Chia seeds are derived from the plant called Salvia hispanica. Salvia hispanica is a flowering plant in the mint family and is native to central and southern Mexico and Guatemala. Chia was considered a staple food of the Aztec cultures who would say that one small serving was all a man needed. While many people are familiar with the popular plant in the 90's known as the Chia pet, it's only the last decade that they've become popular in North America for their health benefits. But you may be wondering how to use chia seeds to get the most out of them.

What Are The Health Properties of Chia Seeds?

Chia seeds are high in omega-3 fatty acids, found normally from fish sources. It is both qualitatively and quantitatively high in complete protein, both soluble and insoluble fibre, as well as anti-oxidants, magnesium, calcium, iron and vitamin C.

Exploring Research on Chia

A study conducted on Salba®, a specific brand of Chia, found that 3.5 oz of Salba® contained as much omega 3 as 28 oz of salmon, as much calcium as 3 cups of milk, and as much iron as 5 cups of raw spinach. Chia is also gluten-free and low calorie, a bonus for those with gluten sensitivities who have a hard time increasing fibre consumption.

Other studies have shown its use in the treatment of Type II Diabetes. As a high source of fibre, it regulates blood sugar and insulin release by slowing digestion and preventing the sugar "spikes" that are common after meals.

Key Health Benefits of Chia Seeds

Similarly, chia is said to be complementary to exercise programs aimed at weight loss, as it keeps individuals feeling satisfied longer and decreases total caloric consumption. It has also been shown to

  • reduce inflammation (It decreases C-reactive protein, a marker of inflammation in our blood.)
  • decrease blood pressure and have blood thinning effects, making it useful in the treatment and prevention of atherosclerosis, stroke and myocardial infarction (heart attack).

Chia Supplement Varieties

Chia can be consumed whole in seed form, ground and added to baking, or sprouted and used in salads and sandwiches. In Mexico, the seeds are soaked until they become gelatinous, and made into a drink called a chia fresco. Be cautious when buying chia that you are buying it from an agriculturally sound company, to avoid high pesticide consumption.