What is a seed? Simply said, the seed is the part of a seed-bearing plant that can grow into a new plant. The outer covering is only a container, inside the seed is an embryo. The outer covering is known as the seed coat, is the protective covering for the embryo. This embryo contains all the earliest forms of the various parts of the plant—roots, stem and leaves. Also contained inside the seed is endosperm, the food source for the growing embryo. When conditions are right, when the embryo senses enough oxygen, water, and minerals in the surrounding environment, it begins to eat the endosperm. At a certain stage of growth, the embryo bursts out of the seed. Roots, stems and leaves begin to grow. This process, known as germination, results in a seedling which then grows into a mature plant. In other words, like a human embryo, it is the beginning of life for the plant. The seed contains high concentrations of vitamins, minerals, proteins, essential oils and enzymes, all the nutrition that a plant needs in order to grow. Many seeds are edible and can provide the same rich source of nutrition that plants require for growth, for those who consume these seeds.

Seeds come in all different shapes, sizes, and colours. However, not all plant seeds are edible, and some are actually toxic and potentially lethal. Each seed has its own unique combination of nutrients, with certain seeds being a much higher source of nutrition than other seeds.

We often speak of seeds and nuts together as part of a healthy diet. What are the differences between the two? By definition, nuts are a type of seed, surrounded by a very hard shell, which does not naturally open to release the seed when the plant matures. Whereas, the outer covering of a seed, the seed coat, is easily removed. Therefore, all nuts are also classified as seeds. However, not all seeds are nuts.

In Genesis, we are given a description by God of His creation of plants containing seeds, with an explanation of how plant forms begin. A plant produces seeds, which then germinate to produce other plants after its own kind. “And God said, Let the earth bring forth grass, the herb yielding seed, and the fruit tree yielding fruit after his kind, whose seed is in itself, upon the earth: and it was so. And the earth brought forth grass, and herb yielding seed after its kind, and the tree yielding fruit, whose seed was in itself, after its kind: and God saw that it was good. And the evening and the morning were the third day.” Genesis 1:11–13. Later on in the chapter, God gave Adam the instruction that these plants were to form the basis of his diet. “And God said, Behold, I have given you every herb bearing seed, which is upon the face of the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.” (verse 29)

In order to obtain the most nutrition from seeds, they should be eaten raw. Once seeds are exposed to heat, they can produce toxic substances; also the nutritional content decreases—the vitamins, minerals, proteins and essential oils are denatured; in other words the original qualities of the seed is lost. A seed is a living organism. When it is heated, such as when it is roasted, it is no longer a live food, but a dead food. No seeds can be heated without this loss of nutrition.

This month we will learn about one of the most healthy seeds that we can add to our diet.

Chia Seeds

Measuring just 2 mm in width, chia seeds are very tiny. They are flat and oval-shaped, containing a variety of colours ranging from black, white, grey and brown. Salvia hispanica, commonly known as chia, is a desert plant native to central and southern Mexico, and Central America. Historically, chia was a staple part of the diet of the Aztecs and Mayans. As well as using whole chia seeds, they were also ground into flour, mixed into drinks, and pressed for its oil. They also used it medicinally to treat sore throats, sore eyes, joint pain, and wounds. Because of its value as a food, chia was also part of their religious ceremonies.

The chia seed, although small, is densely packed with nutrition and provides lots of energy for its size. In the Mayan language, “chia” means strength, and the ancient warriors of that area attributed their stamina to the chia seed. It was easily carried in a pouch and would provide nutrition for days on end without having to stop to prepare food. Even now, long-distance runners swear by the benefits of chia. Chia seeds are referred to as a “superfood” because of its dense nutritional content compared to other foods. They are also nicknamed “super seeds” and the “food of endurance runners.”  Superfoods like chia are named as such because they contain high amounts of three important nutrients—proteins, fibre, and Omega-3 fatty acids. Chia seeds are known as “functional foods” which are foods that provide health benefits beyond their nutritional value. When they are added to foods, they improve the quality of less nutritious foods. However, we should note that no single food should replace a healthy, balanced diet.

When the Spanish conquered these ancient civilizations, they banned chia because of its religious uses; however, it was still being used in some parts of Mexico. More recently, commercial crops began to be planted in Argentina. It is now grown in several Latin American countries; more recently, Australia has become the biggest producer of chia. In the 1980s, chia seeds became known for their use in Chia Pets, animal-shaped earthenware containers that grew grass “hair”. It has been only in the last 20 years or so that chia has again become popular as a food.

