Chia seed

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Color and detail of chia seeds close-up.

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico,[1] or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 2 millimetres (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.

There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America.

Description[edit]

Chia seed measuring 2 mm
Chia seeds

Typically, chia seeds are small flattened ovals measuring on average 2.1 mm × 1.3 mm × 0.8 mm (0.08 in × 0.05 in × 0.03 in), with an average weight of 1.3 mg (0.020 gr) per seed.[2] They are mottle-colored with brown, gray, black, and white. The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked; they develop a mucilaginous coating that gives them a gel texture. Chia (or chian or chien) has mostly been identified as Salvia hispanica L. Other plants referred to as "chia" include "golden chia" (Salvia columbariae). The seeds of Salvia columbariae are used for food.

In the 21st century, chia is grown and consumed commercially in its native Mexico and Guatemala, as well as Bolivia, Argentina, Ecuador, Nicaragua, and Australia.[3] New patented varieties of chia have been developed in Kentucky for cultivation in northern latitudes of the United States.[4]

Seed yield varies depending on cultivars, mode of cultivation, and growing conditions by geographic region. For example, commercial fields in Argentina and Colombia vary in yield range from 450 to 1,250 kg/ha (400 to 1,120 lb/acre).[5][6] A small-scale study with three cultivars grown in the inter-Andean valleys of Ecuador produced yields up to 2,300 kg/ha (2,100 lb/acre), indicating that favorable growing environment and cultivar interacted to produce such high yields.[20] Genotype has a larger effect on yield than on protein content, oil content, fatty acid composition, or phenolic compounds, whereas high temperature reduces oil content and degree of unsaturation, and raises protein content.[7]

Chia seeds, dried, raw
Nutritional value per 100 g (3.5 oz)
Energy486 kcal (2,030 kJ)
42.1 g
Dietary fiber34.4 g
30.7 g
16.5 g
VitaminsQuantity
%DV
Vitamin A equiv.
7%
54 μg
Thiamine (B1)
54%
0.62 mg
Riboflavin (B2)
14%
0.17 mg
Niacin (B3)
59%
8.83 mg
Folate (B9)
12%
49 μg
Vitamin C
2%
1.6 mg
Vitamin E
3%
0.5 mg
MineralsQuantity
%DV
Calcium
63%
631 mg
Iron
59%
7.7 mg
Magnesium
94%
335 mg
Manganese
130%
2.72 mg
Phosphorus
123%
860 mg
Potassium
9%
407 mg
Zinc
48%
4.6 mg
Other constituentsQuantity
Water5.8 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA FoodData Central

History[edit]

The 16th-century Codex Mendoza provides evidence that it was cultivated by the Aztec in pre-Columbian times, and economic historians say it may have been as important as maize as a food crop. It was given as an annual tribute by the people to the rulers in 21 of the 38 Aztec provincial states.[8] Chia seeds served as a staple food for the Nahuatl (Aztec) cultures. Jesuit chroniclers placed chia as the third-most important crop in the Aztec culture, behind only corn and beans, and ahead of amaranth. Offerings to the Aztec priesthood were often paid in chia seed.

Ground or whole chia seeds are used in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for nutritious drinks and food.[9][10] Today, chia is cultivated on a small scale in its ancestral homeland of central Mexico and Guatemala, and commercially in Argentina, Bolivia, Ecuador, Guatemala, and Mexico.

Nutrition[edit]

Dried chia seeds contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. In a 100-gram (3.5 oz) amount, chia seeds are a rich source (20% or more of the Daily Value, DV) of the B vitamins, thiamin and niacin (54% and 59% DV, respectively), and a moderate source of riboflavin (14% DV) and folate (12% DV). The seeds are rich in several dietary minerals, including calcium, iron, magnesium, manganese, phosphorus, and zinc (all more than 20% DV; see table).

The fatty acids of chia seed oil are mainly unsaturated, with linoleic acid (17–26% of total fat) and linolenic acid (50–57%) as the major fats.[11][12]

As food[edit]

Mexican agua fresca made using chía

Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread.

