Salvia Seeds - Health, Strengthening, Prophylaxis

The plant, known as Spanish sage or chia, belongs to the daisy family. This plant can reach a height of up to a meter and its flowers develop oval seeds measuring from 1.5 to 2.5 mm, appearing in white, brown, gray, or black. Spanish sage originates from central and southern Mexico and Guatemala. The word chia derives from the term 'chian', which means oilseed plant in Nahuatl. The Aztecs began cultivating this plant in pre-Columbian times, as they believed it aided in maintaining physical and mental well-being. Spanish sage served as a staple food for the indigenous inhabitants of southwestern Mexico.

Chia seeds are nutrient-rich: energy: 486 kcal, protein: 16.54 g, fat: 30.74 g, carbohydrates: 42.12 g, dietary fiber: 34.4 g, calcium: 631 mg, iron: 7.72 mg, magnesium: 335 mg, phosphorus: 860 mg, potassium: 407 mg, sodium: 16 mg, zinc: 4.58 mg, vitamin C: 1.6 mg, thiamin: 0,620 mg, riboflavin: 0,170 mg, niacin: 8,830 mg, vitamin A: 54 IU, vitamin E: 0.50 mg, saturated fatty acids: 3,330 g, monounsaturated fatty acids: 2,309 g, polyunsaturated fatty acids: 23,665 g, trans fatty acids: 0,140 g. Chia seeds are rich in: – omega-3 fatty acids, which improve brain function, mood, and concentration, and contain three times more than Atlantic salmon; – calcium, zinc, and iron, which affect the health of hair, nails, and skin and the strengthening of the skeletal system; – leptin, which improves metabolism, – dietary fiber, which cleanses the body of toxins; – long-chain unsaturated fatty acids, which prevent the development of atherosclerosis; – vitamins such as C, A, E, B1, B2, and PP, as well as antioxidants such as p-coumaric acid, gallic acid, epicatechin, rutin, and apigenin.

Chia seeds are utilized to prevent a variety of ailments, including cardiovascular disease, cancer, and depression. The omega-3 fatty acids in chia seeds have a beneficial effect on the heart and blood vessels. They lower the levels of so-called bad LDL cholesterol and triglycerides, and they increase HDL cholesterol. Similarly, chia seeds have a nutritional fiber effect, which prevents the formation of plaque, thus reducing the risk of developing plaque. Furthermore, chia seeds contain potassium, which regulates blood pressure, and magnesium, calcium, and sodium, which support heart function. Chia seeds can reduce the risk of developing cancers, including breast and prostate cancer. Alpha-linolenic acid present in large amounts in chia seeds is a factor that limits the development of these diseases. Chia seeds improve memory and have a preventive effect in the development of depression. Omega-3 fatty acids in seeds support brain function, improve concentration, and have a calming effect. The application of this product can prevent the development of dementia and other neurological diseases. The high fiber content (25%) improves digestive function. Stimulating bowel movement helps in the treatment of constipation problems and supports the development of beneficial microorganisms. Chia seeds are also valuable in a weight loss diet. Thanks to the high fiber content, the feeling of satiety after consuming this product lasts a long time. The seeds swell and significantly increase their size, which leads to the appearance of the stomach filling effect. The high protein content also has a positive effect by suppressing appetite.

The recommended dosages should not be surpassed, as an excess of fiber can hamper the absorption of numerous nutrients. Chia seeds might impact the effectiveness of cardiovascular and antidiabetic medications. Individuals taking these types of medications should consult their physician before incorporating chia into their diet. Chia is not advised for the elderly, post-surgery, children, pregnant and breastfeeding women, as it may cause blood thinning. Chia may also trigger allergic reactions in individuals allergic to mustard, as it contains similar proteins, although this is an infrequent occurrence.

Chia seeds can be used as an ingredient in baking cakes, bread, pastries, or as an alternative filler instead of pie crust. Ground seeds can also be used to make pudding. Chia seeds are also an effective ingredient for thickening soups and sauces. Seeds can be added to jams, oatmeal, yogurt, salads, and other dishes, whether hot or cold. In Central American countries, chia fresca is a popular drink, which consists of two teaspoons of chia seeds, 250300 ml of non-carbonated mineral water, and lemon juice. Chia seed oil is also available, which can be added to salads, similar to olive oil. This oil contains a very high concentration of omega-3 fatty acids (about 64%) as well as omega-6 fatty acids. The oil should not be used for frying as it loses its properties and nutritional value. The recommended daily dosage of chia seeds is approximately two teaspoons for adults (1520 g). For children, the recommended dosage is 1.44,3 g per day.

In light of their abundant antioxidant content, chia seeds should be stored in a dry, cool, and dark location. They can have a shelf life of up to four years without any loss in flavor, aroma, or nutritional value. They should be stored in a tightly sealed pouch or container. The high nutritional value of chia seeds constitutes a key component of a diet that supports bodily functions. Additionally, the omega-3 fatty acids and fiber content may contribute beneficially to the prevention of primarily cardiovascular diseases. They can also aid in weight reduction and serve as an important component of a healthy diet.