Chia seeds make up part of the mint family of plants and come from a desert plant known botanically as Salvia hispanica L. You may be most familiar with chia seeds for their use in Chia Pet products, but you can also eat chia seeds. In fact, chia seeds are a good source of omega-3 fatty acids and fiber.
Macronutrient Composition
A 1 oz. serving of dried chia seeds contains 137 calories, 4g of protein, 12g of carbohydrate and 9g of fat. Although the chia seed is almost 60 percent fat, its fat content is primarily the heart-healthy polyunsaturated fat. Polyunsaturated fats can be beneficial to your health when consumed in moderation, according to the American Heart Association. Polyunsaturated fats have been shown to lower blood cholesterol levels and reduce risk of heart disease. Polyunsaturated fats also include the essential omega-3 and omega-6 fatty acids.
Essential Fatty Acids
Most of the polyunsaturated fat in the chia seed comes from the essential omega-3 fatty acid. Each 1 oz. serving of chia seeds contains 5g of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation and lower risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center. A 2009 study published in the "British Journal of Nutrition" tested the effects of the chia seed on dyslipidemia and insulin resistance in rats. Researchers concluded that rats fed a chia seed-rich diet had improved blood lipid levels and stabilized blood sugars. More studies with human subjects are necessary before formal recommendations for health benefits of the chia seed can be made.
Fiber
Chia seeds are also high in fiber. Each 1 oz. serving contains 10g of fiber. Most adults need between 21g and 37g of fiber a day. Getting enough fiber in your diet can help normalize your bowel movements and alleviate constipation. In addition, fiber in food takes the body longer to digest, increasing satiety and aiding in weight management. Foods high in fiber can also reduce blood cholesterol levels and aid in blood sugar control, according to MayoClinic.com
Minerals
A 1 oz. serving of chia seeds contains 179mg of calcium and 269mg of phosphorous. Both minerals play important roles in bone health. A 1 oz. serving of chia seeds contains more calcium than 1 cup of cottage cheese or 1/2 cup of spinach. Most Americans have inadequate intakes of calcium, according to the Office of Dietary Supplements. Phosphorous is a major structural component of both bone and cell membranes. A 1 oz. serving of chia seeds provides 35 percent of an adult's daily phosphorous needs.
References
- American Dietetic Association: What Are Chia Seeds?
- "British Journal of Nutrition"; Dietary Chia Seed (Salvia Hispanica L.) Rich in Alpha-Linolenic Acid Improves Adiposity and Normalises Hypertriacylglycerolaemia and Insulin Resistance in Dyslipaemic Rats; A.G. Chicco; 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Polyunsaturated Fats
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- Office of Dietary Supplements: Calcium
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