Benefits & Nutrition Of Chia Seeds

"Salvia Hispanic," commonly referred to as chia or salba, is a Latin American plant that is part of the mint family. The seeds of chia are popular in North America. Chia seeds are abundant in nutrients and offer a variety of purported medicinal benefits.

Nutritional Content

Chia is high in fiber and moderate in carbohydrates and protein. It contains the minerals phosphorus, calcium, magnesium, iron, zinc and copper. It is also high in antioxidants and a good source of the polyunsaturated omega-6 essential fatty acid, or EFA, linolenic acid. More importantly perhaps, it is an excellent plant source of omega-3 EFAs. In fact omega-3s make-up 50 to 57 percent of the total content of chia seeds.

Benefits

Chia seeds have a high fiber content to help you detoxify by promoting regular elimination and sweeping toxins out of your body. It may also be useful as a weight loss aid because it is very filling. It also slows the digestion and absorption of carbohydrates so that you feel satisfied longer and it may help to reduce cravings.

Omega-3 Related Benefits

Due to the high omega-3 content, chia seeds may be beneficial to a variety of disorders. Phyllis Balch says in her book "Prescription for Nutritional Healing" that omega-3s aid in the prevention of arthritis and reduce the risk of blood clot formation. They also improve skin and hair and can help to treat psoriasis and eczema. In addition, the omega-3s found in chia seeds may promote healthy brain and nervous system function.

Diabetes

Laura Shane-McWhorter says in her book "The American Diabetes Association: Guide to Herbs and Nutritional Supplements," that some diabetics eat chia seeds to decrease their post meal blood sugar levels. In a study published in the November 2007 issue of "Diabetes Care," 20 type-2 diabetics were given either 37 g a day of chia or a placebo for 12 weeks. The study found that the average blood glucose level of the individuals taking the chia declined significantly, but did not change in the placebo group.

Cardiovascular Disease

Chia seeds may also be beneficial for the prevention and treatment of cardiovascular disease. In the same study done on the diabetics, the systolic blood pressure done on the chia group was substantially decreased. Diastolic blood pressure also decreased, but only slightly. Balch says that chia can also lower total cholesterol and triglyceride levels. There is no definitive recommended dose for chia, but a few teaspoonfuls a day is a common recommendation.