Salvia Hispanica are Chia

What is Salvia Hispanica Explained?

For those that don't know the name Salvia hispanica is also known as chia seeds and they offer many health benefits. The seeds come from a flowering plant that is in the mint family called the Lamiaceae, that is found in central and southern Mexico and Guatemala.

The Salvia hispanica has been around for a very long time dating back to the 16th-century where Codex Mendoza (drawings or illustrations) show the Aztec cultivating it for food, so it's clear the benefits of chia have been known for many years. The Aztec or Nahuatl, gave it the name "chia" which traslates into the meaning oily.

Even today there are Chia farms that grow this plant commercially for its seed, because they are very rich in omega-3 fatty acids. These seeds can produce 25% - 30% extractable oil, including α-linolenic acid (ALA). Of total fat, the composition of the oil can be 55% Omega-3, 18% Omega-6, 6% Omega-9, and 10% saturated fat. This make it a much better source than from salmon especially farmed salmon that has a considerable amount less.

Fact is these chia seeds are Six times more calcium than milk. Forty-one percent of your daily fibre, and 100% more Omega-3 fatty acids than salmon. The cost in calories? Forty one and a quarter, per tablespoon. That's awesome!

Digestive Science Organic Chia Seed

What do Salvia hispanica or Chia seeds look like?

Technically the seeds are only about 1 mm (0.039 in) and are typically small and oval. They are mottle-colored with brown, gray, black and white. These seeds can absorb up to 12X their weight in liquid when they are soaked.

If you have ever had a chia based drink the first thing you notice is the texture caused by the swelling of the seeds and that they become covered in a a gel-like coating. In Australia and Mexico these seeds are part of the everyday diet and are now becoming more popular in the USA and Canada as is more recognized by the name chia, chian or chien and of course Salvia hispanica L.

Chia Health Benefits

A 1 oz (28 grams) serving of chia seeds contains the following nutritional benefits:

• Fiber: 11 grams. 
• Protein: 4 grams. 
• Fat: 9 grams (5 of which are Omega-3s). 
• Calcium: 18% of the RDA. 
• Manganese: 30% of the RDA. 
• Magnesium: 30% of the RDA. 
• Phosphorus: 27% of the RDA. 

These healthy seeds are also great sources for Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

There is a whopping 137 calories in a single ounce and one just 1 whopping gram of digestible carbohydrate! The equates into, 1 ounce equals 28 grams, or about 2 tablespoons.

As mentioned earlier, there are many health benefits to adding chia to your diet and they would include the following:

Better Control of Diabetes - Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Adds More Fiber - Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fiber and that's about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fiber, which is important for digestive health. 

Loaded with Omega-3 - Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.

Stronger Teeth And Bones - A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Adds Manganese - Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Adds Phosphorus - With 27% of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

High in Protein - Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Can Target Belly Fat - Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Appetite Suppresant - Tryptophan, an amino acid found in turkey meat and is also found in chia seeds. After your big Thanksgiving dinner for example, tryptophan is the reason you have the strong urge to nap after you eat but also helps control your appetite and will improve sleep and mood.

Really Good For the Heart Health  - According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!

You may also remember the "Chia Pets" from the 80's? The first introduction to chia seed were part of the Chia Pets revolution back in the 1980s were you would water the pet and the seeds would sprout like fur.