Chia seeds are commonly grown and eaten as a health food due to their high density of nutrients, including vitamins, minerals, antioxidants, carbohydrates and amino acids. Grown most frequently at medium latitudes in Mexico, Argentina and the southwestern United States, Chia can be eaten whole, ground, raw or cooked.
Features
Chia seeds are highly energy dense, and are composed of approximately 55 percent fats, 10 percent proteins and 35 percent carbohydrates. These seeds contain 137 calories per ounce, making them similar to most tree nuts and seeds. Chia seeds contain little cholesterol and sodium, making them potentially beneficial for those at risk of cardiovascular disease, according to the website Self Nutrition Data.
Fiber
Chia seeds contain high levels of dietary fiber necessary for proper digestive function, stability of blood sugar, and the reduction of risk factors for both cancer and cardiovascular diseases. Containing 11 g of dietary fiber per ounce, chia seeds' fiber content exceed most of the commonly farmed grains, including corn, wheat, barley, quinoa and rice, as well as tree nuts and seeds.
Fats
Chia contains more omega-3 fatty acids per gram than any other known plant. Omega-3 fatty acids can help improve insulin sensitivity -- the efficiency of your metabolism of carbohydrates -- and can decrease inflammation, making chia an ally in battling a number of diseases, according to the book, "Chia: Rediscovering a Forgotten Crop of the Aztecs." Note, however, that plant-based sources of omega-3 fatty acids are not converted to usable forms in the body efficiently, so animal-based omega-3 fats may be the best, according to MayoClinic.com.
Micronutrients
Chia seeds are a rich source of calcium, phosphorous and manganese, minerals that are used in many reactions and structures in the body; these minerals are also depleted during regular exercise. A 1-oz. serving of chia seeds provides 18 percent of your daily calcium needs and approximately 30 percent of your daily demands for phosphorous and manganese. According to Self Nutrition Data, chia seeds' mineral components help battle inflammation associated with intake of nonplant foods.
Chia Disclaimer
Chia seed consumption, though common and viewed as a health food for centuries, has yet to be associated with decreases in disease incidence. According to a review of chia seed consumption published in 2009 in "Review on Recent Clinical Trials," chia seed consumption demonstrated some impacts on risk factors for cardiovascular disease, but had no effect on weight loss. Additionally, chia seeds, like any nut and seed, carries some risk of allergenic response, thus consumption of chia seeds should be done with caution.
References
- "Chia: Rediscovering a Forgotten Crop of the Aztecs"; Richard Ayerza, Ph.D.; 2005
- Self Nutrition Data: Chia Seeds: Seeds, chia seeds, dried
- Mayo Clinic: Omega-3 Fatty Acids, Fish Oil, Alpha Linolenic Acid
- "Review on Recent Clinical Trials"; Chia (Salvia hispanica): a Systematic Review by the Natural Standard Research Collaboration; Christopher Ulbright, Ph.D.; September 2009
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