Chia seed’s usefulness as a food has grown since vegetarian and vegan diets became popular. In the search for plant-based proteins, seeds were found to be good animal-substitute sources of protein. Chia is very nutritionally dense for its small size, each seed containing all the vital nutrients, vitamins, minerals, antioxidants, good fats, and enzymes that a plant needs in order to grow. They also have a delicate seed coat that is easily digested which does not does not need to be removed before eating, unlike flaxseed, another popular seed.

Chia seeds have that rare quality in the plant world in that they contain all the nine essential amino acids that we need to obtain from our food, and thus is considered a complete protein, equal to animal sourced proteins. They are also the highest plant source of Omega-3 fatty acids.

Once ounce or two tablespoons of chia seeds contains: 138 calories; 4.7 grams protein; 8.7 grams fat; 5 grams ALA; 11.9 grams carbohydrates; 11 grams fibre; 14% of the Daily Value (DV) calcium; 12% DV iron; 23% DV magnesium; 20% DV of phosphorus; 12% DV zinc; 15% DV Vitamin B1 (thiamine); 16% DV Vitamin B3 (niacin). These are impressive numbers considering that all this nutrition is contained in just two tablespoons of seeds.  A small amount of chia per day provides a nutritionally packed addition to your daily diet.

ALA or alpha-linolenic acid is a type of Omega-3 found in plants. Seed oils provide the richest source of Omega-3s. However, many seed oils also contain high levels of Omega-6 (alpha-linoleic acid). If the ratio of Omega-6 to Omega-3 is too high, it contributes to many health problems because Omega-6 is pro-inflammatory. Inflammation is necessary to fight infections and heal

wounds; however chronically elevated inflammation leads to many serious diseases such as heart disease, diabetes, arthritis, Alzheimer’s, and various types of cancers. Omega-3s, on the other hand, are anti-inflammatory. A diet that has a balanced ratio of Omega-6 to Omega-3 helps reduce the inflammation in the body to healthy levels. Chia seeds, along with flaxseeds are the only seeds that contain more Omega-3 fatty acids than Omega-6 fatty acids. Chia seeds, especially, are a rich source of Omega-3. This helps to balance out the Omega-6:Omega-3 ratio in a diet to a value that is health protective.

Scientists hypothesize that an imbalance of Omega-6 to Omega-3 is one of the most damaging aspects of the Western diet, and the main culprit in the diet that increases Omega-6 levels is seed oils such as sunflower, canola, and safflower. Most seeds themselves contain more Omega-6 than Omega-3; however, the oil made from seeds have even higher concentrations of Omega-6 than the raw seeds.

Seed oils contain even more Omega-6 than the seed itself because the manufacturing process has concentrates the seed. These oils, which contain significant levels of Omega-6 fatty acids have only been manufactured for the last 100 years or so, greatly increasing the amount of Omega-6 in mankind’s diet. A normal Western diet now contains a ratio of Omega-6:Omega-3 up to 16:1. A healthy balance of Omega-6:Omega-3 in a diet is a ratio of 4:1 or less. Chia seeds contain a Omega-6:Omega-3 ratio of 1:3, with 3 times as much Omega-3 than Omega 6. Some other seeds and seed oils such as sunflower, safflower, and corn can have a ratio of Omega-6:Omega-3 up to 70:1. Not only are seed oils unhealthy due to their levels of Omega-6, heating during the processing of seeds into oil produces toxins and free radicals, which damage DNA and protein in the body.

Even if you do not use these seed oils in cooking, many processed foods contain these unhealthy oils as they are inexpensive to produce. Experts plainly state that seed oils are absolutely bad for you. They have proven to be one of the leading causes of heart disease, cancer, and other life-degrading conditions.

Omega-3 fatty acids are beneficial for heart health by lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots and decreasing overall body inflammation. Omega-3s have also been found to be helpful in improving mental illnesses such as depression, schizophrenia, and bipolar disorder.

We do not digest fibre, but its presence in food is vital to our health. Chia seeds contain large amounts of fibre; in fact, 35% of the chia seed is fibre. Most of the fibre in chia seeds is in the form of soluble fibre. This is responsible for the gel-like texture of chia seeds when they are moistened. This type of fibre also develops a gel-like texture when it enters the body and mixes with water and body fluids. Chia works as a prebiotic, a special type of plant fibre; once the fibre reaches the intestine, it feeds the healthy bacteria of our gut and promotes its growth. A healthy colony of bacteria in our intestines contribute to a host of healthy benefits to our body, including the prevention of inflammatory conditions such as diabetes. Insoluble fibre also reduces the body’s ability to absorb fat. It also lowers cholesterol and triglycerides, thus reducing the risk of heart disease and diabetes. Also, in aiding to slow down digestion, fibre prevents blood sugar spikes in the blood and promotes a sense of fullness, helpful in weight control. As the fibre moves through the digestive system, it acts as a cleaning agent, removing toxins and potential cancer-causing substances, preventing them from entering the body.

