Chia Seeds
“In terms of nutritional content a tablespoon of chia is like a smoothie made from salmon, spinach and human growth hormone. As tiny as those seeds are, they’re superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber and antioxidants.”
-Christopher McDougall
-Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen (1).
Chia seeds have become a recent fad with rising popularity in the U.S. health food industry. Used by many runners and athletes throughout the United States, the chia seed has many healthful claims. In the last decade, the American people have become increasingly health conscious. Rising obesity epidemic along with other rising chronic diseases have lead to this increased interest in nutrition (2). Many Americans want a super-food that would be the cure to everything and anything, yet, wouldn’t require other dietary management skills. Reluctance of adults in the U.S. to increase fish intake because of dislike or heavy metal accumulation have increased interest in n-3 PUFA botanical sources (3). The Chia seed is the recent super-food that has risen in popularity. Christopher McDougall’s award winning book introduced many Americans to the Chia seed and was a slingshot for Chia into popularity.
Websites and articles claim that not only are chia seeds packed with nutrients but they also may prevent many chronic diseases. One chia seed claim is that it has the ability to absorb more water therefore creating a super hydration effect. Many athletes are using chia seed preparations to keep them from losing important electrolytes (2). This research paper will discuss a brief history of the chia seed and analyze the seed in terms of nutritional content including; omega-3s, omega-6s, protein, fiber and other vitamin and minerals. Also, the paper will investigate the carbohydrate loading, super hydration and antioxidant claims, as well as discuss recent studies about the chia’s ability to improve dyslipidemia, insulin resistance, and weight loss.
Salvia Hispanica L and Salba are other names for the Chia Seed. Chia is part of the mint plant family and as been around for a very long time. Over three thousand years ago the seeds were extensively used by the Aztec and Mayan cultures. They served as a staple item along with corn, beans, amaranth, and chia seed (4). Chia seeds were known as a great source of energy for long journey’s (2). Chia seeds were also known in these cultures for its medicinal properties (5). Aztec runners used to chomp chia seeds as they went into battle and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean (1). McDougall wrote, “Iskiate is otherwise known as chia fresca “chilly chia”. Brewed up by dissolving chia seeds in water with a little sugar and squirt of lime.” And McDougall claimed the Tarahumara indians still live on this drink (1). Carl Lumbholz and explorer of unknown Mexico wrote about iskiate, “ so strengthening and refreshing that I may almost claim it as a discovery (6).”
The chia seed is relatively easy to grow, coming from a plant called the Chia Pet. In South America, Chia has been recently used as an alternative crop to help stabalize the local economy. Chia seeds are being commercialized world wide and fed to horses, pigs, birds, cats, dogs and other animals. Many studies have reported that Chia has a nutritional advantage over other PUFA sources, in poultry diets for eggs, meat production and in the diet of milk cows for milk production (7).
According to many composition studies, chia contains 3.3:1 ratio of omega-3s to 0mega-6s. This ratio is beneficial because in the typical Western diet, the omega 3 to omega 6 ratio is 1:10. Recent studies have shown that a balance of omega 3s and omega 6s can decrease many chronic illness’s. Chia contains 33% seed oil, 21% protein and 41% dietary fiber. It also contains high levels of calcium, iron, magnesium and phosphorus (4). It also was found to contain niacin, riboflavin and thiamin (8). Rich in nutrients, 20 g of chia seeds, roughly contain, 8g fiber, 5 g of protein, 184 mg of calcium and 5g of omega-3 fatty acids (2).
Chia seeds have been shown to be effective in carbohydrate loading of athletes. A small study done a small number of athletes compared the traditional CHO-loading and the Omega-3 Chia drink (50% of calories form Greens Plus Omega 3 Chia and 50% from Gatorade). The study found that there was no statistical difference between Omega 3 Chia loading and traditional group. It concluded that Omega-3 Chia loading appeared to be a viable option for enhancing performance in endurance events lasting >90 minutes (9). Study design was small and concluded that more studies need to be done to prove accuracy. High dietary sugar consumed over long periods of time can be damaging to the body. Therefore, reducing dietary sugar and replacing it with omega-3’s could be a major benefit to athletes.