They also may be made into a gelatin-like substance or consumed raw.[13][14] The gel from ground seeds may be used in place of eggs in cakes while providing other nutrients, and is a common substitute in vegan and allergen-free baking.[15]

Unlike flax seeds, whole chia seeds do not need to be ground because the seed coat is delicate and readily digested, possibly improving nutrient bioavailability.[16]

European food usage[edit]

Chia is considered a novel food in Europe as it does not have "a significant history of consumption within the European Union before 15 May 1997", according to the Advisory Committee of Novel Foods and Processes.[17] Under this rule, chia seeds may be 5% of total matter in bread products.[17]

Chia seeds sold in the EU are imported mainly from South American and Central American countries, and require inspections for levels of pesticides, contaminants and microbiological criteria.[18]

Preliminary health research[edit]

Preliminary research remains sparse and inconclusive.[19] In a 2015 systematic review, most of the studies did not show an effect of chia seed consumption on cardiovascular risk factors in humans.[20]

Drug interactions[edit]

No evidence to date indicates consuming chia seeds has adverse effects on, or interacts with, prescription drugs.[19]

Mesoamerican usage[edit]

Drawing from the Florentine Codex showing a S. hispanica plant[8]

S. hispanica is described and pictured in the Mendoza Codex and the Florentine Codex, Aztec codices created between 1540 and 1585. Both describe and picture S. hispanica and its use by the Aztecs. The Mendoza Codex indicates that the plant was widely cultivated and given as tribute in 21 of the 38 Aztec provincial states. Economic historians suggest that it was a staple food that was used as widely as maize.[8]

Aztec tribute records from the Mendoza Codex, Matrícula de Tributos, and the Matricula de Huexotzinco (1560), along with colonial cultivation reports and linguistic studies, detail the geographic location of the tributes and provide some geographic specificity to the main S. hispanica-growing regions. Most of the provinces grew the plant, except for areas of lowland coastal tropics and desert. The traditional area of cultivation was in a distinct area that covered parts of north-central Mexico, south to Guatemala. A second and separate area of cultivation, apparently pre-Columbian, was in southern Honduras and Nicaragua.[21]

Chia pet alligator

Chia pet[edit]

Joe Pedott created a set of terracotta figurines called Chia Pet used to sprout chia. The first figurines were made in 1977, and they were marketed widely after 1982. During the 1980s in the United States, the first substantial wave of chia seed sales was tied to chia pets, clay figures that serve as the base for a sticky paste of chia seeds. After the figures are watered, the seeds sprout into a form suggesting a fur covering.

About 500,000 chia pets were sold in the U.S. in 2007 as novelties or house plants, to a total of 15 million as of 2019, with most sales occurring during the holiday season.[22][23]

References[edit]