Chia seeds are an excellent source of antioxidants. For the plant, these antioxidants prevent the sensitive fats in chia seeds from becoming rancid. When humans consume chia seeds, the antioxidant properties are protective by neutralizing free radicals, which are damaging if they build up our body. The specific antioxidants in chia seeds all have protective effects on the heart and liver, they lower inflammation, as well as containing anti-cancer properties.

Chia seeds also help build strong bones. They are high in nutrients such as calcium, phosphorus, magnesium and protein. The Omega-3 in chia seeds also contributes to bone health by increasing bone mineral density.

Chia Seed Oil

What about oil made from chia seeds? Chia seeds can be pressed into an oil that is very nutritious. Many skin care products contain chia oil as a potential anti-aging ingredient due to its high fatty acid content. Along with the topical application, chia oil can be used as a food to provide a healthier skin membrane, locking in moisture and preventing dry skin, protecting against UV rays, and improving the hydration of the skin. Chia oil applied to the hair is also able to lock moisture into the hair, reducing its dryness and bringing out it natural shine.

Chia seed oil is a healthy source of Omega-3 fatty acids, and is a better oil than other seed oils in its heart protective properties. However, in chia oil, all the fibre is removed, therefore chia seeds are overall healthier than the oil. Chia oil can be used to add to salads or other dishes, however, it is not good for cooking with, because of its low smoke point.

How to Add Chia to your Diet

Chia seeds are typically eaten raw. You can buy bags of dry chia seeds in most grocery stores. They can be eaten whole or ground. Chia seeds can be sprinkled on salads, added to vegan yogurts, smoothies, or into oatmeal. They can also be used in baking, by adding it to bread, crackers, homemade granola bars, or muffins. They can be added to salad dressings and pasta sauces or as a thickener for soups. As long as the recipe calls for moisture, it will hold the seed in place in the finished product. Chia seeds are unique in that they can absorb up to 12 times their weight in liquid. When soaked or added to a dish that contains liquid or is wet, chia seeds will swell up, similar to tapioca balls, which give food and drinks containing chia a gel-like texture. Chia seeds do not have a strong flavour, so they can be used in a variety of foods and beverages without altering the taste. If you want to eat a spoonful of raw chia seeds, soak it first for 5 to 10 minutes, as it could potentially cause a choke if it swells up in your throat. Chia seeds can also be sprouted and placed in salads and sandwiches. Because of their consistency, chia seeds are often used in vegan cooking as a substitute for eggs. They have a long shelf life and will keep for several years when stored in a cool, dry place.

Eating too many chia seeds in a day may cause bloating or diarrhea. The recommended amount is 1 ½ tablespoons, twice a day. You can incorporate them into your diet in so many different ways. My favourite way to add chia seeds to my diet is making a chia pudding. Puddings made from chia are a popular food item. A chia pudding can be made by combining ¼ cup of chia seeds and 1 cup of either fruit juice or a plant-based milk, then mixing in fruit, nuts, or other toppings. The pudding is ready to eat once the seeds have swelled up and the mixture is no longer watery. I will prepare my chia pudding before I go to bed, so that it is ready to take to work with me in the morning. Chia pudding can be kept in the fridge for several days before consuming.

When deciding whether to add chia to your diet, consider these facts. Chia contains: 2.5 times more protein than beans; 3 times stronger antioxidant than blueberries; 3 times more iron than spinach; 6 times more calcium than milk; 7 times more Vitamin C than oranges, 8 times more Omega-3 than animal sources; 10 times more fibre than rice; 15 times more magnesium than broccoli.

“Some of our people conscientiously abstain from eating improper food, and at the same time neglect to eat the food that would supply the elements necessary for the proper sustenance of the body. Let us never bear testimony against health reform by failing to use wholesome, palatable foods in place of the harmful articles of diet that we have discarded. . . .  A diet lacking in the proper elements of nutrition brings reproach upon the cause of health reform. We are mortal, and must supply ourselves with food that will give proper sustenance to the body.” –Counsels on Diet and Foods, p. 92

Next month we will continue our series on seeds.

Helen Marttinen