Another study, investigated the benefits of dietary intake of Chia seed on dyslipidemia and insulin resistance induced by the intake of a sucrose-rich diet fed rats. The study found that dietary chia see prevented the onset of dyslipidaemia without changes in insulinaemia. Also, dietary chia seeds were shown to reduce the visceral fat adiposity present in rats. Dietary intake of marine PUFA’s have been shown to play an important role against the adverse of effects of the metabolic syndrome. The metabolic syndrome such as type 2 DM, insuline resistance, hypertension, obesity and CVD. Chia seeds have been found to reduce plasma TAG and total cholesterol and increase HDL (good) cholesterol (10). Another study concluded that omega-3 intake of diabetes patients was low but associated favorably with lipids. These results encourage investigation on the potential benefits of increasing Omega 3 intake in diabetes patients to see potential benefits (11).
A study done in 2009 by the Appalachian State University assessed the effectiveness of the chia seed (salvia hsipanica L.) in promoting weight loss and altering disease risk factors in overweight adults. Subjects were randomized to chia seeds and placebo groups, and under single blinded procedures. After the twelve weeks, there was no difference visible between the placebo and control groups. In conclusion, the results from the study did not support the claim that a regular intake of chia seeds aid in weight loss or altering disease risk factors (12). This study showed that Chia seeds do not benefit in weight loss and it also showed that they may not help in altering chronic disease factors. This study contradicted many studies.
Studies done on chia seed hydration found that when the seed came in contact with water the mucilage appeared immediately. Mucilage can be easily extracted and hydrated to achieve a water ratio of 27 times its weight in water. Chia seeds and mucilage have a great potential as functional ingredient to be used a thickener in foods (13). Chia seeds can hold water easily but this study didn’t show the effect this may have on rehydrating athletes. Another study investiaged chia seeds as a source of antioxidants and fiber. It found that isolation and preparation of the compounds from Chia seed could be used to produce potent natural antioxidants for functional ingredients with commerical application (14).
In broiler chickens fed diets containing chia, they found that the chia diet produced a lower fat content in the dark meat than did the control diet. Alpha-linolenic fatty aicd was sgifniciantly higher in chia diet broilers. Chia signficantly lowered saturated fat content, no signficant different in flavor or preference ratings were detected among diets. Body weight was lower with chia diets than with control groups (15).
In conclusion, Chia seeds have been shown to contain many beneficial omega-3s, omega-6s, fiber, protein and many vitamins. Chia seeds are healthful and help individuals increase intake of omega-3’s. Many animal studies have shown that Chia seeds are beneficial in decreasing dyslipidemia, and insulin resistance. Chia seeds may be beneficial as a substitute for carbohydrate loading. Chia seeds have not shown to be beneficial in weight loss. More studies need to be done to may more definite conclusions on the benefits of chia. Although, chia is not a cure to everything and anything, Chia seeds are healthful and have many beneficial components.
Works Cited:
1- McDougall C. Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen. New York: Alfred A Knopf a division of Random House Inc; 2009.
2- The Lulz News. Chia for Breakfast. Available at: http://thelulznews.wordpress.com/2010/06/27/chia-for-breakfast/. Assessed on February 27, 2012.
3- Belalcazar ML, Reboussin DM, Haffner SM, Reeves RS, Schwenke DC, Hoogeveen RC, Pi-Sunyer FX, Ballantyne CM. Marine Omega-3 Fatty Acid Intake. Diabetes Care. 2010;33(1):197-199.
4- Minatelli JA, Hill WS, Moerck R, Nguyen U. Chia Seed Composition. United States Patent Application Publication. 2009;12/349:100
5- Cahill JP. Ethnobotany of chia. Economic Botany. 2003;57(4): 604-618.
