Chia Seeds: An Overview of Consumption & Potential Health Benefits Becky Fowler Russell Sage College

Abstract Over 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

Essential Fatty Acids & Their Importance in Humans Omega-3, alpha-linolenic acid Contains 3 double bonds in FA chain Promotes anti-inflammation Benefits heart and liver function Lowers cholesterol, triglycerides, and blood pressure

Animal Study Chia changes nutritional composition of animal products 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 seeds740.2 Chia meal494.5 Chia oil735.9 Flaxseed392.6 Rapeseed153.1

Human Studies To date, there have been 4 human clinical trials Chia seed consumption ranged from 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 AnalytesDietary Plan Baseline Dietary Plan After 8 Weeks Placebo BaselinePlacebo After 8 Weeks Serum Triglycerides mmol/L Glucose AUC mmol/L Insulin AUC mmol/L

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 intake Increase daily soluble fiber intake Reduce serum triglycerides, glucose, and insulin

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