By Tim Mwai
NUTRITION AT THE household level can be enhanced by ensuring that meals contain a balanced diet. To achieve this, families need to integrate various sources of nutrients in meal preparation by adding nutrients-dense ingredients to their daily meals.
The Integrated CHIA and Oyster Mushroom System for Sustainable Food Value Chain in Africa (CHIAM), a research project dedicated to developing sustainable and innovative solutions for the global food system, emphasizes the nutritional value of chia seeds and mushrooms. This article provides a guide on how to grow and integrate these high-value foods into family meals to address the following common challenges:
i. Malnutrition: a nutritional condition caused by a deficiency or excess of energy, proteins, or micronutrients,which can adversely aff ect the form and function of tissues and the body,sometimes leading to clinical outcomes.
ii. Undernutrition: This consists of protein-energy malnutrition (PEM)and micro-nutrient defi ciency (MND).Protein-energy malnutrition (PEM) is when a person doesn’t get enough protein and calories from their food.This can lead to health problems like stunted growth, weakened immunity,and even death.
Understanding chia
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L., which is native to Mexico and Guatemala. The Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics
Growing chia
The Chia crop will likely thrive in moderately saline, well-drained soils with a PH of 6.5-9.However, some varieties of Chia can tolerate
moderately acidic soils.
Chia is also drought resistant, which means that the crop can be easily grown in those counties, in Kenya, with lower rainfall and extended drought periods. It can also be grown organically, without the use of synthetic farm inputs that contaminate farm produce and degrade soils.
Key benefits of chia consumption
Chia seeds are generally considered safe to eat, with few to no adverse effects . However,to avoid possible digestive side effects, it is
important to pre-soak them for a few hours.
Chia seeds are a nutritional powerhouse,rich in omega-3 fatty acids, fiber, protein,and antioxidants. These nutrients play a role in supporting multiple body functions and systems. In addition, the following benefits have been identified in Chia:
- Health benefits: They have been linked to improvement in risk factors for heart disease and improved blood sugar management(diabetes).
- Improve overall nutritional quality: Chia contains essential nutrients/minerals, including protein, fi ber, and healthy fats, crucial for growth and development.
- Enhance cognitive function: Chia’s high level of omega-3 has been proven to improve brain development and function,particularly in children.
- Promote gut health: Increase fiber intake, aiding digestion and supporting a healthy gut microbiome. Further, the insoluble fibre in Chia seeds can act as a mild laxative, which may help reduce constipation.
- Bone development: Chia seeds are high in calcium, magnesium, and phosphorus.All these nutrients have been linked to improved bone mineral density.
Culinary benefits of chia
Chia seeds are easy to incorporate into the diet. They taste rather bland, which means they can be added to many food products,including porridge, juices, water, oatmeal,pudding, smoothies, and baked goods.
Also, due to their ability to absorb water and fat, Chia can be used to thicken sauces and act as an egg substitute. By leveraging the nutritional power of Chia seeds, we can help create a healthier future for future generations.