6- Lumholtz C. Unknown Mexico. London: Macmillan and Co; 1902.
7- Peiretti PG, Fai F. “Fatty acid and nutritive quality of chia seeds and plant during growth.” Animal Feed Science and Technology. (2009);148(2-4):267-265.
8- Bushway AA, Belyear PR, Bushway RJ. Chia See as a Source of Oil, Polysaccharide, and Protein. Journal of Food Sciences. 1981;46(5):1349-1350.
9- Illian TG, Casey JC, Bishop PA. Omega 3 Chia Seed Loading as a Means of Carbohydrate Loading. Journal of Strength and Conditioning Research. 2011;25(1):61-65.
10- Chicco AG, D’Alessandro ME, Hein GJ, Oliva ME, Lombardo YB. Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalizes hypertriacylglycerolaemia and insulin resistance in dyslipidaemic rats. British Journal of Nutrition. 2009;101:41-50.
11- DeFina LF, Marcoux LG, Devers SM, Cleaver JP, Willis BL. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. The American Journal of Clinical Nutrition. 2011;93(2):455-462.
12- Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutrition Research. 2009;29(6):414-418.
13-Munoz LA, Bobos A, Diaz O, Aguilera JM. Chia Seeds: Microstructure, mucilage extraction and hydration. Journal of Food Engineering. 2012;102(1):216-224.
14- Reyes-Caudillo E, Tecante A, Valdivia-Lopez MA. Dietary fibre content and antioxidant activity of phonlic compounds present in Mexican chia (Salvia hispanica L.) seeds. Food Chemistry. 2008;107(2):656-663.
15- Ayerza R, Coates W, Lauria M. Chia seed (Salvia hispanica L.) as an omega-3 fatty acid source for broilers: influence fatty acid compostion, choleterol and fat cotnetns fo chite and dark meats, growht performance, and sensory characteristics. Poultry Science. 2002;82(6):826-837.
“In terms of nutritional content a tablespoon of chia is like a smoothie made from salmon, spinach and human growth hormone. As tiny as those seeds are, they’re superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber and antioxidants.”
-Christopher McDougall
-Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen (1).
Chia seeds have become a recent fad with rising popularity in the U.S. health food industry. Used by many runners and athletes throughout the United States, the chia seed has many healthful claims. In the last decade, the American people have become increasingly health conscious. Rising obesity epidemic along with other rising chronic diseases have lead to this increased interest in nutrition (2). Many Americans want a super-food that would be the cure to everything and anything, yet, wouldn’t require other dietary management skills. Reluctance of adults in the U.S. to increase fish intake because of dislike or heavy metal accumulation have increased interest in n-3 PUFA botanical sources (3). The Chia seed is the recent super-food that has risen in popularity. Christopher McDougall’s award winning book introduced many Americans to the Chia seed and was a slingshot for Chia into popularity.
Websites and articles claim that not only are chia seeds packed with nutrients but they also may prevent many chronic diseases. One chia seed claim is that it has the ability to absorb more water therefore creating a super hydration effect. Many athletes are using chia seed preparations to keep them from losing important electrolytes (2). This research paper will discuss a brief history of the chia seed and analyze the seed in terms of nutritional content including; omega-3s, omega-6s, protein, fiber and other vitamin and minerals. Also, the paper will investigate the carbohydrate loading, super hydration and antioxidant claims, as well as discuss recent studies about the chia’s ability to improve dyslipidemia, insulin resistance, and weight loss.
