The Nutritional Benefits of Chia Seeds (June 2013)

Do you remember the commercial with the Chia Pet? I sure do. We are talking about the same seeds. Chia seeds have been around for a long time but seem to be the latest craze. They are an edible seed and come from an edible plant aka: Salvia hispanica. Chia seeds are incorporated into various products from crackers, breads, cereals, drinks, cookies and even marinades!

They contain Alpha-linolenic Acid (ALA) which is the plant form of omega-3 fatty acids which are in flax seeds. Chia seeds contain fiber, protein, antioxidants and what is so wonderful about them is that they last much longer than flax seeds without turning rancid. They also do not need to be ground to have their nutrients be made available to the body as flax seeds do. Chia seeds provide calcium, phosphorous, magnesium, copper, manganese, iron, niacin, zinc and molybdenum.

Chia can be added to cereal, yogurt, salads, and smoothies or added to baked goods. They have a unique sticky gelatinous coating when exposed to liquid. That is how ironically they would have that fuzzy chia pet coating.

There is limited evidence whether chia seeds can help to reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. The review cites four clinical trials in humans one of which testing 25 grams of chia seeds consumed daily vs. placebo in 76 subjects over 12 weeks. They results showed that there were no significant benefits in weight loss or disease risk although blood levels of ALA were increased. It is too premature to see what chia seeds can do with helping one’s overall lipid panel but I have seen with clients by adding this food to their diet it can’t hurt their lipid values.

Overall by introducing Chia the individual will be adding fiber, healthy fat and many nutrients that they wouldn’t be having in their diet to begin with. It has a nutty taste and is very adaptable. You have nothing to lose by giving it a try.