For thousands of years, South and Central American cultures have considered the seeds of Salvia hispanica L. or "chia" to be an important staple food. High in protein and healthy omega-3 fatty acids, chia seeds create a thick gel when soaked in water and provide the main ingredient in traditional endurance tonics. Recent studies concluded that eating chia is safe even if you consume more than the usual daily dose of this natural energy drink.
Chia History
Aztec and Mayan cultures grew four main crops before the arrival of the Spanish in the 1400s. Corn and beans drew the interest of the conquistadors and became important crops for Europeans as well. Amaranth and chia fell into disfavor. The Spanish discouraged the culture of chia because of its important role in non-Christian ceremonies. Interest in alternative crops brought chia back in the 1980s and 90s. Traditional claims for the benefits of chia included increased endurance and resistance to heat and thirst. One tsp. of chia seed provided enough sustained energy for 24 hours of strenuous foot travel, reported Edward Palmer, a botanist who explored Mexico in 1891.
Health Claims
Promoters of chia claim the healthful nutrients in chia seeds help you lose weight and improve the balance of healthy fats in your blood. Omega-3 fatty acids in chia seeds may ease inflammation due to arthritis, and the high antioxidant value of chia may prevent some serious illnesses. Ten grams of dry chia seeds contains 2 g of protein and provides 9 percent of your recommended daily value of calcium. A 10-g serving holds 4.5 g of omega-3 fat and 6 g of carbohydrates, with 5.5 g of dietary fiber. One tbsp. of chia seed in 1 cup of juice leaves you satisfied for hours, says Baja Arizona Sustainable Agriculture.
Research
Replacing some unhealthy animal fats with omega-3 fatty acids from fish or plants like chia increases the level of healthy fats in your bloodstream. More healthy fats in your blood reduces the risk of some cardiovascular diseases. According to a review by the Natural Standard Research Collaboration in 2009, two independent studies of chia seed consumption showed no effect on weight loss. One study showed positive effects on risk factors for cardiovascular disease, and the other study did not. Historical records indicate no dangers from chia consumption, other than possible allergic reactions. Current research supports chia's reputation as an endurance tonic. Chia's protein lacks lysine, so you shouldn't make chia your only protein source.
Recommended Serving
Participants in recent chia studies consumed 25 g of chia daily, about 2.5 tbsp. of dry seed. One tbsp. of dry chia seed provides only 68 calories, but that spoonful of seed expands 900 percent after the soaked seeds produce gel. The extra volume of gel contributes to the filling effect of chia and slows the release of nutrients in the seeds. One cup of water mixed with 2 tbsp. of chia seeds and steeped for 20 minutes provides enough chia gel for a day, says Janis Ihrig of Natural Healthy Eating. Mix the gel with an equal volume of juice and sweeten to taste.
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