Tiny but mighty, chia packs a hefty nutritional punch

It has been dubbed the new superfood, but chia (Salvia hispanica) is far from a novelty in the human diet – just ask the Aztecs.

Grown in Central America for more than 5,000 years, chia was, along with beans, corn and amaranth, one of their staple foods, highly prized for its nutritional properties and even used as a currency for trading.

A member of the mint family, the seeds develop in tiny clusters in the beautiful white and pink flowers and are commonly used in Paraguay, Bolivia, Argentina, Mexico and Guatemala for nutritious drinks and as a food source.

Power punch

Chia seeds are good for you: and we mean really good for you! With a mild, slightly nutty taste, they’re loaded with eight time more omega-3 than salmon and have among the highest antioxidant activity of any whole food – four times higher than blueberries.

They're versatile too and can be used in everything from fresh summer drinks, breakfast bowls and even mixed into yoghurt ice pops.

Rich in protein (23%), they contain 18 amino acids, vitamins A, B12, seven times more vitamin C than oranges, and seven times more calcium than milk.

They have double the potassium as bananas, three times more iron than spinach, and 15 times more magnesium than broccoli. Gram for gram, their nutritional value is nothing short of astounding!

Soak 'em up

It’s always a good idea to soak chia seeds before you eat them, as they hold up to 15 times their weight in water and sprouting makes them more digestible so your body can absorb all their incredible nutrients.

Mix about 1½ tbsp of seeds in a cup of water, spread on a plate and let them soak for two hours. If the gel is too thick, keep adding a little water until you see the hard outer shell crack open.

Now they’re ready! Plus this ‘chia gel’ can be used as an egg substitute in pancakes or cakes and aids digestion added to milk or fresh fruit juice.

The grind

The only problem with chia seeds? They stick in your teeth! Grind them up to sprinkle over your cereal, mix into yoghurt or a smoothie or add to your granola. Because they are so rich in omega-3, the flour should be kept in a sealed glass jar in the fridge.

Butter up

Add ground seeds to a nut butter of your choice to further boost its nutrition, or mix with butter and ground cinnamon before spreading on hot toast. Delicious and very nutritious!

Keep on running

The Tarahumaras, a Mexican tribe for whom long distance and endurance running are a part of life, consume water-soaked chia before every run. They hold the record for completing a 700km run in 48 hours.

Cool drink

Make your own chia fresca, a popular drink in Central America. Mix two teaspoons of the seeds with 400ml of natural water (remember the jelly-like gel!). Add fresh lime or lemon juice and sugar to taste and stir well.

Top up with lime slices, ice and sprigs of fresh mint.