Chia Seeds:An Overview of Consumption & Potential Health

Benefits

Becky FowlerRussell Sage College

AbstractOver the past few years, the consumption and popularity of Salvia hispanica L., more

commonly known as Mexican chia or chia, has increased. This may be due to the variety of nutritional benefits chia has to offer. Chia is the best known plant source of omega-3, or alpha-linolenic fatty acids, protein, fiber, and antioxidants. In comparison to walnuts and flaxseed, chia has been shown to contain more than twice the amount of omega-3 content. These components may help to lower triglycerides and LDL levels, raise HDL levels, and assist in maintaining blood glucose levels. In chickens incorporating chia into the feed increases the alpha-linolenic acid levels significantly in the eggs produced by the hens . Three out of four human clinical trials showed an improvement in polyunsaturated fatty acids, postprandial glucose levels, and reduced triglycerides. Evaluation of the impact of chia seed consumption on immediate weight loss found no significant effects. The affects on long-term weight loss and chia consumption has yet to be determined. Chia can be purchased and eaten in a variety of ways such as seeds, ground, milled, or oil. These forms are easily added into everyday foods and beverages. Consumption of chia seeds’ in the amount of1-2 tablespoons a day may provide beneficial health effects when used in conjunction with a healthy diet and active lifestyle.

History & Botanical Information

Salvia hispanica L. is annual plant from mint family

Native to Central America

Civilizations historically used the plant and its seeds for medicinal and nutritional benefits

Chia seeds used for human and animal consumption

Same seed as grown on “Chia pets”, it is easily grown indoors

Nutrient Composition of Chia Seeds

30-35% fat, 15-25% protein, 25-40% CHO, 18-30% fiber (1)

1 TBSP contains 70 kcal, 4.5 g fat, 5.5 g fiber (8)

Gluten free food

Best botanical source of omega-3 alpha-linolenic acid when compared to walnuts & flaxseed

Omega-3 Content

Chia seed Flax seed Walnut0

2

4

6

8

10

12

14

16

18

20

Comparison of Plant Sources of Alpha-Linolenic Acid

Gra

ms/

10

0 g

ram

Se

rvin

g

Essential Fatty Acids & Their Importance in Humans

Omega-3, alpha-linolenic acidContains 3 double bonds in FA chainPromotes anti-inflammationBenefits heart and liver functionLowers cholesterol, triglycerides, and blood

pressure

Animal StudyChia changes nutritional composition of animal

products

384-6 month old Shaver hens, divided into 8 groups

3 groups fed chia in seed, oil, or chia meal form had greatest omega-3 FA content (2)

Total polyunsaturated omega-3 FA content of eggs after 4 weeks

Diet consumed by hens

Mg/yolk

Chia seeds 740.2

Chia meal 494.5

Chia oil 735.9

Flaxseed 392.6

Rapeseed 153.1

Human StudiesTo date, there have been 4 human clinical trials

Chia seed consumption ranged from 25-50 g/day

3 studies have been shown to have significant effects

Effects of chia seeds on Triglycerides, glucose, and insulin when combined with 500 kcal energy reduction

Analytes Dietary Plan Baseline

Dietary Plan After 8 Weeks

Placebo Baseline

Placebo After 8 Weeks

Serum Triglycerides

mmol/L2.1 1.8 1.9 1.8

Glucose AUC mmol/L 21.6 19.5 20.0 20.5

Insulin AUC

mmol/L91.5 60.5 80.2 74.5

Human Studies (cont.)The fourth study included 76 participants

12 weeks in length

Addition of chia seeds was sole change in diet, no reduction in caloric intake

Results showed no significant effects on weight loss

Cost, Forms of Chia for Consumption, & Storage

Chia seeds are available in-store or online for ~$11/lb.

Purchased as dry seeds, ground, milled, or compressed into oil

“Chia fresca”, a popular drink of chia seeds soaked in water and flavored with fruit juice

Add to oatmeal, yogurt, baked goods, or casseroles

Store in cool, dark place in container with tight-fitting lid to prevent oxidation of polyunsaturated fat

Nutritional Benefits of Consuming Chia Seeds

When added to a balanced diet, chia seeds can:Increase daily alpha-linolenic intakeIncrease daily soluble fiber intakeReduce serum triglycerides, glucose,

and insulin

References1. Ali, N. M., Yeap, S. K., Ho, W. Y., Beh, B. K., Tan, S. W., & Tan, S. G. (2012, November 21). The Promising Future of Chia, Salvia hispanica L.

Retrieved September 11, 2013, from Pubmed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271/#__ffn_sectitle

2. Antruejo, A., Azcona, J., Garcia, P., Callinger, C., Rosmini, M., Ayerza, R., et al. (2011). Omega-3 enriched egg production: the effect of alpha-linolenic omega-3 fatty acid sources on laying hen performance and yolk lipid content and fatty acid composition. British Poultry Science , 750-760.

3. Ayerza, R. H. (2009). The Seed's Protein and Oil Content, Fatty Acid Composition and Growing Cycle Length of a Single Genotype of Chia (Salvia hispanica L.) as Affected by Environmental Factors. Journal of Oleo Science , 347-354.

4. Ayerza, R. (2013, May 1). Seed composition of two chia genotypes which differ in seed color. Tucson, AZ, USA.

5. European Food Safety Authority. (2009). Opinion on the Safety of 'Chia seeds (Salvia hispanica L.) and ground whole Chia seeds' as a Food Ingredient. The EFSA Journal (996), 1-26.

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7. Guevara-Cruz, M., Tovar, A. R., Aguilar-Salinas, C. A., Medina-Vera, I., Gil-Zenteno, L., Hernandez-Viveros, I., et al. (2012). A dietary pattern including nopal, chia seed, soy protein, and oat reduces serum triglycerides and glucose intolerance in patients with metabolic syndrome. The Journal of Nutrition , 142, 64-69.

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10. UK Cooperative Extension. (2012, November). University of Kentucky. Retrieved October 19, 2013, from UK Cooperative Extension Service: http://www.uky.edu/Ag/CDBREC/introsheets/chia.pdf