Nutritional Value of Chia Seeds
Chia seeds, once a staple in the diets of native populations of the southeastern United States and Mexico, have reemerged in recent years as a valuable nutritional supplement. Called a "superfood" by many in the natural food industry, chia seeds are packed with essential vitamins, minerals, and other nutrients, offering a powerful nutritional boost in small, versatile package.
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History
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A major food crop of indigenous peoples, such as the Mayans, Incas, and Aztecs, chia seeds were once so highly valued that they were used as currency. Chia seeds were a vital source of energy and nutrition during long marches, since as little as one to two tablespoons was sufficient to sustain a person through 24 hours of hard exercise. Easily stored and transported, chia seeds were also used in the everyday diet, often ground into flour to be used in breads and other recipes, or roasted to be eaten out of hand, or mixed with water to make gruel. However, chia seed production was nearly eradicated during the Spanish Conquest, and the value of this once common food was largely forgotten.
Modern Use
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While Chia's first taste of modern fame was as the hair on those infamous "Chia Pets," modern consumers have rediscovered the dietary value of chia seeds, sold by many natural food outlets as a nutritional supplement. Often referred to as a "superfood," chia seeds have been researched extensively over the past decade, and modern science has, in most cases, confirmed that ancient civilizations were correct in their high regard for them. Today, chia seeds are used as an additive to many foods, their mild taste making them easy to use as a nutritional supplement in a wide variety of recipes. They are sprinkled on salad or yogurt, baked into breads, mixed into puddings, soups, and sauces, combined with fruits to make smoothie type drinks, or simply eaten plain as a nutritious snack. Chia is also used as a diet aid, the seeds quite filling and very useful for adding low-calorie bulk to food products.
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Omega-3 Fatty Acids
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Chia seeds are one of the richest vegetable sources of Omega-3 and Omega-6 fatty acids, and they offer these nutrients without cholesterol content. A 15 gram serving of chia seeds provides approximately 3 grams of Omega-3 and 1 gram of Omega-6. These essential fatty acids are necessary for good health, shown to aid in the prevention of many of the risk factors associated with heart disease, cancer, and other chronic health conditions. Omega fatty acids are not produced by the body, so it is necessary to obtain them from dietary sources or supplements.
Mineral , Protein, and Antioxidant Content
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Chia seeds are also a rich source of a wide variety of antioxidants, such as myrecetin, quercetin, kaemferol, caffeic acid, chlorogenic acid, and vitamin C. Essential minerals are present in chia seeds in very high quantities, with a 15 gram serving providing 105 milligrams of potassium, 160 milligrams of phosphorous, 2.4 milligrams of iron, 59 milligrams of magnesium, 0.5 milligrams of zinc, and 107 milligrams of calcium. Chia seeds are 20 percent protein, and, unlike most vegetable proteins, the protein is a complete one. B vitamins are found in chia seeds, and they contain approximately 20 percent of the dietary fiber we need daily per serving.
Chia Seed Advantages
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Chia seeds hold some advantages over other supplements that offer many of the same nutrients. While flax seed is a good source of omega fatty acids and many vitamins, antioxidants, and minerals, it must be ground to enable digestion. Chia seeds, on the other hand, are very easily digested in their natural form. Flax seeds have a limited shelf life once they are ground, while the high antioxidant levels in chia allows for long-term storage without danger of their oils becoming rancid. Unlike fish oil and other common Omega-3 supplements, chia seeds contain no cholesterol, they are hypoallergenic, and do not produce an unpleasant aftertaste.
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