become the
largest producer of the seed.
Superfood
Characteristics
The
Oxford dictionary defines a superfood as “A nutrient-rich food considered to be
especially beneficial for health and well-being”. This tiny seed truly fits
this definition. Chia is a Mayan word that means “strength”. Many health
conscious athletes (especially distance runners) use the mighty chia to keep
hydrated and energized during workouts. The unique gel they create allows
liquid to stay in the body longer.
·
The health benefits are many:
- · Excellent protein source
- · One of the most concentrated sources of omega – 3 essential fatty acids
- · High in anti-oxidants
- · High in fiber
- · Excellent slow-releasing energy source
- · Support healthy muscle function
- · Anti-inflammatory and anti-viral properties
- · Aids in hydration
Chia
vs. Flax
Chia
can be used in many of the same ways that flax seed is used. As opposed to flax
seed, chia is much more stable. Flax seeds go rancid very quickly and must be
kept refrigerated or frozen to prevent spoiling. Flax seed are higher in
omega-3 fatty acids; however, they must be ground in order to get the full
benefit of the nutrients in the seed. Chia does not have to be ground to reap
its nutritional benefit (although some research has shown that more nutrients
become available when it is ground). Clearly Chia is the winner in the
convenience category.
Chia
is actually higher in fiber, calcium, phosphorus and selenium than its nutty
counterpart. I want to make a point here; flax is still a super food in its own
right and should be included in a healthy diet plan. It is higher than Chia in
magnesium, potassium, and vitamin B1 and copper. Include them both regularly
for well-balanced nutrition.
Here is a
side by side compairison of Chia Seed vs. Flax Seed (1 oz. serving)
Data provided by nutritionaldata.self.com
*Data Provided by Health-Alicious-Ness.com
**Data Provided by Chiatrition Chia Seeds.com
Nutrient
|
Chia Seeds
|
Flax Seeds
|
Calories
|
137
|
150
|
Fat
|
9 g
|
12
g
|
Saturated
Fat
|
1 g
|
1 g
|
Dietary
Fiber
|
11 g
|
8
g
|
Carbohydrates
|
12.3 g
|
8.1 g
|
Protein
|
4.4
g
|
5.1 g
|
Calcium
|
177 mg
|
71.4 mg
|
Iron
|
1.7 mg**
|
1.6
mg
|
Phosphorus
|
265 mg
|
180 mg
|
Potassium
|
44.8
mg
|
228 mg
|
Zinc
|
1 mg
|
1.2 mg
|
Manganese
|
0.6
mg
|
0.7 mg
|
Selenium
|
15.5 mcg
*
|
7.1 mcg
|
Omega-3
fatty acids
|
4915
mg
|
6388 mg
|
Omega-6
fatty acids
|
1620 mg
|
1655 mg
|
Chia
in Food and Recipes
With
all of chia’s health benefits, it is a great idea to add it to your daily
eating plan. Here are some great ways to use chia in your kitchen:
- · Chia can be used as a substitute for eggs in many baked goods. To make a chia “egg” grind up 1 tablespoon of chia seeds and combine with 3 tablespoons of water. Let the mixture sit for at least 10 minutes to thicken.
- · Use chia to thicken stews, soups and gravies.
- · Thicken salad dressings with chia or just sprinkle seeds on top of a salad for extra crunch.
- · Make your own energy gels for working out. They are far healthier than the corn syrup and chemical ridden commercial versions.
- · Puddings are super easy to make with chia. There are plenty of flavor options: chocolate, vanilla and fruit to name a few. Below is a recipe I created with the fresh oranges from my tree.
Orange
Dream Chia Pudding
Makes
4 servings
1
can light coconut milk
1/3 cup raw cashews
2 large oranges, peeled and cut into quarters
¼ cup white chia seeds
2 tablespoons organic coconut sugar
1 teaspoon vanilla extract
1/3 cup raw cashews
2 large oranges, peeled and cut into quarters
¼ cup white chia seeds
2 tablespoons organic coconut sugar
1 teaspoon vanilla extract
Combine
all ingredients in high-speed blender until smooth. Taste for sweetness. If a
sweeter pudding is desired, add another tablespoon of the organic coconut
sugar. Pour into serving bowls and chill for at least one hour. Top with
chopped fresh fruit and/or nuts as optional garnishes.
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