Salvia Hispanica L and Salba are other names for the Chia Seed. Chia is part of the mint plant family and as been around for a very long time. Over three thousand years ago the seeds were extensively used by the Aztec and Mayan cultures. They served as a staple item along with corn, beans, amaranth, and chia seed (4). Chia seeds were known as a great source of energy for long journey’s (2). Chia seeds were also known in these cultures for its medicinal properties (5). Aztec runners used to chomp chia seeds as they went into battle and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean (1). McDougall wrote, “Iskiate is otherwise known as chia fresca “chilly chia”. Brewed up by dissolving chia seeds in water with a little sugar and squirt of lime.” And McDougall claimed the Tarahumara indians still live on this drink (1). Carl Lumbholz and explorer of unknown Mexico wrote about iskiate, “ so strengthening and refreshing that I may almost claim it as a discovery (6).”
The chia seed is relatively easy to grow, coming from a plant called the Chia Pet. In South America, Chia has been recently used as an alternative crop to help stabalize the local economy. Chia seeds are being commercialized world wide and fed to horses, pigs, birds, cats, dogs and other animals. Many studies have reported that Chia has a nutritional advantage over other PUFA sources, in poultry diets for eggs, meat production and in the diet of milk cows for milk production (7).
According to many composition studies, chia contains 3.3:1 ratio of omega-3s to 0mega-6s. This ratio is beneficial because in the typical Western diet, the omega 3 to omega 6 ratio is 1:10. Recent studies have shown that a balance of omega 3s and omega 6s can decrease many chronic illness’s. Chia contains 33% seed oil, 21% protein and 41% dietary fiber. It also contains high levels of calcium, iron, magnesium and phosphorus (4). It also was found to contain niacin, riboflavin and thiamin (8). Rich in nutrients, 20 g of chia seeds, roughly contain, 8g fiber, 5 g of protein, 184 mg of calcium and 5g of omega-3 fatty acids (2).
Chia seeds have been shown to be effective in carbohydrate loading of athletes. A small study done a small number of athletes compared the traditional CHO-loading and the Omega-3 Chia drink (50% of calories form Greens Plus Omega 3 Chia and 50% from Gatorade). The study found that there was no statistical difference between Omega 3 Chia loading and traditional group. It concluded that Omega-3 Chia loading appeared to be a viable option for enhancing performance in endurance events lasting >90 minutes (9). Study design was small and concluded that more studies need to be done to prove accuracy. High dietary sugar consumed over long periods of time can be damaging to the body. Therefore, reducing dietary sugar and replacing it with omega-3’s could be a major benefit to athletes.
Another study, investigated the benefits of dietary intake of Chia seed on dyslipidemia and insulin resistance induced by the intake of a sucrose-rich diet fed rats. The study found that dietary chia see prevented the onset of dyslipidaemia without changes in insulinaemia. Also, dietary chia seeds were shown to reduce the visceral fat adiposity present in rats. Dietary intake of marine PUFA’s have been shown to play an important role against the adverse of effects of the metabolic syndrome. The metabolic syndrome such as type 2 DM, insuline resistance, hypertension, obesity and CVD. Chia seeds have been found to reduce plasma TAG and total cholesterol and increase HDL (good) cholesterol (10). Another study concluded that omega-3 intake of diabetes patients was low but associated favorably with lipids. These results encourage investigation on the potential benefits of increasing Omega 3 intake in diabetes patients to see potential benefits (11).
A study done in 2009 by the Appalachian State University assessed the effectiveness of the chia seed (salvia hsipanica L.) in promoting weight loss and altering disease risk factors in overweight adults. Subjects were randomized to chia seeds and placebo groups, and under single blinded procedures. After the twelve weeks, there was no difference visible between the placebo and control groups. In conclusion, the results from the study did not support the claim that a regular intake of chia seeds aid in weight loss or altering disease risk factors (12). This study showed that Chia seeds do not benefit in weight loss and it also showed that they may not help in altering chronic disease factors. This study contradicted many studies.
Studies done on chia seed hydration found that when the seed came in contact with water the mucilage appeared immediately. Mucilage can be easily extracted and hydrated to achieve a water ratio of 27 times its weight in water. Chia seeds and mucilage have a great potential as functional ingredient to be used a thickener in foods (13). Chia seeds can hold water easily but this study didn’t show the effect this may have on rehydrating athletes. Another study investiaged chia seeds as a source of antioxidants and fiber. It found that isolation and preparation of the compounds from Chia seed could be used to produce potent natural antioxidants for functional ingredients with commerical application (14).
