Introduction to Chia Seeds

Chia is a commercially grown seed that is very rich in omega-3 essential fatty acids, more than any other vegetable (specifically alpha linolenic acid or ALA). It also supplies antioxidants, vitamins, minerals and fiber.

Chia seeds are typically small ovals with a diameter of about one millimeter. They are mottle-colored with brown, gray, black and white.

Chia Seeds Typically Contain:

• approximately 64% omega-3 essential fatty acids
• 20% protein
• 34% oil
• 25% dietary fiber (mostly soluble)
• significant levels of antioxidants
• no gluten and trace levels of sodium
• no known toxic components of Chia

Many Ways to Eat Chia Seeds

Chia Seed may be eaten raw as a dietary supplement for essential fatty acids and fiber.

Drink Chia Seeds by soaking them in water, fruit or vegetable juice. In Mexico this is known as Chia fresca.

The Seeds can also be ground to produce a meal (called pinole) which can be made into porridge or baked into breads, cakes and biscuits.

When soaked in water, Chia Seeds are gelatinous in texture and are then used in gruels, porridges and puddings.

Chia sprouts may be eaten similar to alfalfa sprouts in salads, sandwiches and other dishes.

Most of us have heard of Chia sprouts grown on porous clay figurines - the popular Chia Pet.

The History of Chia

Chia (Salvia hispanica) is a plant of the genus Salvia in the Mint family, originating in Mexico. It was largely cultivated as one of the five most important food plants by the Aztecs in pre-Columbian times. Tribute and taxes to the Aztec priesthood and nobility were often paid in Chia seed. After the arrival of the Spaniards, the plant became almost extinct because of cultural and religious reasons.

Chia Seed is traditionally consumed in Mexico, the southwestern United States, and South America, but is not widely known in Europe. The United States Food and Drug Administration regards Chia as a food with an established history of safe consumption.

Today, Chia is grown commercially in its native Mexico, and in Bolivia, Argentina, Ecuador, and Guatemala. A similar species, golden Chia, is used in the same way but not widely grown commercially.

White Chia (Salvia Alba), also known as Salba, is grown in Peru.