Chia Seeds

Also known asSalvia hispanica · 奇亚籽

Name: Chia seeds (Salvia hispanica), tiny oval seeds in shades of black, grey and white, from a plant in the mint family. They are a different plant from basil and from the common garden sage.

Description

Chia is native to Mexico and Guatemala, where it was a staple food of the Aztecs and Maya, used as a food, a medicine and in religious offerings. The word chia comes from the Nahuatl for “oily.” After the Spanish conquest, cultivation declined, and it was revived in the late 20th century as a health food and is now grown in Mexico, Argentina, Bolivia and Australia.

Chia seeds can absorb many times their weight in water, forming a thick gel, which is the secret of chia pudding and its use as an egg replacer in vegan baking.

Main nutrition value

Chia seeds are notable for their fibre, plant omega-3 fat (alpha-linolenic acid), protein, calcium, magnesium and phosphorus in a small serving.

How best to be consumed

Chia seeds are best soaked or well mixed with liquid, rather than eaten dry.

1. Stir into water, milk or plant milk and leave for 15 minutes or overnight to make chia pudding.
2. Mix into porridge, yoghurt, smoothies and baked goods.
3. Use soaked chia as an egg substitute in vegan baking.
4. Sprinkle a small amount over salads and bowls, with enough liquid.
5. Do not eat a spoonful of dry seeds followed by a sip of water.

Overconsumption could cause…

Chia seeds are safe when soaked or mixed with plenty of liquid.

1. Choking or blockage in the throat if a large spoonful of dry seeds is eaten and then swallowed with water, since they swell, with rare medical cases reported.
2. Bloating, gas or loose stools from the high fibre, particularly if a lot is eaten without being used to it.
3. Effects on blood pressure and blood sugar medicines in large amounts, so ask a doctor if on these.
4. Weight gain from eating large amounts, since seeds are energy-dense.

GroupsSeedsMint family (Lamiaceae)Low sodiumRich in calciumRich in ironRich in magnesiumRich in potassiumRich in zincMexican and Latin American

Made intoChia Seed Butter

Related foodsBasil SeedsPoppy SeedsFlaxseeds / LinseedsHemp SeedsPumpkin SeedsWatermelon Seeds

Wikipedia — Salvia hispanica, used for origin, naming and history: https://en.wikipedia.org/wiki/Salvia_hispanica