Chia seeds,tiny yet mighty

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.

In the list of rediscovered forgotten foods,chia seeds are recent entrants. Originally,these seeds come from the desert plant Salvia hispanica,a member of the mint family,from Southern Mexico. In Pre-Columbian times,chia seeds were a staple of the Mexican civilizations Aztecs and Mayans. It seems that they were aware of their health benefits and included them as key components in their diets. In fact,the Aztecs used to pay their taxes in the seed. Chia seed was used as a general unit of currency,in other words. Aztecs used chia seeds to stimulate flow of saliva,relieve joint pains and sore skin.

Chia seeds owe their benefits to their high content of precursors of omega-3 fats (alpha linolenic acid,an essential fatty acid). The content edges out even flaxseeds and fish oil. These oval-shaped,nutty-flavoured seeds packed with huge amounts of beneficial fats (omega- 3) are valuable in modern-day diets,which are grossly deficient in this type of fat.

Low levels of omega-3 fats are associated with several inflammatory conditions such as allergies,heart disease,diabetes,rheumatoid arthritis,depression,pre-menstrual syndrome,certain types of cancer,compromised immunity and brain function. These fats get converted to prostaglandins-hormone like substances which help balance the immune system,decrease inflammation,decrease blood pressure and decrease the tendency to form blood clots.

Other beneficial constituents of chia seeds include phytoestrogens (lignans),high dietary fibre,and modest levels of proteins containing all eight essential amino acids,vitamins,minerals and certain antioxidants.

Chia seeds are a good source of soluble and insoluble fiber. Soluble fiber helps lower cholesterol and blood glucose levels,consequently lowers risk of diabetes and heart disease,while the insoluble fiber helps prevent constipation and may reduce the risk of colon cancer.

Soluble and insoluble fiber aids regular bowel movement without abdominal cramping or bloating. Chia seeds are gluten free and good for those with sensitive digestion. A 2009 animal study at University of Litoral,Argentina reported that chia seed intake prevented onset of dyslipidaemia,insulin resistance and reduced visceral adiposity.

Antioxidants in chia seeds help to increase their shelf life and improve antioxidant status and promote good health.

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In 2007,an Argentinian study reported that chia oil,inhibited growth and metastasis of adenocarcinoma.

Although there are no recommended daily amounts for these black and white seeds,start with a teaspoon,and slowly build up to 2 tablespoons in 7-10 days. Unlike,flaxseeds they do not have to be ground to make their nutrients available to the body. Chia seeds may be eaten raw as whole seeds,ground or as sprouts. Seeds can be ground in your coffee grinder and once ground store in an air tight,opaque container in a refrigerator or freezer.

Considering their high nutritional value and stability,they may be added to almost everything including cereals,chapattis,breads,cakes,muffins,cookies,salads,soups,smoothies,dips,yogurt,raitas,sweets,baby foods,baked foods,health bars,and other foods. Whole chia seeds placed in water or fruit juice are consumed in Mexico and known as chia fresca. The soaked seeds may be used in puddings and porridge. Chia sprouts may be used as alfa-alfa sprouts in salads,sandwiches and other dishes. Pregnant women or those considering pregnancy must consult with their healthcare providers.

Considering their good nutritional profile and health benefits,in 2009,the European Union approved chia seeds as a novel food.