Scientifically known as Salvia hispanica, chia is native to central & southern Mexico and Guatemala. It was cultivated by the Aztecs and at one time, it was actually more valuable than gold!
Its common name, chia, is derived from the Nahuatl word, chian, which means oily. This makes sense, as one of the biggest health benefits of chia seeds are derived from the amount of omega-3 fatty acids that they contain. They are the richest natural plant source of omega-3's, containing 5g per serving (a serving is 28g), which is more than double the amount in a serving of salmon. They drawback is that the type of omega-3's that it contains is alpha-linolenic acid (ALA). ALA can be modestly converted to DHA and EPA, the metabolically active forms of omega-3's.
The benefits don't end there! Chia seeds are jam-packed full of fibre. At 11g per serving, that's approximately 40% of the average person's daily requirements. Not only does the fibre help with digestion and weight loss (chia is very filling), but it's also useful in chronic health conditions including obesity, high cholesterol, and diabetes.
They are also nutrient-dense. A serving of chia seeds is equivalent to 3 oz of whole milk in terms of calcium and 103 g of spinach in terms of iron (6x more iron!). As iron can be a nutrient that's often a bit more difficult for vegans and vegetarians to get and to maintain adequate blood levels, chia seeds are a popular iron source for them. Chia seeds are also a great source of phosphorus, manganese, potassium, zinc, and copper in addition to those mentioned above.
With 4g of protein per serving (equivalent to 44g of kidney beans) and loads of antioxidants (equal to 15g of blueberries), there's not much that chia seeds can't provide - they're a very nutritious, well-rounded whole food.
What's the best way to incorporate chia seeds into my diet?
They can be purchased as is, however, there are also some companies that have started adding chia seeds to their product formulations. Look out for them in heath food stores or in the organic section of your grocery store!
