Chia Seeds By: Carly Corippo

Chia Seeds Introduction and Background Benefits Mechanism of Action Diet Incorporation Safety & Side Effects Professional Recommendation

Introduction Salvia Hispanica L, Salba Origin: Central America, Herb - Mint Staple in the ancient Aztec’s and Mayan’s diet 1980’s Chia Pet “Super Food” Weight Loss Prevention of CVD Glucose level control

Suggested Dosage 1 serving = 1 oz/28 grams a day 137 calories and 1 gram of digestible carbohydrate per serving Contains: Fiber: 11 grams Protein: 4 grams Fat: 9 grams (5 of which are Omega-3s) Calcium: 18% of the RDA Manganese: 30% of the RDA Magnesium: 30% of the RDA Phosphorus: 27% of the RDA They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Potential Benefits One of the “world’s best” sources of several important nutrients, calorie for calorie Prevention of free radicals and cancer High in antioxidants Aid in weight loss and reduces appetite High in quality protein and fiber Lower the risk of Heart Disease and Type 2 Diabetes

Improvement in Type 2 Diabetes Most successful application of Chia seeds in disease prevention American Diabetes Association (ADA) study: 20 diabetic patients received 27 grams of chia seeds for 12 weeks BP: dropped 3-6mm/Hg Inflammatory marker (HS-CRP) dropped by 40% Small drop in blood sugar, but not statistically significant Conclusion: Chia seeds can significantly lower Blood Pressure and Inflammation in type 2 diabetics

Mechanism of Action Omega 3 Fatty acids (DHA) present in chia seeds synthesize D-series resolvins and protectins. The synthesis resolvins and protectins occur in the COX and Lipoxygenase pathways. In the pathways anti- inflammatory, inflammation- resolving, and immuno-modulatory actions occur. For example, resolvin D1 and protectin D1 inhibit transendothelial migration of neutrophils, preventing the infiltration of neutrophils into sites of inflammation. They also have an important role in protecting tissue from excessive damage.

Diet Incorporation Consumed raw, soaked in juice, and added to puddings porridges or baked goods Sprinkled on top of yogurts, cereals, vegetables, and rice dishes Because of their ability to absorb water and fat, they can be used to thicken sauces and be used as an egg substitute Blended into smoothies and shakes

Safety & Side Effects Side Effects: Gastrointestinal Disruptions due to high level of protein and fiber Allergens in the chia protein Blood thinning characteristics due to presence of Omega 3’s Conflicting if a patient is already taking blood thinners or if on an aspirin regimen Chia seeds have the potential of lowering diastolic blood pressure to alarming levels. So, low blood pressure patients should steer clear of it. Chia should be consumed in short phases followed by break periods due to possible phytonutrient overdose and addiction.

Professional Opinion People who have Type 2 diabetes or who are at risk for heart disease would benefit the most from periods of chia seed supplementation in their diet. Since the overall risks are low and the benefits are high, I would recommend chia seed supplementation to any nutrient deficient diet, but I would not expect evident weight loss to occur. Always inform your doctor if you choose to commit to a supplement and to obtain advice on the proper dosage.

References Kimball, M. (2010). Tiny chia seeds can pack a nutritional punch, but don't believe all the hype. http://www.nola.com/health/index.ssf/2010/11/tiny_chia_seeds_c an_pack_a_nut.html Calder, P. (2012). The Journal of Nutrition. Mechanisms of Action of (n-3) Fatty Acids1,2. 10.3945/jn.111.155259 Egras, A. Hamilton, W. Lenz, T. (2011). An Evidence-Based Review of Fat Modifying Supplemental Weight Loss Products. 2.1.6. Chia Seed (Salvia Vuksan,V. Whitman, D. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia Hispanic L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes Results of a randomized controlled trial. dc07-1144v1. Gunnar's, K. Authority Nutrition – An Evidence Based Approach. 11 Proven Health Benefits of Chia Seeds. http://authoritynutrition.com/11-proven-health-benefits-of-chia- seeds/