In broiler chickens fed diets containing chia, they found that the chia diet produced a lower fat content in the dark meat than did the control diet. Alpha-linolenic fatty aicd was sgifniciantly higher in chia diet broilers. Chia signficantly lowered saturated fat content, no signficant different in flavor or preference ratings were detected among diets. Body weight was lower with chia diets than with control groups (15).
In conclusion, Chia seeds have been shown to contain many beneficial omega-3s, omega-6s, fiber, protein and many vitamins. Chia seeds are healthful and help individuals increase intake of omega-3’s. Many animal studies have shown that Chia seeds are beneficial in decreasing dyslipidemia, and insulin resistance. Chia seeds may be beneficial as a substitute for carbohydrate loading. Chia seeds have not shown to be beneficial in weight loss. More studies need to be done to may more definite conclusions on the benefits of chia. Although, chia is not a cure to everything and anything, Chia seeds are healthful and have many beneficial components.
Works Cited:
1- McDougall C. Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen. New York: Alfred A Knopf a division of Random House Inc; 2009.
2- The Lulz News. Chia for Breakfast. Available at: http://thelulznews.wordpress.com/2010/06/27/chia-for-breakfast/. Assessed on February 27, 2012.
3- Belalcazar ML, Reboussin DM, Haffner SM, Reeves RS, Schwenke DC, Hoogeveen RC, Pi-Sunyer FX, Ballantyne CM. Marine Omega-3 Fatty Acid Intake. Diabetes Care. 2010;33(1):197-199.
4- Minatelli JA, Hill WS, Moerck R, Nguyen U. Chia Seed Composition. United States Patent Application Publication. 2009;12/349:100
5- Cahill JP. Ethnobotany of chia. Economic Botany. 2003;57(4): 604-618.
6- Lumholtz C. Unknown Mexico. London: Macmillan and Co; 1902.
7- Peiretti PG, Fai F. “Fatty acid and nutritive quality of chia seeds and plant during growth.” Animal Feed Science and Technology. (2009);148(2-4):267-265.
8- Bushway AA, Belyear PR, Bushway RJ. Chia See as a Source of Oil, Polysaccharide, and Protein. Journal of Food Sciences. 1981;46(5):1349-1350.
9- Illian TG, Casey JC, Bishop PA. Omega 3 Chia Seed Loading as a Means of Carbohydrate Loading. Journal of Strength and Conditioning Research. 2011;25(1):61-65.
10- Chicco AG, D’Alessandro ME, Hein GJ, Oliva ME, Lombardo YB. Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalizes hypertriacylglycerolaemia and insulin resistance in dyslipidaemic rats. British Journal of Nutrition. 2009;101:41-50.
11- DeFina LF, Marcoux LG, Devers SM, Cleaver JP, Willis BL. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. The American Journal of Clinical Nutrition. 2011;93(2):455-462.
12- Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutrition Research. 2009;29(6):414-418.
13-Munoz LA, Bobos A, Diaz O, Aguilera JM. Chia Seeds: Microstructure, mucilage extraction and hydration. Journal of Food Engineering. 2012;102(1):216-224.
14- Reyes-Caudillo E, Tecante A, Valdivia-Lopez MA. Dietary fibre content and antioxidant activity of phonlic compounds present in Mexican chia (Salvia hispanica L.) seeds. Food Chemistry. 2008;107(2):656-663.
15- Ayerza R, Coates W, Lauria M. Chia seed (Salvia hispanica L.) as an omega-3 fatty acid source for broilers: influence fatty acid compostion, choleterol and fat cotnetns fo chite and dark meats, growht performance, and sensory characteristics. Poultry Science. 2002;82(6):826-837.