  1. ^ "Salvia hispanica". Germplasm Resources Information Network (GRIN). Agricultural Research Service (ARS), United States Department of Agriculture (USDA). Retrieved 21 March 2012.
  2. ^ Ixtaina, Vanesa Y.; Nolasco, Susana M.; Tomás, Mabel C. (November 2008). "Physical properties of chia (Salvia hispanica L.) seeds". Industrial Crops and Products. 28 (3): 286–293. doi:10.1016/j.indcrop.2008.03.009. ISSN 0926-6690.
  3. ^ Dunn C (25 May 2015). "Is chia the next quinoa?". The Sydney Morning Herald. Retrieved 13 February 2016.
  4. ^ Cheryl Kaiser, Matt Ernst (February 2016). "Chia" (PDF). University of Kentucky, College of Agriculture, Food and Environment, Center for Crop Diversification Crop Profile. Retrieved 13 February 2016.{{cite web}}: CS1 maint: uses authors parameter (link)
  5. ^ Coates, Wayne; Ayerza, Ricardo (1998). "Commercial production of chia in Northwestern Argentina". Journal of the American Oil Chemists' Society. 75 (10): 1417–1420. doi:10.1007/s11746-998-0192-7. S2CID 95974159.
  6. ^ Coates, Wayne; Ricardo Ayerza (1996). "Production potential of chia in northwestern Argentina". Industrial Crops and Products. 5 (3): 229–233. doi:10.1016/0926-6690(96)89454-4.
  7. ^ Ayerza (h), Ricardo; Wayne Coates (2009). "Influence of environment on growing period and yield, protein, oil and α-linolenic content of three chia (Salvia hispanica L.) selections". Industrial Crops and Products. 30 (2): 321–324. doi:10.1016/j.indcrop.2009.03.009. ISSN 0926-6690.
  8. ^ a b c Cahill, Joseph P. (2003). "Ethnobotany of Chia, Salvia hispanica L. (Lamiaceae)". Economic Botany. 57 (4): 604–618. doi:10.1663/0013-0001(2003)057[0604:EOCSHL]2.0.CO;2.
  9. ^ Kintzios, Spiridon E. (2000). Sage: The Genus Salvia. CRC Press. p. 17. ISBN 978-90-5823-005-8.
  10. ^ Stephanie Strom (23 November 2012). "30 Years After Chia Pets, Seeds Hit Food Aisles". The New York Times. Retrieved 26 November 2012. Whole and ground chia seeds are being added to fruit drinks, snack foods and cereals and sold on their own to be baked into cookies and sprinkled on yogurt. ...
  11. ^ (h), Ricardo Ayerza (1 September 1995). "Oil content and fatty acid composition of chia (Salvia hispanica L.) from five northwestern locations in Argentina". Journal of the American Oil Chemists' Society. 72 (9): 1079–1081. doi:10.1007/BF02660727. ISSN 0003-021X. S2CID 84621038.
  12. ^ USDA SR-21 Nutrient Data (2010). "Nutrition facts for dried chia seeds, one ounce". Conde Nast, Nutrition Data.
  13. ^ "Chewing Chia Packs A Super Punch". NPR. Retrieved 18 October 2012.
  14. ^ Costantini, Lara; Lea Lukšič; Romina Molinari; Ivan Kreft; Giovanni Bonafaccia; Laura Manzi; Nicolò Merendino (2014). "Development of gluten-free bread using tartary buckwheat and chia flour rich in flavonoids and omega-3 fatty acids as ingredients". Food Chemistry. 165: 232–240. doi:10.1016/j.foodchem.2014.05.095. ISSN 0308-8146. PMID 25038671.
  15. ^ Borneo R, Aguirre A, León AE (2010). "Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations". J Am Diet Assoc. 110 (6): 946–9. doi:10.1016/j.jada.2010.03.011. PMID 20497788.{{cite journal}}: CS1 maint: uses authors parameter (link)
  16. ^ "Chia Seeds". The Nutrition Source. Harvard T.H. Chan School of Public Health. 19 March 2018. Retrieved 10 November 2020.
  17. ^ a b "Commission Implementing Regulation (EU) 2017/2470 of 20 December 2017 establishing the Union list of novel foods in accordance with Regulation (EU) 2015/2283 of the European Parliament and of the Council on Novel Foods". Eur-Lex. 20 December 2017. Retrieved 16 August 2021.
  18. ^ "Entering the European market for chia seeds". Centre for the Promotion of Imports, Ministry of Foreign Affairs, The Netherlands. 18 January 2021.
  19. ^ a b Ulbricht C, et al. (2009). "Chia (Salvia hispanica): a systematic review by the natural standard research collaboration". Rev Recent Clin Trials. 4 (3): 168–74. doi:10.2174/157488709789957709. PMID 20028328.
  20. ^ de Souza Ferreira C, et al. (2015). "Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review". Nutr Hosp. 32 (5): 1909–18. doi:10.3305/nh.2015.32.5.9394. PMID 26545644.
  21. ^ "A second apparently pre-Columbian cultivation area is known in southern Honduras and Nicaragua."Jamboonsri, Watchareewan; Phillips, Timothy D.; Geneve, Robert L.; Cahill, Joseph P.; Hildebrand, David F. (2011). "Extending the range of an ancient crop, Salvia hispanica L.—a new ω3 source". Genetic Resources and Crop Evolution. 59 (2): 171–178. doi:10.1007/s10722-011-9673-x. S2CID 14751137.
  22. ^ Owen Edwards (December 2007). "Chia pet". Smithsonian Magazine. Retrieved 30 July 2018.
  23. ^ "About Chia Pets, Joe Pedot, Joseph Enterprises, Chia Pet". 25 June 2020. Archived from the original on 25 June 2020. Retrieved 4 September 2021.

External links[edit]

Media related to Category:Chia seeds at Wikimedia Commons