Salvia Hispanica L is a grain that was popularly used by the ancient Aztecs. Known to many people as chia, it comes in many varieties with accompanying variation in nutritional value. One variety of chia is a white version that has resulted from selective breeding, sold commercially as salba. Salba is grown only in Peru under controlled conditions that allow for consistency in the nutritional profile of the grain.
Nutritional Profile
Salba is a rich source of healthy fats. In 100 g of salba, there are 28.7 g of polyunsaturated fats, including both omega-6 fatty acids and omega-3 fatty acids, in the amounts of 6.3 g and 22 g respectively. It contains no sugar, with most of its carbohydrate content being fiber. There are 34 g of fiber in 100 g of salba, along with 22 g of protein, 380 mg of magnesium, 780 mg of phosphorous, 770 mg of calcium, 660 mg of potassium, 7.9 mg of iron and 4.4 mg of zinc. You will also get some of your required B vitamins and vitamin C from this nutrient-packed grain.
Health Benefits of Salba
Blood pressure is measured in millimeters of mercury, or mmHg, and according to a 2007 study published in "Diabetes Care", 12 weeks of daily supplementation with 37 g of salba decreased the systolic blood pressure of participants by 6.3 mmHg. Another study published in the "European Journal of Clinical Research" showed salba as instrumental in lowering blood sugar levels and suppressing the appetites of test subjects. Omega-3 fatty acids, found in substantial amounts in salba, decrease the amount of inflammation in your body, inflammation that could potentially damage your vessels and result in heart disease, attests the staff of the Mayo Clinic. Salba can therefore benefit your heart.
Adding Salba to Your Food
Salba has very little taste and will not change the flavor of your food. You can use it as a topping to a yogurt or sundae, to add body to smoothies, to increase the nutrient value of muffins and other home-baked products, including bread, or as a salad ingredient. "The Globe and Mail" quotes salba researcher Dr. Vladimir Vuskan of St. Michael's Hospital in Toronto as saying that salba can even be added to bad food choices and still improve your health.
Availability
Salba is available as a whole grain, called salba seeds, in 16 oz. containers or in boxes of 15 individual packets containing 12 g of salba each. For those who prefer a finer version, there is ground salba seed, which is an easily used powder. There are also salba nutritional bars for busy individuals who do not want to deal with either the whole grain or the powder. These snack bars carry 12 g of salba.
References
- University of Toronto Department of Nutritional Science; Effects of Salba; A. Lee; 2009
- "The Globe and Mail"; There's More to Chia Than Just Growing Pets; P. White; November 2007
- "Diabetes Care"; Supplementation With Salba; V. Vuksan; November 2007
- "European Journal of Clinical Research"; Salba and Blood Glucose; V. Vuksan; 2010
- Mayo Clinic: Heart Disease
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